Embracing Change & Staying Present

With so much change happening around us, it’s no wonder many of us feel stressed and anxious. Things are moving and evolving rapidly, and this pace doesn't seem to be slowing down anytime soon. Whether it's due to advancements in technology or a deeper connection to spirituality, this fast-paced world might be our new normal. But there’s good news: we can manage it by staying as present as possible.

There’s a saying that has always stuck with me: Depression stems from focusing too much on the past, while anxiety arises from worrying about the future. All we truly have is the present moment, and that’s where our attention should be. If our thoughts, beliefs, and actions create our reality, it makes sense to focus on the here and now with contentment, gratitude, and fulfillment.

But how do we stay present when the world feels like it’s moving at lightning speed? It can be challenging, but it’s absolutely possible. Let me share with you seven powerful practices to help you remain grounded in the present moment.

Listen to the podcast version of this post here: 

Gratitude Practice: Creating a Gratitude Jar

Gratitude is a simple yet transformative practice. One of my favorite ways to stay grounded in gratitude is by creating a gratitude jar.

How to Do It:

• Take any jar and place it somewhere in your home where you’ll see it daily.
• Each day, write down one thing you're grateful for on a small piece of paper.
• Drop the paper into the jar.
• At the end of the month, take some time to read all the notes.

This simple act keeps you focused on the positive and helps you stay present. It’s a reminder to appreciate the small things, even amid change.

Mindfulness & Meditation

Meditation is one of the most effective ways to stay grounded in the present moment. If you’re new to meditation, it may seem intimidating, but it doesn’t have to be complicated.

How to Do It:

• Start with a short guided meditation (3-10 minutes is enough).
• You can use an app, video, or audio guide.
• The goal is to bring yourself back into your body and reconnect with the present.

This practice not only calms the mind but helps reduce anxiety and brings clarity.

Speak Your Thoughts Out Loud

Speaking your thoughts out loud is another powerful tool to ground yourself. When we use our voice, we naturally become more present, and acknowledging our feelings helps alleviate stress and anxiety.

How to Do It:

• Talk out loud to yourself about what you're feeling.
• It might feel strange, but vocalizing your thoughts can be incredibly healing.
• Think of it as having a heart-to-heart conversation with yourself.

It’s a great way to process emotions and bring calm back into your day.

Body Scan: Checking in With Your Body

Our bodies store stress and tension, so it’s important to check in daily. A simple body scan can help you identify where stress is held and give you the chance to release it.

How to Do It:

• Start by mentally scanning your body from head to toe.
• Identify any areas of tension or discomfort.
• Take action to relieve that tension—whether through stretching, yoga, or even booking a massage.

Releasing physical tension can make a huge difference in calming the mind and reducing stress.

The Power of Breathwork

Controlling your breath can dramatically reduce stress and anxiety. Breathing techniques can help you get grounded, calm your nervous system, and bring you back into the present.

How to Do It:

• Focus on taking slow, deep breaths.
• Inhale deeply through your nose, hold briefly, and exhale slowly through your mouth.
• This will help shift your body from fight-or-flight mode back to a state of rest and relaxation.

Breathwork is one of the quickest ways to calm down and be present.

Connecting With Nature

Nature has an incredible ability to calm and ground us. Just a short walk outside can lower your stress levels and bring peace to your mind.

How to Do It:

• Step outside for a 5-10 minute walk, even if it’s just around your neighborhood.
• If it’s a sunny day, let the warmth of the sun touch your skin.
• Listen to the sounds of nature—the birds, the wind, the trees swaying.

Even in colder seasons, being around nature (or near water) has calming effects. If you’re feeling overwhelmed, try stepping outside for a few minutes and feel the difference.

Unplugging From Screens

When stress and anxiety hit, it’s often helpful to unplug from all screens. Our phones, computers, and TVs bring in constant stimulation, which can make anxiety worse.

How to Do It:

• Turn off your phone, computer, and TV for a while.
• Mute notifications, stop checking emails, and turn down the background noise.
• If you need a moment of total peace, close your eyes and take a few deep breaths.

Think of it as turning down the volume of life, allowing yourself a moment of calm and quiet.

Building Your Stress-Relief Toolbox

So there you have it—seven powerful ways to ground yourself, stay present, and reduce stress and anxiety during times of change. You can try one or combine several for a more powerful effect. Remember, these practices are tools in your self-care toolbox. You don’t have to use them every day, but keep them on hand for when you need them.

In this ever-changing world, learning to stay present can greatly improve your mental well-being. If you're looking for accountability in your self-care or want to take it to the next level, join me in the Soul Aligned Self-Care Circle. This month, we're focusing on resetting our minds and tackling limiting beliefs. You can try it out with a 10-day free trial—come join us!

Join the Soul Aligned Self-Care Circle Here

Xo, T