Let’s face it.
As mums we wear all sorts of hats everyday and it’s exhausting.
I’m not saying that it’s not great but sometimes, we just feel tired and stressed at the end of the day.
Whether it’s taking care of our kids, our homes or even our businesses, we still feel anxious about how we can sustainably support everything we have to do every single day.
As a mum myself, I totally understand.
So, I want to share with you my top 3 tips on how to reduce your anxiety in the moment.
The first one is grounding. Grounding, also called earthing, is a therapeutic technique that I use to “electrically” reconnect or “ground” me back to the earth. This technique uses the concepts of earthing sciences and grounding physics where you get positive effects for your body through the “electrical charges” from the earth. According to recent scientific research, grounding is beneficial if you have inflammation, muscle damage, chronic pain, cardiovascular disease and even your mood. I know it might sound a bit funny, but it actually works for me. So I definitely recommend trying it.
You can use different types of grounding.
You can walk barefoot.
If you have a backyard, you are near a forest or you’re located close to nature, I suggest that you exercise grounding by walking barefoot. It is one of the easiest ways to “ground” yourself with the electrical energy from the earth. You can walk through mud, grass, or even sand so you can allow yourself to touch the natural ground. It’s a freeing experience that can help relieve all the stress, reduce anxiety and be one with the earth at the same time.
You can lie on the ground.
Lying on the ground allows you to have a skin-to-earth connection whether on grass in your backyard or cool ground in the mountains or even on the sand at the beach. It’s a personal experience that you should definitely try.
You can submerge yourself in water.
Another way of grounding is submerging yourself in water. You can simply swim in the ocean or take a dip in a clear lake nearby. When done this way, you not only feel calm and peaceful in the water but you also immerse yourself to the grounding energy beneath the water.
You can perform these grounding techniques everyday if you have the time to “escape” to a place like this. I understand some of us live in high rise apartments within minimal access to an outdoor space that isn’t covered in concrete. In this case, whenever you do get the chance to visit a park or nature reserve you must make time to take off your shoes and ground.
My second tip to reduce your anxiety is meditation. Meditation is a practice where you use a specific technique, like focusing your mind on a certain object, a thought or an intention, where you can achieve a mental and emotional state of peace and clarity. You can do meditation every day if you have the time, or just when you are feeling extra stressed.
As mums who have a lot of things to do and on our minds. For me, meditation helps relieve stress and tension as well as reduce my anxiety. This is so important, especially now with the pandemic going on. Our mental health has really taken a beating.
To get started with meditation, you can use a Guided Meditation of your choice, whether from a podcast or video. I personally get my meditations off Youtube. There are free guided meditations on there and you can choose what length you want based on the time you have available. For instance, you can squeeze in a 5 – 15min guided meditation if you are super busy, or spend 30 minutes or more if you have more time. I also recommend doing a guided meditation as it is easier to follow and helps you focus on it without thinking of what to do next.
When you are preparing to do a meditation make sure you can be free from the distractions for the duration. Then find a comfortable position either sitting or lying down. Which ever you prefer. It can be in your bed, in the corner of your room or in your favourite chair. Now, you can close your eyes, take in slow deep breaths and let the guide take you deeper into the meditation.
People can sometimes find the term ‘meditation’ off putting as they think they will struggle to do it correctly. I want you to know that it is normal for your mind to wander during a meditation. Mine certainly does! When this happens, you simply acknowledge that thought then go back to focusing on the guide’s voice as soon as possible. It takes practice to keep bringing your mind back to the guided voice, so don’t be disheartened if you have to bring your mind back one hundred times. This is very normal. In fact I still have to bring my mind back several times and I have been meditating for a while now. For me, I particularly enjoy the moment of self care that I have. For me, having a moment to be still and quiet is what I indulge in and even if I spend a heap of time thinking about stuff, at least I had that time to myself. I want you to remember there’s no right or wrong way to do meditation. Just enjoy the moment and it will help you reduce your anxiety and reset your mind.
Visualisation is another effective and powerful technique to help you reduce anxiety. It relieves your stress and helps you unwind. Visualisation involves using mental imagery to transport you to another environment. You can use this technique anytime, but it is particularly helpful if you are anxious or overwhelmed.
Before you jump into visualisation, make sure that the environment you have is comfortable and distraction free. You can look for a quiet place, close to nature or any place that is undisturbed. Make sure you put your phone on silent and you can even remove anything that can restrict or distract you like tight belts, jewellery and watches. Allow yourself to relax by sitting or lying down, whichever is comfortable for you. Then, focus on your breathing by slowly breathing in, holding your breath for a few seconds and breathing out slowly through your mouth. Close your eyes and let go of all the uneasy feelings and thoughts that you have.
To start visualisation, you can imagine yourself in a serene place– it could be the beach, the mountains or anywhere that is calming and will help you unwind, relax and escape from your day’s tasks. I enjoy imagining the rainforest in great detail. Thinking about all of my senses. What I can see, hear, smell, touch and taste. I imagine what the trees look like, the different birds I can hear, the breeze that gently touches my skin. Wherever you choose to visualise make sure you try and think of things in fine detail. The more detail you can imagine, the better. It helps because it takes so much of your focus and attention, that it can help distract you from whatever else is causing you anxiety or overwhelm. Your brain is also very easy to fool. It doesn’t know the difference between something that is happening now, or whether it is simply a thought or memory. So by visualising yourself in a calm, enjoyable environment your brain will actually think you are there, and then secrete the happy and relaxing hormones that will make you literally feel good. This exercise is so helpful for reducing anxiety. If you’re having a hard time starting your visualisation, you can find guided visualisations on Youtube too.
These are my top 3 tips for you mums who want to manage their stress levels and reduce anxiety. Grounding, meditation and visualisation are powerful techniques that you can do everyday.
Remember, we all experience different kinds of situations in life. But one of the most important things that we should never look past to is taking care not only of our physical state but also our emotional and mental health.
So I urge you to stop for a while, take a break, breathe in and take life one step at a time. What did you think of this post? Please leave a comment below. Or read more of my blogs here.