10 Daily Self-Care Practices to Stay Grounded, Empowered, and Resilient

When I look at the last couple of blog posts, I do recognize that there is a theme here.

Winter Reflection: Reconnect with Your Values and Prepare for a Thriving Year Ahead

4 Somatic Practices That You Can Do to Calm Your Nervous System

5 Ways to Stay Positive & Thrive During Times of Chaos

Most of the reason for this is, a large portion of the population in the world right now is dealing with really tough circumstances adding a lot of stresses to our lives, so it's something that is needed. Also, I'm feeling it. Really feeling it. It's a little bit of a battle when you have an overwhelming amount of world fear and disruption with a side of deep winter blues for some of us.

Personally, I'm always looking for ways to help the people in the SASC Community and to figure out, how can I help myself through these times, stay healthy and somewhat balanced, and still move forward and thrive

In times of chaos, fear, and uncertainty, it’s essential to have a toolkit of simple, effective practices to help you stay grounded, make good choices, and maintain your mental and physical health. Here are some staple habits and practices that are easy to implement, free, and can fit into even the busiest schedules.

1. Start Your Day with Intention

Practice: Begin each morning with 5-10 minutes of mindful breathing or a short gratitude practice. Sit quietly, take deep breaths, and set a positive intention for the day (e.g., “Today, I choose peace” or “I am capable and strong”).

Check in with yourself and see what you need that day. Do you need more rest, more fun, connection. Be sure to fulfill that need.

We need this daily slow down, relax, and check in to get grounded and intentional with our day.

Why It Helps: Starting your day with intention helps you feel centered and focused, setting the tone for a calmer, more purposeful day.

How to Make It a Habit:

• Pair it with an existing morning routine, like brushing your teeth or having your first sip of coffee.
• Use a reminder or alarm labeled “Morning Intention” to keep yourself accountable.

2. Practice Grounding Techniques

Practice: Use grounding exercises to bring yourself back to the present moment. Try the 5-4-3-2-1 technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This is a great add on to your intention setting, although. I think I would start with this before the intention setting. This is also a great exercise to use when you're in a state of stress or anxiety

Why It Helps: Grounding techniques reduce anxiety by anchoring you in the present and interrupting spiraling thoughts.

How to Make It a Habit:

• Use grounding during transitions, like before starting work, after a meeting, or before bed.
• Set a reminder on your phone to practice grounding at least once a day.

3. Move Your Body Daily

Practice: Engage in gentle movement, like stretching, yoga, or a short walk. Even 10-15 minutes can make a difference. When I do my daily check in I usually ask what kind of movement I need that day. Sometimes I need something to move energy through my body like running and sometimes I need to chill, so yoga it is.

Why It Helps: Physical activity releases endorphins, reduces stress hormones, and helps you feel more energized and empowered.

How to Make It a Habit:

• Schedule movement breaks during your day (e.g., after lunch or during a work break).
• Start small—commit to just 5 minutes a day and gradually increase.

4. Practice Mindful Breathing

Practice: Take 2-3 minutes to focus on your breath. Inhale deeply for a count of 4, hold for 4, exhale for 6, and repeat. I love breathwork and use it everyday. Once again, you can attach this to your morning intention setting practice. The more relaxed you are when you set intentions, the more aligned they will be to your true self.

Why It Helps: Deep breathing activates the parasympathetic nervous system, calming your body and mind.

How to Make It a Habit:

• Pair it with daily activities, like waiting for your coffee to brew or sitting in traffic.
• Use a breathing app or timer to guide you.

5. Limit News and Social Media Consumption

Practice: Set boundaries around how much news and social media you consume. Designate specific times to check updates (e.g., 10 minutes in the morning and evening).

I also now set a timer for 15-20 minutes and then I get off. I'm always thankful I do. It never feels like a good use of time to be scrolling for hours on social media.

Why It Helps: Constant exposure to negative news can heighten anxiety and feelings of helplessness.

There are so many reasons be on social media and scrolling on our phones can be bad. To learn more, listen to this episode of the SASC podcast, Scrolling into Anxiety: How Your Phone is Sabotaging Your Peace w/ MJ Murray Vachon.

How to Make It a Habit:

• Turn off notifications and use app blockers if needed.
• Replace scrolling with a calming activity, like reading or journaling.

6. Connect with Nature

Practice: Spend time outdoors, even if it’s just sitting by a window, walking in a park, or tending to plants.

For some, it can be difficult in winter to get outside. For example, right now where I live, we have about a foot or so of snow with at least an inch of ice on top. there is nowhere to walk. This morning, I got on my walking pad and turned on YouTube and did a walking tour of central park in the summer. It automatically cheered me up and I got a walk in.

Use what you can. I also have to go outside and walk my dog in the snow. I've had quite a few faceplants in the pst few weeks walking on the ice-covered snow. At least the landing is soft.

Why It Helps: Nature has a calming effect on the nervous system and helps reduce stress and anxiety.

How to Make It a Habit:

• Schedule a daily “nature break,” even if it’s just 5 minutes outside.
• Combine it with another habit, like taking your lunch outside or walking your dog.

7. Practice Gratitude

Practice: Write down 3 things you’re grateful for each day. They can be big or small (e.g., a sunny day, a kind word from a friend, or a good meal).

One of my favorite practices, because it's so quick and easy and is instantly uplifting is, at the end of the day ask yourself one thing you're grateful for that happened that day. Really feel into it. It can be small like, I'm grateful I got to pretend to walk in Central Park today!

Why It Helps: Gratitude shifts your focus from what’s wrong to what’s right, fostering a sense of peace and positivity.

How to Make It a Habit:

• Keep a gratitude journal by your bed and write in it before sleeping.
• Share your gratitude list with a friend or family member to stay accountable.

8. Create a Bedtime Wind-Down Routine

Practice: Establish a calming evening routine to signal to your body that it’s time to rest. This could include dimming lights, reading, or doing a short meditation. I love to take a bath, read, and even do a quick bedtime yoga practice. This one from Yoga with Adrienne is great, 20-Minute Bedtime Yoga

She has a few others that are shorter if that what you need.

Why It Helps: A consistent wind-down routine improves sleep quality, which is essential for managing stress and anxiety.

How to Make It a Habit:

• Start with just one calming activity, like turning off screens 30 minutes before bed.
• Gradually add more elements to your routine over time.

9. Use Affirmations or Mantras

Practice: Repeat empowering affirmations or mantras throughout the day, such as “I am calm and capable” or “I choose peace over fear.”

Why It Helps: Affirmations rewire your brain to focus on positivity and self-empowerment.

How to Make It a Habit:

• Write affirmations on sticky notes and place them where you’ll see them (e.g., your mirror, desk, or fridge).
• Repeat them during daily activities, like showering or commuting.

10. Connect with Loved Ones

Practice: Spend quality time with friends, family, or pets. Even a quick phone call or text can boost your mood. This is so important. I tend to be a little bit isolated because I live in a rural area and in the winter travel can sometimes be tough. Making plans to leave town and visit friends and family is very helpful. I always have something to look forward to!

Why It Helps: Social connection reduces feelings of isolation and provides emotional support.

How to Make It a Habit:

• Schedule regular check-ins with loved ones, like a weekly call or coffee date.
• Use downtime (e.g., waiting in line) to send a quick message to someone you care about.

Tips for Making These Practices a Habit

Of course, none of these practices work if you don't do them. Be sure to start small with one or two and do the ones that feel good to you and leave the rest behind.

I'll be creating a meditation either this week or next to help you add the breathwork, grounding, and the intention setting.

To make sure you don't miss it, head over to my YouTube Channel, Soul Aligned Self Care, hit subscribe and check out some of the meditations that are already there.

It will be posted here when its released and it will be a powerful practice to add to your day!

Here are some suggestions to build good habits:

1. Start Small: Focus on one or two practices at a time. Once they feel natural, add more.
2. Pair with Existing Habits: Attach new practices to habits you already have (e.g., mindful breathing while brushing your teeth).
3. Set Reminders: Use alarms, sticky notes, or apps to remind yourself to practice.
4. Be Consistent: Aim for consistency, not perfection. Even 5 minutes a day can make a difference.
5. Celebrate Progress: Acknowledge your efforts and celebrate small wins to stay motivated.

By incorporating these practices into your daily life, you’ll build resilience, stay grounded, and feel more empowered to navigate challenging times with strength and peace. Remember, self-care isn’t selfish—it’s essential.

Please join me in the self-care community HERE to uplevel your daily practices and get more support.

Lots of love and support,

Xo, T