How to Ground Yourself During Big Life Changes

When everything around you is shifting, your nervous system may be working overtime. One of the best ways to support yourself during a life transition is by finding small, daily practices that bring you back to center.

Here are a few grounding rituals that can help:

• Start Your Morning With Intention: Before checking your phone, take a few deep breaths, stretch, and ask yourself: "What do I need most today?" Writing down a simple intention—like patience, courage, or rest—can help you stay focused and supported.

• Create Predictable Routines: Change can feel destabilizing. Even if the big things feel chaotic, small routines—like a morning cup of tea, a lunchtime walk, or evening journaling—can provide emotional steadiness.

• Use Your Senses: Sensory grounding helps reconnect you to the present moment. Try:

  • Holding a warm mug in your hands

  • Running your fingers through textured fabric

  • Listening to calming music or nature sounds

  • Eating slowly and mindfully, noticing each bite

• Practice Breathwork or Body Scans: Simple breath techniques like box breathing or 5-5-5 breathing can calm your body. A guided body scan can help you release tension you didn’t even realize you were holding.

• Stay Connected: Transitions can make us isolate. Reach out to someone—a friend, family member, or therapist. Even a brief check-in can remind you that you’re not alone.

You don’t have to do all of this perfectly. Start small. Choose one or two things that resonate and build from there. Grounding yourself helps create a sense of safety when life feels uncertain.