We live in a world where there is more stress than ever. Work deadlines, financial concerns, social pressures, health crises, and other life circumstances can often bring immense stress. Often in the face of a major stressor, we have the tendency to go into survival mode. Our main focus is simply making it through whatever stressor we are facing.
When going through a stressful period, do you find yourself saying “I’ll relax when this passes”? Or “I will care for myself when this is over”? Or “I will take a break to breathe when this period is done”?
While there is nothing inherently wrong with pushing through a stressful time, the problem lies in that there is almost always going to be another stressor. We may convince ourselves that a break lies ahead of the current stressor, yet this is not always the case. Just when we find the current stressor resolved, another stress is bound to arise at some point–often sooner rather than later.
Our brains and bodies are not designed to endure heightened stress for long periods of time. Our nervous systems were designed to be activated by occasional stressors when there is a danger present and then go into rest mode when that stressor has resolved. (Think lion charging at you.) Yet in our society, there is more perceived stress than ever before and this can lead to chronic activation of the nervous system, which can cause serious physical and mental effects.
Finding moments of calm, even in the midst of a major stress, can be challenging to say the least. But your brain and your body need this relaxation, no matter the challenge you are facing. Even finding just a few moments to calm your mind and body can be beneficial.
One powerful way to do this is through finding something to anchor your mind on to bring it back to the present moment. Here are some examples of things that you could use as your anchor:
An Object–Think of an object that you could use…the options are endless. You could use the flame on a candle, a photo of someone or a scene, a plant or tree in nature if you are outside, a sentimental object or piece of jewelry, or even an ordinary object around you such as a pen or a book. Choose your object and for just a couple moments, just observe the object. Notice the size, shape, texture, temperature, color, weight, etc. Hold it in your hand if possible and simply be with the object for a few moments.
Breath–Breath is a tool that you have access to all the time to bring yourself back to the present moment. Take a few moments to observe your breath…what can you feel in your body as you breathe in and breathe out? Maybe you place a hand gently on your stomach and/or chest to feel the sensation in your body as you breathe in and out. Maybe you begin counting your breath…in for 4, hold for 5, and out for 6. Or in for 4, hold for 4, out for 4, hold for 4. Whatever method you choose, spend a few moments being with your breath.
Music–Music can be a powerful tool to use as an anchor. Maybe there is a particular song that is meaningful to you, resonates with your experience, or reminds you of a loved one. Turn that song on and fully experience the lyrics, rhythms, and notes for the entire duration of the song.
Sounds–On a similar note, sounds can also be used to bring your mind back to the present moment. If you are outside, tune into the sounds of the nature around you. Or turn on nature sounds or the sound of water/rain. Absorb these sounds for a few moments.
Mantra–Mantras can also be useful to use as your anchor. Pick a statement that resonates with you, such as “This will pass,” “Be here now,” “All I have to manage is the present moment,” “Just for today,” “The present moment is the only place I have to be,” “I will handle the challenges as they come,” “I am safe in my body,” “I can choose to be calm,” “Everything will work out,” “I can only focus on things I can control,” or another statement that feels right for you. Take a few moments and repeat this statement to yourself in your mind or out loud.
Smell–Smell is another powerful way to bring yourself fully into the present moment. Choose a smell that is calming for you…maybe an essential oil, candle scent, perfume, or cologne. Take a moment to breathe in that smell and fully observe everything about the scent.
Clench and release–Physical sensation can be used as an anchor to the present moment as well. Take a few moments to clench your fists and/or toes and hold for a few seconds, then release. Repeat several times.
Food–Lastly food can also be used as an anchor. While emotional eating often gets a poor reputation, this is the opposite of mindless eating. Choose a food or drink that is delicious, nostalgic, or special for you. Spend a few moments eating this food or drink in a very mindful way. As you slowly eat or drink, fully notice the taste, texture, smell, and temperature of the food. Be fully immersed in the eating experience.
As you can see, there are many options to use as an anchor for your mind. Try several different ones to see what is most powerful for you. When engaging in these exercises, allow your body and mind to momentarily relax. If you find your mind wandering back to the stressor, gently notice it and bring your mind back to the anchor without judgment. Even spending just a few moments to hook yourself into the present moment can be beneficial.
Additionally, do not feel as though you have to wait for a period of stress to try out anchoring. Whether you find yourself currently in a period of stress or not, these activities can be helpful in finding a few moments of calm in the midst of a busy life.
While stress is an inevitable part of daily life, mind anchoring can be a powerful tool to navigate life's challenges with resilience and mindfulness. Try it today to experience the benefit yourself.
If you think that you would benefit from the support of a trained professional, Jenna Gentry is a Licensed Professional Counselor (LPC) in the state of Virginia who provides tele-therapy for Flourish Counseling Services. Read more about her practice, the services she provides, her experience, and contact information to schedule a free 15 minute consultation. Start your journey towards flourishing today!
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