Self-Care & Grounding Toolkit

In a world that glorifies hustle and productivity, we often forget to pause. We move from task to task, constantly planning the next achievement. With this future focus, we take time away from ourselves and enjoying the present. At times I feel myself living in the future. I find it helpful to reflect on how I care for myself and my needs. Having clear examples of self-care and grounding techniques is helpful for me to reflect on, so I wanted to share these tools with others.

I’ve noticed that self-care can sometimes carry a negative connotation. Self-care doesn’t need to be expensive or aesthetic. It’s simply any act that gently tells you: ‘I matter.’

Examples of this may include:

• Sitting outside in the sun
• Doing a digital detox
• Journaling
• Listening to comforting music
• Drawing/painting/anything creative
• Taking a long shower/bath
• Engaging in physical activity (walking, running, Pilates, any form of movement that feels fulfilling)
• Yoga/gentle stretching
• Wearing comfy clothes
• Taking a short nap
• Light a candle
• Stay hydrated

And the list can go on and on. Self-care is most effective when it is something realistic and enjoyable that you can incorporate into your routine.

I also consider grounding and mindfulness to be a part of my own self-care. Grounding
involves focusing on the present moment and relieving overwhelming emotions. There are hundreds of grounding techniques out there, but some of my favorites include:

• 5, 4, 3, 2, 1 Method: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you can taste.
• Butterfly hug: Cross your arms across your chest. Interlace your fingers, creating a
  butterfly-like shape with your arms. Alternate tapping your fingertips on your upper
  arms, mimicking the fluttering motion of a butterfly’s wings. Focus on the slow inhale of your breath and deep exhale. Continue until you feel calmer and grounded.
• Box breathing: Get in a comfortable position. Inhale slowly through your nose for a count of 4. Hold your breath for 4. Exhale slowly through your mouth for a count of 4. Continue until you feel calmer and more grounded.
• Progressive muscle relaxation: While sitting in a comfortable space, breathe deeply and begin to curl your toes and tense the muscles in your feet. Keep this tension for 5-10 seconds and then slowly release, noticing how that release feels. Move up to the next muscle group, like the lower legs, and repeat. Continue this process until you work your way up to your face and head. Tense, release, notice.
• Hold a piece of ice: What does it feel like in your hands? How does that feeling change as the ice melts?
• Notice your body: How do your feet feel on the floor? Are your arms stiff or loose? Is your stomach full or hungry?
• Connect with nature: Sit in the grass. Soak in the sun. Touch a tree.

In busy periods of life, these tools may slip away, but it’s helpful to come back to them. Here, you can reflect on values and the importance of putting yourself first so you can show up as a healthy, balanced person in work, school, and relationships. What I’ve learned for myself is that I cannot show up authentically unless I make an active effort to care for myself. I encourage you to find self-care and grounding techniques that work for you and even to try out some of my favorites. As we move into the busy holiday season, I know these techniques will be increasingly important, so I encourage you to set aside time to care for yourself. What’s one small thing you can do today that reminds you that you matter? It doesn’t have to be big, it just has to feel right for you.