The busy spring and summer seasons can bring a sense of urgency and extra stress to our systems. While the demands of these seasons are unavoidable for many of us, we don’t have to suffer through stress-related symptoms in our bodies.
Taking just a few moments daily can build our resilience, no matter what challenges this season brings. Here are a few of my favourite “on-the-go” stress management and nervous system regulation tools.
Grounding
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Think of your nervous system as a complex biological electrical circuit — one that benefits from being grounded. Grounding means connecting your awareness to the literal ground beneath you. This could be the earth itself, your floor, the floor of a vehicle, or the seat you’re sitting on. All these surfaces connect to our global electromagnetic field: the Earth.
While you may have seen ads for grounding products such as sheets, mats, shoes or clothing, all you really need is your mind and body. The simplest method is to notice where your body contacts a stable surface: your feet on the ground, your weight in a chair, or your back against a surface while lying down. That’s grounding!
Spending even a few moments in this awareness throughout your day effectively regulates your nervous system (that complex biological electrical grid) to the present moment. When we’re grounded in the present, we can better process past stresses and future worries.
Conscious breath
Taking a moment to focus on your breath is another powerful way to anchor yourself in the present moment and release lingering stress. Start by noticing the details of your breath: how it feels, where it moves. Then create a rhythm, making your inhales and exhales equal in length. You’ll likely find this rhythm becomes easier with practice. Next, try exhaling through an open mouth with a gentle sigh, gradually lengthening these exhales.
This breathing technique has been proven to calm your system and promote both regulation and rest. If you have trouble sleeping, this tool might be particularly helpful.
Sensory orientation
This practice engages your external senses: hearing, sight, smell and touch.
Begin by letting your eyes scan your environment: look up, behind, below and all around you. Take in as much detail as possible about your surroundings. Then let your gaze settle somewhere comfortable. Notice smells, starting with the strongest and moving to more subtle ones. Do the same with sounds. For touch, explore different textures with your hands, apply gentle pressure to various parts of your body, then slowly release. Finally, spend a few breaths mindfully feeling your feet against the ground.
Stress is a natural part of life, but our bodies aren’t designed to handle constant stress buildup. Regular self-care practices that support both body and mind are essential. Connecting with loved ones and community helps buffer stress’s impacts. If stress disrupts your sleep, relationships or overall well-being, it’s important to seek help from physical wellness and mental health professionals.
