Grounded and Centered: Transforming Stress to Serenity

By Melody Wright, LMFT

Imagine you’re on a ship out at sea. The once-calm waves are now becoming rogue and chaotic, which pulls you further away from the safety of the shore. When you look across the horizon, you can see the land diminishing in the distance, and a sense of overwhelm sets in. You find yourself at a loss, unsure of how to regain control of your situation. In the midst of the chaos, you remember you have an anchor. Without hesitation, you lower the anchor, securing your boat to the ocean floor. As you feel the anchor take hold, a sense of stability and peace sets in. You become aware that the waves no longer dictate the movement of your boat.

The waves of life continuously change which can cause many different emotions, thoughts, and reactions. As the captains of our “ship” called life, we hold a power resource, our anchor, the grounding tool. In other words, if you are grounded in life, you have the power to engage in peace on an inward level even when life is chaotic. In this blog, we will discuss the importance of grounding and techniques you can use in your day-to-day life. 

Why is Grounding Important?

Grounding is an important practice that allows us to find serenity in the midst of our stress. It supports us by allowing us to reconnect with the present moment and find a sense of stability. When we intentionally anchor ourselves to the here and now, we can create a deeper awareness of our surroundings and ourselves. When we become more aware of ourselves we become more attuned to our strengths, weaknesses, values, and beliefs. This heightened sense of self-awareness allows us to make conscious choices that are aligned with our authentic selves, which can lead to living a more fulfilled life. This awareness also empowers us to navigate relationships without judgment, communicate more authentically, and build stronger connections with others. 

How Do You Ground? 

There are many ways to ground yourself throughout your day-to-day life. We suggest trying many different ways to see what is going to work best for you. You might also find that as you grow what worked for you before needs to be tweaked or another approach needs to be tried. Grounding is unique to you and your experiences. Here are a few grounding techniques you can try today. 

1. Deep Breathing: One of the simplest grounding techniques is deep breathing. By focusing on your breath, you can bring your attention back to the present. As you take slow, deep breaths be aware of the sensation of air entering and leaving your body. This practice not only grounds you but also activates relaxation by reducing the intensity of your body's stress response.
   

2. Grounding Objects: Having a tangible object to hold on to can help you ground. Consider carrying a small object such as a smooth stone, a worry stone, or a piece of fabric to run your fingers over. Whenever you feel overwhelmed or disconnected, hold the object in your hand and pay attention to its texture, weight, and temperature. Focusing on the object redirects your attention to the present and creates a sense of stability and connection.
   

3. Meditation: This grounding technique takes practice but is one of the best.  You can find a calm spot to sit or lie down. Close your eyes and focus on your breath or a chosen point. When thoughts come up you can acknowledge them without judgment and return your attention to the present. Mindfulness meditation helps to quiet the mind, reduce stress, and improve overall well-being. With regular practice, you can develop a greater ability to stay grounded and centered even when challenging situations occur. 

Final Thoughts

Grounding techniques offer practical ways to support our mental, emotional, and physical well-being. These tools also create space for you to find healing from anxiety, depression, and even trauma. If you would like to learn more about the mind-body connection check out our free downloadable eBook, The Mind-Body Tool Kit. We also have an amazing team of therapists who have extensive experience and training in healing the whole person. We are currently offering sessions in-person, during the weekend, online, and sessions in Spanish. You can CLICK HERE to schedule your free phone consultation today! 

Additional Resources

If you would like to learn about grounding and tools to help you ground, check out the resources below!

1. Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World by Mark Williams and Danny Penman

2. The Healing Power of Mindfulness: A New Way of Being" by Jon Kabat-Zinn

3. "Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life" by Jon Kabat-Zinn

4. You Can Heal Your Life by Louise Hay

5. The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle

6. The Magic of Manifesting: 15 Advanced Techniques To Attract Your Best Life, Even If You Think It's Impossible Now by Ryuu Shinohara

7. Grace Unfolding: Psychotherapy in the Spirit of Tao-te ching by Greg Johanson and Ronald S. Kurtz

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Healing from the Inside Out: Exploring the World of Holistic Therapy

By Melody Wright, LMFT

Have you ever been so swamped by all the busyness of life that you didn't even realize the lack of sleep, increased caffeine consumption, and the low-level fatigue that had been plaguing you all week?  If so, you're definitely not alone.  We've all experienced moments of getting so caught up in our day-to-day tasks, activities, responsibilities, and the overwhelming push of life to stay busy that we neglect or overlook moments to take a break and reconnect with ourselves and what we may be needing.

It’s completely normal to get caught up in the cyclic routines of our daily lives that we often neglect pieces of ourselves that need tending to. As you read this, you may be wondering, “How does this relate to therapy?”. In this blog, I will explain exactly how Holistic Therapy can help you take back the wheel of your life and draw attention to your WHOLE self. We’ll discuss how tending to your mind, body, emotions, and spirit can increase your resilience and promote overall healing. 

What is Holistic Therapy?

These days it seems as though we walk around with fragmented lives. We only nurture individual parts of ourselves at different times. Have you ever felt like there is “more to life”, or feel as though the person you are meant to be is stuck? You may find that this manifests in your relationships, your professional life, and even things that you enjoy. At its core, holistic therapy recognizes that our well-being is influenced by the intricate connection between our thoughts, emotions, physical health, and spirituality. Instead of viewing these as separate pieces of you, holistic therapy seeks to bridge the gaps, by cultivating a holistic perspective that integrates every part of you. 

Who is Holistic Therapy For? 

In short, Holistic Therapy is for everyone. However, this approach to therapy has been proven to cultivate deep healing in those with trauma, anxiety, depression, and other mental health challenges. The modalities used in holistic therapy can reach emotional and relational wounds from traumatic experiences like neglect, sexual trauma, and abuse that traditional talk therapy may overlook. It’s also been proven to have significant and life-changing transformation in situations where communication is needing improvement, parent-to-child relationships, and for those who are on a self-discovery journey.

Modalities Used in Holistic Therapy

Holistic therapy uses a wide range of modalities that aim to address the interconnectedness of the mind, body, and spirit in order to promote overall well-being and healing. Here are a few modalities utilized in holistic therapy. 

1. Somatic Therapy: These practices involve focusing one's attention on the present moment by creating awareness, and developing a non-judgmental attitude. Mindfulness and meditation techniques like breathwork and grounding are utilized in Somatic Therapy and can be used to reduce stress, encourage self-awareness and promote emotional balance.
   

2. Transpersonal Therapy: This modality is used by practitioners to incorporate spirituality. The objective is to enhance a person’s self-awareness and increase their overall quality of life through spirituality and self-reflection. This is achieved through techniques like guided imagery, meditation, and mindfulness practices.
   

3. Expressive Arts Therapy: This practice can be incredibly supportive for those who have a difficult time finding the words to express what they are feeling or don’t feel safe sharing. Through creativity, whether it’s art, music, or writing, people can become aware of deep emotions that they may not even realize are there.
   

4. Ecotherapy: By integrating nature into therapeutic practices, ecotherapy offers benefits to both individuals and the planet. Being in nature can reduce stress, improve mood, and increase cognitive function. The sights, sounds, and smells of nature have a calming effect on our minds, which can help to alleviate things like anxiety and depression. Walking, gardening, and simply sitting outside can support your healing journey. 

Final Thoughts

Holistic Therapy empowers you to participate in your own self-healing. You are the master of your life and the holistic approach is just a tool to support your navigation. By embracing the principles of Holistic Therapy, you can create a path of deep healing, and lasting transformation, and live a more vibrant and fulfilling life. If you are interested in learning more about Holistic Therapy, CLICK HERE, to schedule your free, no-obligation, phone consultation with our Client Care Coordinator. 

Additional Resources

Nature's Healing Power: Exploring Ecotherapy and Its Transformative Benefits

We all know that spending time outdoors is good for us. Many of us are instinctively drawn to nature and enjoy outdoor forms of exercise like hiking, biking, or swimming. But nature does not only affect our physical health: it impacts our mental health as well.

Research has found that spending time in nature offers various mental health benefits. Spending time outdoors has long been a popular self-help strategy for individuals struggling with mental health issues or psychological stress. Now, even mental healthcare professionals are harnessing its advantages to help clients struggling with anxiety, depression, and more. 

The practice of incorporating nature into mental healthcare is known as ecotherapy or ecopsychology. Ecotherapy is a relatively new therapeutic specialty, but it shows substantial promise in the field. As a client (or potential client), here's what you should know about ecotherapy and how it can help you thrive.

The Mental Health Benefits of Nature

Studies dating back to the 1970s and 80s have documented the health-promoting effects of nature. For example, in a study conducted between 1972 and 1981, and published in 1984, Ulrich found that patients recovering from surgery had shorter hospital stays when their rooms came with a view of the outdoors.

Nature has also been found to have a profound influence on mood and cognition. Ulrich observed in 1991 that the brains of healthy, unstressed individuals viewing scenes of nature produced more serotonin than the brains of those not looking at natural scenes. The benefits are not only biological: individuals in connection with nature report greater subjective feelings of happiness, too.

Research has only recently begun to explore the implications of nature on psychopathology. Nature-based interventions have been successful in helping individuals with post-traumatic stress disorder (PTSD). Ecotherapy may also be helpful for people with schizophrenia, impacting both their physical health and self-esteem.

So, why is connecting with nature so helpful for our health? Experts have proposed an explanation called the biophilia hypothesis. According to this hypothesis, humans have an innate drive to connect with nature because our ancestors relied on the land for their survival. Another hypothesis, the stress reduction hypothesis, proposes the idea that interaction with nature triggers an innate biological response that naturally lowers our stress levels.

What is Ecotherapy?

Ecotherapy is a modality used by mental health professionals to address concerns like stress, anxiety, depression, and more. Just as we do at Life by Design Therapy, ecotherapy takes a holistic approach to mental healthcare, by combining traditional talk therapy with interventions that occur in contact with the natural landscape.It's important to understand that in ecotherapy, time spent in nature does not replace traditional therapy. Instead, time in nature is used to supplement the benefits obtained by engaging in therapy with a trained mental healthcare professional.

Some of the ways that ecotherapy incorporates nature into the therapeutic process include:

• Outdoor meditation or yoga

• Nature-based metaphors

• Books about the natural world

• Therapy sessions that are held outdoors

• Animal-assisted therapy

"Ecotherapist" is an unofficial term that any clinician can use to describe themselves and the way they utilize nature in their practice. However, many therapists choose to support their professional development by taking ecotherapy certification courses online or in person. These courses offer additional insight into how building or strengthening a connection with the natural world can be helpful to clients.

Working with an Ecotherapist

If you are located in the Bay Area and interested in working with an ecotherapist, Life by Design Therapy has openings! Our staff therapist Krystal Williams, LMFT, LPCC, incorporates ecotherapy into her practice, as well as other holistic approaches such as mindfulness and expressive arts. She recently completed her second level of ecotherapy certification and would love to meet you. Contact us today to see if Krystal could be a good fit for your needs.

Resources:

1. https://pubmed.ncbi.nlm.nih.gov/6143402/

2. https://psycnet.apa.org/record/1992-97201-000

3. https://journals.sagepub.com/doi/10.1177/0013916512451901

4. https://pubmed.ncbi.nlm.nih.gov/17007224/