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Techniques to help you in stressful situations, and to help you stay grounded, centered and connected more often


Deep breathing is the top anti-stress pick of many top Doctors, Coaches, and Therapists. Do it anytime you are feeling stressed, scared or over thinking a situation. You can do this when you are in the center of a stressful situation.

Exhale strongly through the mouth, making a whoosh sound. Breathe in quietly through the nose for a count of 4. Hold your breath for a count of 7, and then exhale with the whoosh for a count of 8.  Repeat the cycle 3 more times.


Meditation has gone mainstream. The results from thousands of studies claim the people who regularly meditate are healthier & happier. You can sit in a chair or on the floor & then simply focus on your breathing… trying to release thoughts as they come. You might want to set a timer for 5-15 minutes. Breathe naturally. Tailor your meditation time to your desires, such as saying silently, “I breathe in peace; I exhale stress”. This is simple but very effective. Visualize peace and love flowing into your heart as you breathe in.

Choose a position that will respect your practice and keep you from falling asleep. Sit up straight and honor this time as sacred—as your time. During meditation, you are meeting yourself.

It is better to have daily 5 minute sessions than weekend lengthier meditations.

Man Walking Dog

Movement for 20 minutes a day can be very instrumental in helping you discharge stress & anxiety and get grounded & connected.

Woman walking away

Sometimes, walking away from a stressful situation for just a few minutes will help you get your bearings. Go outside, do breath work… change your focus to something that brings up a positive moment in time.  This memory might be walking on the beach or remembering one of the animals that found its new forever home. Then discharge as you feel emotions coming up to release.

Specific grounding techniques:

Tree and roots

  1. Sit with your feet on the ground, with good posture. Visualize a white light coming down from the heavens going directly into the top of your head.  See and feel the liquid white light slowly moving down through your body down through your legs, feet. Then visualize roots from your feet going down into the ground, firmly into Mother Earth.
  2. Stand with your knees slightly bent yet keeping your upper body straight. Tap your heels into the ground as frequently as you can for up to 5 minutes.

Additional ways to Discharge Emotions and Anxiety

Woman crying

  1. Cry. Whether you are topping off, or purging at a deep level, crying is one of the healthiest things you can do for yourself.
  2. Get Angry!!!  Whether screaming in your car, hitting a pillow, or doing the anger release technique, moving out anger is key to feeling better and being empowered!
  3. Write it down.  Journaling your uncensored thoughts, anger, and pain is a great way to help you discharge and get connected.

Get support & help

Man in therapy sessionWhether you seek out a spiritual community or group, get a massage, or receive alternative health care & therapy- working on “you” reaps great rewards.

3 Comments
  1. Thanks for these great tools Tammy! I have printed this and have a copy in my purse and next to my bed. I am going to share it with friends as well.

  2. Great info. Lucky me I found your website by accident (stumbleupon).
    I have bookmarked it for later!