Need a Break and Some Calm? This is how to get it.
In our fast-paced world, finding moments to breathe and ground ourselves has become increasingly essential for our mental health. Recently on Hey Tabi we address this vital need, offering a variety of grounding techniques designed to help manage overwhelming emotions and reduce physiological stress responses.
Licensed trauma therapist Tabitha Westbrook recognizes that many people are experiencing particularly difficult times right now - many of her clients have expressed that it feels a bit like a dumpster fire. The constant barrage of troubling news and personal challenges can leave us feeling emotionally overwhelmed. Rather than pushing through these feelings, Tabitha suggests intentionally taking time to slow down and reconnect with our bodies through grounding exercises, techniques she regularly employs in her faith-based advocacy work with trauma survivors.
The episode introduces several evidence-based grounding techniques that can be practiced anywhere, even during challenging days. The first exercise presented is the popular 5-4-3-2-1 technique, which engages all five senses to bring awareness back to the present moment. By methodically naming things you can see, touch, hear, smell, and taste, this exercise effectively interrupts anxiety spirals and returns focus to the immediate environment rather than worrying thoughts.
Visualization exercises form another significant component of the episode. Tabitha guides listeners through creating a personal peaceful place in their mind - a private sanctuary where they can mentally retreat when feeling overwhelmed. She emphasizes the importance of making this place highly detailed and personal, engaging multiple senses to create a vivid mental experience. This technique provides what she calls "intentional unproductivity" - moments of rest that paradoxically make us more productive in the long run by preventing burnout and emotional exhaustion.
Another powerful visualization involves imagining a waterfall of light cascading over the body, washing away tension and creating a protective shield against stress. This technique combines elements of mindfulness with visualization, helping listeners create a sense of safety and peace within their bodies. For those who don't visualize well, Tabitha thoughtfully provides alternatives, suggesting descriptive approaches rather than visual ones.
The episode also introduces the concept of mantras or affirmations. These are simple phrases that can be repeated to center the mind during stressful moments. The suggested mantra "It is okay to have big emotions" addresses the tendency many have to judge or suppress their feelings. By normalizing emotional experiences, this mantra helps listeners practice self-compassion during difficult times.
Perhaps most uniquely, Tabitha incorporates breath prayers, a practice that combines scripture with mindful breathing. Using verses like "You will keep him in perfect peace, whose mind is fixed on you because he trusts in you," she demonstrates how to synchronize breathing with meaningful phrases, creating a meditative experience that combines spiritual connection with physiological calming. She emphasizes flexibility in this practice, encouraging listeners to adapt it to their personal preferences and spiritual needs.
The episode concludes with a comprehensive body scan, a practice that involves systematically bringing attention to each part of the body from head to toe. This technique helps identify areas of tension while promoting overall bodily awareness and relaxation. Throughout all exercises, Tabitha maintains an invitational approach, emphasizing that listeners should only practice what feels helpful and comfortable for them.
This episode serves as a practical toolkit for managing difficult emotions and stressful periods. By providing multiple approaches to grounding, it acknowledges that different techniques work for different people. The overarching message is clear: taking time for rest and emotional regulation isn't self-indulgent—it's essential for wellbeing and functioning. As Tabitha reminds listeners, "Practice makes proficient," encouraging a gentle, non-judgmental approach to incorporating these practices into daily life.
Watch and follow along with each exercise.
