Ground Yourself: Self-Care Practices to Feel Centered Before Family Time
Family gatherings can be equal parts love and stress, and stepping into those spaces with a calm, grounded energy can make all the difference. Whether you’re at home or traveling, taking just a few minutes for self care can help you feel steady, centered, and ready to navigate anything the day brings.
These quick, affordable grounding practices are designed to be flexible, so whether you’re in your childhood bedroom, a hotel, or even a relative’s guest room, you can create moments of calm wherever you are.
Breathwork for Instant Calm
Deep breathing is always accessible, no matter where you are.
Try this simple technique: inhale through your nose for four counts, hold for four counts, and exhale through your mouth for six counts.
Repeat this for a few minutes to reset your nervous system. Even in a bustling airport or busy house, this can create a pocket of peace.
Another simple technique is box breathing:
Inhale through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale slowly through your mouth for a count of 4.
Hold for another count of 4.
Repeat this cycle three to five times, and you’ll feel a wave of calm start to wash over you.
EFT Tapping for Emotional Release
Emotional Freedom Technique (EFT), or tapping, is like acupressure for your emotions. By tapping specific points on your face and upper body while speaking affirmations, you can release stress and anxiety.
For example:
Tap gently on the side of your hand (the "karate chop point") while saying, “Even though I feel anxious about seeing my family, I deeply accept myself.”
Move through other points like your eyebrow, under the eye, and collarbone, repeating calming phrases.
This process can take as little as three minutes but works wonders for resetting your emotional state.
Progressive Muscle Relaxation Anywhere
Tight spaces like planes, trains, or cars can make us feel tense. Try progressive muscle relaxation by tensing and releasing different muscle groups: start with your toes, move up to your legs, stomach, shoulders, and end with your jaw. This releases tension while grounding you in your body.
Engage Your Senses
Sensory grounding works wherever you are. Focus on:
Touch: Carry a small textured object like a smooth stone or stress ball to hold when you need to center yourself.
Smell: Bring along a rollerball with a calming scent like lavender or cedarwood to apply to your wrists or temples.
Sound: Tune into natural sounds or white noise apps if you’re traveling. These can help anchor your focus in the present.
Journaling While Traveling
Pack a small journal and take five minutes to jot down what’s on your mind. If journaling isn’t your thing, try making a gratitude list, writing down three things you’re thankful for can shift your perspective and calm pre family nerves.
Repeat a Simple Mantra
Ground yourself mentally with a calming phrase or mantra. Something like, “I am grounded and calm,” or, “I can handle this with ease,” can work wonders. Repeat it in your mind as you get ready or while driving to your destination.
Barefoot Grounding in Nature
If you’re traveling, find a patch of grass, sand, or even dirt, and take off your shoes. Known as earthing, walking barefoot helps reconnect your body to the Earth’s energy, calming your nervous system and reducing stress. Take a moment to focus on the feeling of the ground beneath your feet and the sounds around you—birds, wind, or rustling leaves.
A Quiet Walk Without Distractions
Take a short walk, even if it’s just around the block or in a nearby park. Leave your headphones behind and focus on the rhythm of your steps, the sensation of the air on your skin, and the sounds of your surroundings. If you’re traveling, this can be a great way to explore a new area while grounding yourself in the present moment.
Breathing and Sunrise Exposure
If you wake up early while traveling, take advantage of the slower morning hours. Sit outside or by a window to catch the morning light while doing a breathing exercise. Natural sunlight helps regulate your circadian rhythm, improving mood and grounding you for the day.
Set a Boundary With Your Phone
Before heading into family time, give yourself at least 15 minutes away from your phone. This helps break the cycle of overstimulation and gives your brain a chance to reset. Use this time to journal, breathe, or simply sit quietly.
Stretch It Out
Long hours in cars or planes can leave your body tense. Even if you’re short on space, try a few stretches:
Reach your arms overhead and lean gently side to side.
Roll your shoulders forward and backward.
Do a seated twist by placing one hand on the opposite knee and turning your torso.
Mindful Sipping
If you’re on the go, grab a cup of herbal tea like chamomile, peppermint, or lemon balm. As you sip, focus on the warmth of the cup in your hands, the aroma, and the soothing sensation of the tea. If you’re stuck in transit, this simple act can feel like a mini ritual to calm your mind. Remember that caffeine can be a stimulate, so reach for herbal to calm your nerves.
Dehydration can mimic stress, so keep a water bottle handy while traveling. If you can, add a squeeze of lemon for a refreshing boost. Staying hydrated not only keeps you physically balanced but also helps your skin and energy levels.
You’ve got this!
Whether you’re at home or away, grounding yourself is about creating small moments of presence and peace. These practices don’t require a lot of time, space, or money—they’re simple ways to calm your mind, reconnect with your body, and feel centered no matter where you are.
Family time doesn’t have to feel overwhelming when you walk into it grounded and steady. Take a breath, sip some tea, stretch it out, and know you’re ready for whatever the day may bring. You’ve got this.
