3 Daily Practices That Help Me Stay Grounded When It Seems The World Has Gone Nuts
3 Simple Practices to
Stay Grounded
The world feels heavy right now.
It's not just healthcare. It's almost everything.
We're constantly bombarded with news of climate disasters, political instability, and social injustices. Prices are rising, and technological advances leave some feeling uncertain about their future. Many people are regularly experiencing loneliness, anxiety, and depression.
As a healthcare professional, you don't have the luxury of hiding under a rock and waiting it out.
And it's not just your own worries and stress you carry. You bump up against others' humanity on the regular. It can seem that everywhere we turn, we're faced with hardship, anxiety, and turmoil, whether it's our own or someone else's.
That's why it's important to have practices, routines, and rituals that can ground you, create safety, and bring comfort.
Here are the three practices that help me stay grounded when life feels anything but routine.
Give Thanks
Every morning.
Before email. Before LinkedIn. Before anything pulls my attention to worries and woes.
I write down three things I'm grateful for, including one about myself.
This practice reminds me to be present, get curious, and notice all the good that's happening to me, for me, and within me.
It's not about toxic positivity or whitewashing pain and suffering, whether it's the world's or mine.
Instead, it's a momentary shifting of frame, of perspective, that lets me move past my brain's negativity bias. It helps me recognize those things that have become so commonplace that I forget how delightful and amazing they are.
Indoor plumbing. Hot showers!
Electricity. Wifi and instant connection.
A sunrise. Thunder and lightning. "Charlie Brown" snow.
Seasons as they come and go.
By including myself on the list, I'm forced to give myself credit for showing up and persevering. It reminds me of the things I might otherwise take for granted.
Sight. Touch. Taste. Smell. Hearing.
Movement.
Curiosity. Compassion. Growth.
Writing these observations down helps me see and appreciate the good, big and small. The more I look for what's going right, the more I find.
For me, expressing gratitude isn't trite. It's necessary.
Most days, it takes less than 60 seconds.
Breathe
Breath often shows up on my gratitude list.
It's with me wherever I go.
Some days, my breathing is deep and easy; other times, I notice tightness and constriction.
Paying attention to my breath gives me insight into how I'm doing in the moment.
It lets me know when I'm worried and anxious and reflects when I'm happy, loose, and relaxed.
It's my barometer and my tool because my breath not only helps me create awareness. I can use it to help me feel better, too.
When I'm feeling inundated by too much noise and activity, I can simply close my eyes and take a few slow breaths. It's my escape.
When stress threatens to take over, I can slow and deepen my breath, extend my exhale, and soothe my nervous system in plain sight. I can do this with my eyes open, still functioning, yet caring for myself at the same time.
When I feel powerless, I can measure my breath. Modifying and influencing this most basic and life-giving power in my life helps me take back a sense of control.
Interestingly, the more I've explored how to use my breath to support me, the more automatically my body gives me what I need.
I can find grounding and relief in the span of seconds.
Just as breathing is about expanding and contracting, the amount of time I spend focusing on my breath can flex, depending on my needs and schedule.
Connect
The third must-have practice in my day is connecting with myself and others.
Most days, I do this before I even get out of bed. When I'm not quite ready to jump up and face the world, this allows me to gently approach my day.
It's a simple practice known as loving-kindness, also known as Metta. And it's the fastest, simplest way I know to extend care and support to myself and those around me.
One by one, I bring those I love into my mind's eye. Next, I envision acquaintances, followed by those whom I find challenging. To each group, I send thoughts of goodwill.
May you be happy.
May you be healthy.
May you have peace.
May you be free of suffering.
Then, I extend those thoughts to everyone, everywhere, including the earth and all its creatures.
Finally, I extend the same to myself.
May I be happy.
May I be healthy.
May I have peace.
May I be free of suffering.
The practice is very simple. Somedays the phrases change, depending on what's coming up.
May you be safe.
May you have ease.
May you feel love.
Regardless of the specific phrases, this practice reminds me that our similarities outweigh our differences.
Our basic needs and desires are the same, regardless of color, religion, race, or form. We are all connected.
Like breathing, there's no "right" way to proceed with loving-kindness, and the duration of practice can be fluid and flexible.
Stay Grounded When Life Feels Anything But
History shows us that we're unlikely to ever reach that shiny, glowing moment in life when all is right in the world.
There will always be forces threatening to knock us off center.
When those forces come, there will be lucky days when I can envelop myself in layers of self-care and wrap myself in comfort.
And there will be days when the show must go on.
Having these few essential practices to ground me daily is crucial for my well-being. Regardless of what is happening, I can bring them with me.
They're effective no matter where I'm at in the world and whether I'm using them on the fly or basking in the luxury of time.
Take them. Try them on. Let them help you stay grounded, too.
Want to learn more about the power of morning routines?
Learn how to protect and support your energy for greater well-being with the Energy Management for Introverts guide.
You can access it for free here.
Ready for 1:1 support from someone who understands your introverted nature?
Learn more about working with me here.
Charity is a physician and burnout coach helping introverts in healthcare escape feelings of apathy, irritability, and resentment brought on by the increasing demands and decreasing rewards of medicine.
She uses her 20 years of experience in clinical medicine combined with coaching to help introverts discover ways to be diligent, thoughtful clinicians while prioritizing their needs and protecting their energy. She wants you to know you don’t have to feel guilty for wanting a thriving life inside and outside of medicine.