Just Breathe

How to Handle Stress: Actual Title “Just Breathe”

My brain is an iPod from the early to mid 2000s. You say one word, any word, and I immediately have a song in my head. It’s usually pretty fun, but also distracting and near impossible to focus once a new song emerges. I either have to sing the song out loud and interrupt the conversation, or let my brain finish the line and do my best to fill in the blanks that I missed while jamming to Katy Perry for 5 seconds.

Needless to say, lately I have a whole brain playlist dedicated to the words “breathe, calm, and it’s gonna be alright. It includes Colbie Caillet, Taylor Swift, Faith Hill, Ingrid Michaleson, and so on. You get the picture. I, like most of us these days, have been feeling a tad stressed out (que Twenty One Pilots). Life is hard. The current state of the world, the fact that we are so aware of so many things thanks to social media, and the minute details of our lives that cause stress as well: relationships, work, groceries, bills, etc. It’s no wonder that one of the most searched things on the internet is how to deal with stress. 

Well, let’s talk about it! We all need healthy coping mechanisms, and learning about a couple of simple ones can mean the difference between full blown overload and a panic attack or an intentional reset. There are SO many techniques out there, because there are SO many of us, and we all reset our minds just a little differently. So how can you press that mental reset button? Grounding is a simple technique that uses your natural senses to manage anxiety or panic by shifting focus away from overwhelming thoughts to anchor you in the present moment. So take a look at these suggestions and try them out. Tailor them to you, so you can breathe! (Taylor Swift this time).

3-3-3 Rule

This is one of the easiest ways to quickly ground yourself and get your mind and body to connect and breathe again. It’s three easy steps:

Step 1: See 3 Things

Notice three things around you, look at their details - their color, size, shape. Name them.

Step 2: Hear 3 Sounds

Close your eyes, then focus on what you hear around you, whether that’s a fan or even your own breathing.

Step 3: Move 3 Parts

Move three different parts of your body: rotate your neck, wriggle your eye-brows, or even flex your foot.

5-4-3-2-1 Method

While this exercise is the same concept as above, it takes a bit more effort and concentration, which might be useful when grounding is feeling more difficult. I do this when I feel myself spiraling and overwhelmed with trying to accomplish tasks while also trying to be a present mother who needs to not only regulate herself, but also the little ones who also are just trying to figure it out and be alright (Bob Marley, nice!).

5 Things You Can See

Look around and spot 5 things, notice the details, texture, colors.

4 Things You Can Touch

Just feel! Your feet on the floor, the clothes on your body, the chair you’re sitting in.

3 Things You Can Hear

Listen to the sounds around you, ticking of a clock, your breath, the traffic outside.

2 Things You Can Smell

What do you smell? Find 2 things, fresh air, coffee, even your hand soap lingering on your hand.

1 Thing You Can Taste

What do you taste in your mouth? Your gum, a mint, a drink, or just your taste.

Both of these grounding techniques help bring you back into your body and the present moment. Oftentimes our stress and anxiety come from us worrying too much about the future and things we can’t control. Grounding helps us reconnect with the present, which is the only thing we truly can directly impact and control. Life is crazy. Life is stressful. And sometimes the only thing we can do is pause and just breathe (take it away Arianna Grande!).

If you need more help managing your stress and anxiety, you’re not alone. Here at House of Sparrow we are committed to helping you navigate life in all its complexity. Connect with us on our contact page to start your journey of healing and managing the stress of life.