Week 11: How I Stay Grounded in Stressful Situations

Keeping My Sanity: How I Stay Grounded in Stressful Situations

Let’s be real—stressful situations are inevitable. Whether it’s an overflowing inbox (this absolutely stresses me out!), a family gathering that feels like a reality TV drama, or the unexpected horror of realizing you’re out of coffee, life has a way of testing our patience. But after nearly two decades on this wild ride of codependency recovery, I’ve picked up some solid (and slightly ridiculous) techniques to keep myself grounded when chaos comes knocking. Here’s how I do it, in all my imperfect, sometimes-sassy glory.

1. Deep Breathing (Or as I call it, Avoiding a Meltdown)

I used to roll my eyes when people told me to “just breathe,” but turns out, they were onto something. This is now my “go-to” technique and one I often say to my children. Deep breathing can trick your body into thinking everything is fine—even when your brain is screaming otherwise. One technique you can try is box breathing: inhale for four, hold for four, exhale for four, hold for four. Bonus points if you close my eyes and pretend you’re somewhere peaceful, like a spa, instead of the middle of an emotional tornado.

2. Talking Myself Off the Ledge (With Humor)

Sometimes, my inner dialogue sounds like a disaster movie narrator: “And this is where it all falls apart.” That’s when I channel my inner stand-up comedian and flip the script.

Instead of, “This is a disaster,” I say, “Well, this is a plot twist I didn’t see coming.”
Instead of, “I can’t do this,” I say, “Watch me do this… after a snack.”

Humor takes the edge off and reminds me that most situations aren’t as life-or-death as my anxiety wants me to believe.

3. Stepping Away Before I Say Something Regrettable

Look, I have a history of people-pleasing, but that doesn’t mean I don’t get irritated or sometimes, down-right angry. When I feel my temperature rising, I excuse myself. Sometimes, that means taking a literal walk outside. Other times, it’s a quick bathroom escape where I stare in the mirror and give myself a pep talk like a football coach. Either way, pausing before I react saves me from saying things I’ll have to apologize for later. Have I had to apologize? Yep.

4. Reminding Myself: ‘Not My Circus, Not My Monkeys’

Ah, the golden mantra of staying in my own lane. I love this saying! As a recovering fixer, I used to think it was my job to keep everyone happy and solve all their problems. Newsflash: It’s not. If the stress isn’t mine to carry, I remind myself (sometimes out loud, sometimes muttered under my breath) that I don’t have to pick it up.

5. Self-Care, Even in Tiny Doses

Stress makes me forget to take care of myself. But I’ve learned that even five minutes of self-care can work wonders. That might mean blasting my favorite 80s throwback song, stepping outside for fresh air, or just stretching like a cat who has zero responsibilities. These little acts remind me that I matter, even in the middle of chaos.

 6. The 5-4-3-2-1 Grounding Trick

When my mind starts spinning like a hamster on an energy drink, I’m trying this new (to me) simple exercise:

• 5 things I can see (usually my cluttered desk and at least one abandoned coffee cup)
• 4 things I can touch (like the soft blanket I may or may not be hiding under)
• 3 things I can hear (most likely my dog sighing dramatically at me)
• 2 things I can smell (coffee and whatever candle I panic-lit for ambiance)
• 1 thing I can taste (probably chocolate, because, priorities)

This helps bring me back to the present moment instead of mentally drafting an escape plan to a tropical island.

Final Thoughts: Progress, Not Perfection

Staying grounded isn’t about being Zen 24/7. (If it were, I’d have failed miserably by now.) It’s about having tools that help bring me back to center when life throws curveballs. Some days, I handle stress like a wise guru. Other days, I handle it like a raccoon who just got caught in the trash. And that’s okay.

If you’re looking for more lessons, laughs, and real talk on navigating recovery and life, hop over to my blog at JourneyOnStrong.com. We’re all just figuring this out as we go, and trust me, you’re not alone in the struggle.

Now, if you’ll excuse me, I need to go find that abandoned coffee cup.

• Week 11 – Blogging Challenge for Codependency Recovery:
  • Identifying My Needs and Desires: Write about what you need emotionally and physically.
• Week 11– Blogging Challenge for Advanced Codependency Recovery:
  • How I Stay Grounded in Stressful Situations: Write about techniques that help you stay calm and centered.

#CodependencyChallenge2025