As full spectrum doulas we work with many people at different points in their perinatal journey. This includes supporting folks through their fertility journey - this includes anything from attending appointments with our clients, providing information, as well as providing a listening year when needed. We love to equip our clients with coping strategies for all (if not most) situations - whether we are there or not.
For those times when we may not be there, here are 5 grounding practices you can do on your own:
1) Drink a warm beverage
Hear us out - we live in Canada and about now (mid-February) we are only drinking warm beverages - tea, coffee, hot chocolate, warm smoothies, hot broth, etc. It just makes us happy and we think you may enjoy it too. It's cosy and hygge. It makes us focus on the present and warms up from the inside out.
2) Count your breaths
Give it a try - try counting 100 or 150 breaths. It doesn't matter if you think about other things - go back to one and remember it's not a race or a test. Pay attention to your breaths as you count them and as you reach close to 100 or 150 you may notice your breath pattern changing and your nervous system calming.
3) Dance* for 5 minutes
Set your timer and (without music) dance - hard. It releases tension from both your body and your mind. (Meredith Grey does it)
*If dancing just isn't for you, job quickly on the spot or air punch forward and sideways #accessible
4) Get outside for an hour or two
We know it's cold outside but you could bundle up! Take a walk in a park, on a trail, on a busy street - whatever works for you (but watch our for that ice!). The change of scenery, air, and pace might get you thinking about other things - or about nothing at all. Consider it your pause and recharge.
5) Call/meet a friend
We are social creature - even those of us who are introverted benefit from people around other people. Be mindful of when it's time to leave the social interaction for self-care.
We hope you gives these practices a try and see what works for you!
The Spectrum Team