60 Second Survival: Tools for managing your mind

If you struggle with anxiety or depression, you need tools for survival.

It helps to treat living the way a contractor manages a huge construction project: step by step, day by day, piece by piece.

Life Management is Project Management.

Break it down into small pieces.

I call this 60 Second Survival because that’s all you have to do: Take it one minute at a time.

Tool #1: Grounding

This is easier without shoes on, if you are in an environment where you can be bare- or sock-footed. But if you don’t have that option, it’s okay! Hopefully, you can still spread your toes, even in shoes.

  1. Sit or stand with the soles of your feet flat on the ground.
  2. Focus on the soles of your feet.
  3. Bring your attention to three points on the bottoms of your feet: the ball of the foot on the inside, next to the big toe; the ball of the foot on the outside, next to the little toe; and finally the heel.
  4. Notice how those three points – inside ball, outside ball, heel – make contact with the ground.
  5. Notice how the ground feels making contact with those three points. You don’t have to find any words to describe how it feels, you don’t have to do anything with the feeling. Just notice it.
  6. Now, spread your toes. Make space between them. Then relax your toes.
  7. If you can, flex your feet to lift the toes off the ground. Notice that your weight moves into the heels.
  8. If you can, reverse the movement to lift your heels off the ground, get on your tiptoes for just a few seconds.
  9. Come back to starting position with both feet flat on the ground.
  10. Spread your toes again. Make space. Then relax the toes.
  11. Feel the three points of your feet in contact with the ground: inside ball of the foot, outside ball of the foot, and the heel. Notice how it feels.
  12. Now, gently press those three points of your feet into the ground.
  13. Imagine tree roots growing from those three points on each foot, straight into the earth, going deep.
  14. Close your eyes.
  15. Be “rooted” for 5 seconds.
  16. Open your eyes.

That’s it. You made it through another 60 seconds. Ground yourself whenever you need to.

Leave a comment here or on Facebook if this helps you.

60 Second Survival: Tools for managing your mind

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