• Aya

Tips during self-quarantine/Coronavirus pandemic #1

Updated: Apr 17

I’ve been hearing from many people that they have built anxiety, stress, and/or apathy.


Let me share some tips that I learned from coaching school, friends, yoga classes, and other sources.



#1: CENTERING/GROUNDING


What is “Centering/Grounding”?


Centering (Grounding) is a technique to practice “be present” which means you focus on “Here” and “Now”. So that you can feel stable and calm. When people feel stressed, their bodies experience physical reactions such as “tense muscles”, “rapid breathing”, and/or “rapid heart beating”.


When your body experiences those reactions, your brain is working to prepare for an emergency. So that the body can be ready to fight or flight situation.


As you can imagine, this state of emergency is useful when there is an emergency, but if you stay in the state for a long time, your body and brain get tired. If you maintain the status for days and weeks, it is easy to feel fatigued.


Therefore, by using a Centering technique when you can during the day helps to release your muscle and brain from the tense condition.


How to do “Centering/Grounding”?


  1. Sit down or lay down if you can (if not, stand still with both feet firmly grounded) and close your eyes

  2. Exhale all the air out

  3. Inhale slowly. Count 1-10 to inhale

  4. Exhale slowly. Count 1-10 to exhale

  5. Continue inhaling and exhaling for 10 times

  6. Focus on one thing. It could be an image, words, a part of your body, etc while keep breathing deeply

  7. If any thoughts or ideas come into your mind to distract your focus, try to bring your focus back to your image, words, or part of your body


It takes 30 seconds to 1 minute. If you are in the middle of something, just deep breathing can be helpful.


Please try to do anytime during the day.



#quarantine #lockdown #stressmanagement #centering #mindfullness #coaching #interculturalcandc

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