This grounding exercise is really helpful if you’re anxious or feeling overwhelmed by life. It can be used to keep you alert, to return to the present after some fantasy or imaging, or as a way of dealing with negative experiences.
Sit upright in a supportive chair, and take a few deep breaths.
Become aware of the soles of your feet in contact with the floor.
Guide your attention to the chair, feel it touching your body.
Tell yourself, ‘I am safe, and no harm is happening to me’.
Become aware of what you hear around you, continuing to feel your feet in contact with the floor.
Become aware of what you see around you that is pleasant and interesting.
Remind yourself that you are safe, and stay aware of your feet on the ground.
Now, move your focus to what is happening in your body. Remain aware of your feet on the ground, and remind yourself that you are safe.
Become aware of any tension in your body.
Become aware of any emotions related to that tension.
Still feel the soles of your feet on the ground, remember you are safe.
Finally, move your awareness to the most relaxed place in your body and remain in your chair for as long as you need. You then might like to move into a more comfortable place and listen to some relaxing music.
Note: Breathing apps can also be helpful, see here.
Naomi and I have decided that fresh air, exercise, and fun are more important than home schooling this week, the last week before the schools reopen for all pupils next week. Not that we think education is unimportant, we’ve been very diligent with home schooling for Freddy and Matilda, but other things are important as well. Their teachers are excellent and are very understanding.
Yesterday (1 March 2021) I went to Newham Grange Park (not far from our home) with Freddy. You can see all the photos I took here. Freddy is sitting in front of the AIR symbol because someone had drawn something rude on it, but you can see the FIRE and WATER symbols clearly. No prizes for guessing what had been drawn.
Set in a rolling landscape, Newham Grange Park offers something for everyone, with woodlands, streams and ponds, large grassed areas, all interspersed with many fine, mature trees. Working in partnership with the Butterwick Hospice one corner of the park is now the home of the new Butterwick Wood; an area of trees planted in dedication to friends and relatives.Source
I was scared to death when I woke up yesterday morning at about 5.00 am with my vision spinning, nausea and sweating. I later found out from my GP son Philip that it was labyrinthitis, something I knew very little about at the time. It struck totally without warning and was very scary.
I spent yesterday in bed, the head spinning episodes were practically non-stop and very debilitating, I was often sick and couldn’t keep fluids down, and this was often associated with sweating.
I’m really pleased with my recovery today, I expected another day in bed. I’ve been up and about, eaten some food, drunk plenty of fluids, and no longer have the nausea or sweating.
The condition usually improves on its own. There is medicine, but I was advised only to have this if it got worse or I didn’t get better.
Having experienced it personally I wouldn’t wish it on anyone. But hopefully, if you get this in the middle of the night you won’t panic like I did. Click on the link above to find out more.
25/09/20 Update: I had a bit of a setback yesterday, feeling washed out today with occasional dizziness and head spinning. I’ve had a good telephone consultation with my doctor and he’s prescribed medicine to relieve symptoms, but only if I need them in severity. Naomi telephoned the surgery for me and told the receptionist what I’d got. “Has he got a sore throat?” “No, why should he?” “Well, he’s got laryngitis!” Oh, how we laughed!
27/09/20 Update: First time dressed and out of the house since Monday (six days ago). A little walk round the block. Still unsteady, but confident enough to go out.
30/09/20 Update: I’m finding that the unsteadiness returns if I overdo it, but balance is very quickly restored by the simple act of sitting down on the sofa for 10-15 minutes.
02/10/20 Update: I’ve been driving again for a few days now, being careful of course. In these first two days of October I’ve experienced a real sense of improvement, although there’s still a way to go.
09/10/20 Update: I’ve had a bit of a setback in the last few days, but overall, I’m on the mend. Rest helps, but not bed rest, as being up and about exercises the brain and encourages recovery.
18/10/20 Update: It’s been nearly four weeks since the onset of labyrinthitis and I still get some mild symptoms, although nothing that can’t be managed. Unfortunately, stress and tiredness can aggravate the symptoms.
27/10/20 Update: Five weeks since the onset and I’m finally symptom free.
There’s a lot of anxiety and other mental health concerns around at the moment related to the coronavirus pandemic lockdown, and so anything that can help us is welcome.
Steady is an Android app that I’ve started using on my smartphone. I recently came across this recommended app in a magazine and expected to have to pay for it, but it’s free with no adverts.
Breathing exercises are a really helpful way of relieving anxiety and stress, and this app helps you tackle your anxiety. It also provides daily reminders and encouragement for hitting monthly goals and the like.
Note: I’ve discovered there’s also a free app (Insomnia) to help you sleep, this can be accessed via the above app.
Update January 2021: Although I’d been using this app regularly, it failed to work after an Android OS update, so now I’m using the equally excellent Breathly app.
A change from nature photos today. Freddy decided he wanted to stay at home with Naomi, so off I went for a walk with Matilda and Pollyanna. Even though there’s a coronavirus pandemic lockdown, we had a great time. Much needed exercise and natural therapy.
Today’s family afternoon excursion into beautiful nature wasn’t just daily exercise, but emergency treatment from the Natural Health Service.
We’re all in the same situation in the coronavirus pandemic lockdown, but everyone has their own personal challenges to face. For us, it’s having three young children, me trying to work from home, and preparing for my imminent retirement in July and moving house.
We’ve had a few bad days, and were both physically, mentally and emotionally drained. So, not only did the therapy walk do us the world of good, spending quality time with Naomi and our children really helped, but also observing and photographing nature.
Note: All the photos were taken with my smartphone, I just got in close, or low, or used unusual angles. See all the original here. Why not have a go for yourself?
Looking after our mental health is always important, but especially so during the lockdown associated with the coronavirus pandemic. As this BBC web page says: Coronavirus has plunged the world into uncertainty and the constant news about the pandemic can feel relentless. All of this is taking its toll on people’s mental health, particularly those already living with conditions like anxiety and OCD.
How has the lockdown affected your mental health? I asked this question on Facebook and the following are some of the responses I received. They have been sensitively edited and permission for sharing given.
Karen: I’ve been struggling big time with not being able to talk to people properly and my depression has hit an all-time low, but I feel it’s not fair to speak to my doctor about it because they’re so busy with everything else. We have a houseful, so it’s not caused by loneliness, simply not having breathing space and time to think. I’m finding I sometimes just have to walk around the garden alone and talk myself out of the way. I feel we’re all grieving as well as my nana died recently, so keeping busy is my only way of getting through it apart from my 10 minutes out time. Not sure how helpful this is, but helps to share how I feel and not feel like a failure as a person and mother.
Joy: For a couple of weeks leading up to lockdown I was really anxious about going into lockdown. I stood and cried in the chemist queue. I knew I was getting very low and feared what lockdown would do to my mental health. To be honest I envied two people I knew who had passed away before this. I was becoming forgetful, forgetting things like bringing the washing down in the morning which i do I every morning, and forgetting to take my daily medication which included anti-depressants which also didn’t help my mental health! Once I realised this was an issue I gave hubby permission to remind me every morning. First week of lockdown I woke up feeling quite panicky, but got better as the day went on. I’ve had to learn not to put myself under pressure to achieve anything great. Getting through the day is in itself and achievement. I always use my one allowed walk each day. Three weeks into lockdown and I’m doing better than I thought I would. I can now get my head round cooking proper meals, but still can’t keep on top of housework. Initially, I was more anxious about lockdown, now I’m probably more anxious about the virus. Sorry it’s a long one but it’s done me good to share.
Paula: I’ve found it hard, but have found incorporating daily exercise and limiting the wine has helped! I’m still working, and so is my husband, so that has helped keep some sense of normality!
David: I’ve not struggled as much as some, partly because I’ve been working from home for three years now. I have my own business, so actually having work to do every day has filled my day. So, in a sense, I didn’t expect to struggle, but there have been a few for me, just the unsettledness of the situation has had an effect on my concentration levels. I’ve been used to my daughter being out at school every day and my wife in and out all the time. Now there are three of us rattling around this modest 3-bed semi, it’s really strange and has taken some adjustment for me.
Kate: I’ve been up and down through this so far. Trying to keep busy, but there’s only so much to do. It’s the isolation that’s the hardest. I’ve been exercising a lot, which helps, and playing lots of music. And also allowing myself to feel a bit rubbish, because it’s a rubbish time. It’s ok to struggle a bit, it’s really hard.
Kevin: It hasn’t really affected me, I’ve spent a lifetime social distancing anyway. I think though if you are suffering, it probably helps to keep busy. Writing a blog or an online diary documenting your feelings and day-to-day experience is a good idea. Something you can share that might help others, who in turn can help you. There’s always cooking, gardening and a myriad other hobbies that needn’t cost a lot.
Kerrie: I’m an introvert and enjoy time at home anyway. I’m never bored and could often go a weekend without speaking to or seeing anyone, but having a two and a half-year-old on my own, and as a key worker also trying to work from home I’ve found it very hard. I don’t have time to do all of the things I can see others doing, such as reading and other hobbies. My mum can’t come and help at all as she’s on the vulnerable list. Getting shopping is difficult. I don’t drive and I’m a single parent now, my daughter also has a heart condition, so don’t want to risk taking her into shops so I rely on friends to get what I need and just muddle through. I feel huge guilt that I’m not doing enough with my daughter and also huge guilt that I’m not doing enough with my work. I’m a Domestic Abuse Practitioner and I know this is increasing at this time, but there’s little I can do with no childcare and a toddler on my own. My mum doesn’t have any facility to video call and we both don’t drive so are cut off. But I think of Anne Frank, Terry Waite and others who had to endure far worse and know we have to keep on keeping on.
Heather: For me physical exercise truly helps. As a nurse I encourage grounding techniques, there are many suggested. I also recommend: Headspace. Helpful techniques.
Finally, Sarah helpfully suggested some advice being given out to students:
Reach out before you freak out! Call a friend, a family member, pastor (teacher in our setting) or a hotline – it’s better to talk before it’s too overwhelming.
Be gentle with yourself. If all you managed to do today in this pandemic was make it out of bed to go to the bathroom or grab a glass of water or something to eat, well done – your survival brain is working hard enough for you so take the time to rest.
We are all in this together – no one has it all together right now no matter what Facebook or Instagram says, this is an unprecedented time we are all trying to figure it out.
Stand outside and ground yourself for at least 5 minutes (15 is better). Feel the sun/wind on your face. Touch the plants. Take your shoes off and let your feet feel the earth below you. This is a scientifically proven technique to assist mental health, grounding is vital.
Finally, just know that you are not alone. Reach out before you Freak out!
Thank you everyone for your contributions, feel free to add any more thoughts in the comments. Be affirmed, John.
The Rising Sun Country Park is a wonderful place to visit, just two miles away from where we live in Wallsend. It’s somewhere we’ll miss when we move away from the area on my retirement in a few months time. It’s also the location for a parkrun.
In the current coronavirus pandemic the main facilities and car park are obviously closed, but it’s still open for exercise and there’s plenty of space for social distancing. We had a lovely walk round part of the country park yesterday. The above photos are some that I took while out with my family.
You can see all the photos taken on my smartphone by clicking here.
Fortunately, we can still walk in the park and enjoy its beauty, and that’s just what we did as a family on the afternoon of Easter Sunday 2020. The northern end of the park is very close to where we live. Naomi concentrated on photos of our children, I focussed on nature. The above picture is a composite of the eight photos I took on a cloudy day.
Note: Many thanks to my friend and fellow Salvation Army officer Mark Kent for processing the photos for me.
First of all, let me say I’m not an expert on sleep, although I’ve read widely about it and written about The Need for Sleep on this site.
Sleep can be elusive at the best of times, but in the midst of the current coronavirus pandemic, it can be even more difficult with so many emotions and thoughts going through our minds.
Here are tips I’ve found helpful and I try to apply them whenever possible. Although I don’t always get it right, especially with three young children.
Stick to a specific sleep schedule, try to settle down and wake up at the same time each day. Remembering that a lie-in at weekends won’t make up for and lack of sleep during the working week, and might well make it harder to get up on Monday morning.
Try to avoid caffeine, alcohol and nicotine too near to bedtime as these can be detrimental to good sleep. The latter two are not a problem for me as I’m teetotal and don’t smoke, but caffeine can be. I don’t usually drink coffee after 12 noon (2.00 pm at the latest) although I still drink tea, and so to reduce my caffeine intake before bed I’ll often drink decaffeinated tea. Another option is herbal tea, which I try to drink at least once a day, usually with a teaspoon of acacia honey to sweeten.
It’s often tempting to eat late into the evening, but this isn’t always a good idea. I’m also at an age when my bladder can wake me up in the night, so I try to balance the need to be hydrated with my overall fluid intake.
Exercise is good, but not too near bedtime. We all know that exercise is beneficial for our overall health and wellbeing, but it’s better done earlier in the day.
Naps are good and can help to make up for lost sleep, but it’s best not to take these after the middle of the afternoon as these can then make it harder to fall asleep at night.
Make sure you unwind before bed if possible, schedule it into your daily routine. Reading or listening to music can be helpful ways to relax.
Avoid screen time before bed and, if possible, keep smartphones and tablets out of the bedroom. You can also use a blue filter to reduce the detrimental effect of screen light while winding down to sleep. Many devices and operating systems now have these built-in, or there are apps you can use. You can also turn the brightness down.
A hot bath is good for helping you to relax and unwind, but also the lowing of body temperature that occurs after a bath helps you to become sleepy.
Make sure your bedroom is dark and cool, and get rid of anything that might distract you. If it’s not completely dark you could try an eye mask.
This last tip depends on you as an individual and may vary in different circumstances. If you can’t sleep, do you get up or simply lay resting? I usually apply the rule that if not sleeping is making me anxious it’s probably better to get up for a while before returning to bed, otherwise I stay put. But always avoid the temptation to check your smartphone.
Finally, in all of this don’t forget the old adage, that an hour of sleep before midnight is worth two after midnight. Sleep well.