These days, there have been so many examples of how quickly the ground beneath us can shift, leaving us feeling ungrounded and off-center. Whether it’s global events, workplace uncertainty, or the daily stresses of balancing responsibilities, disruption often pulls us away from our center.

When chaos is swirling, our nervous system reacts first. We enter fight, flight, or freeze. These are normal and protective human survival patterns that can also make it difficult to connect, lead, or even think clearly. Higher-level problem-solving and collaboration simply don’t occur when our bodies are in stress mode.

In these moments, the invitation is not to push harder, but to pause. 

To return to practices that calm the body and reorient the mind.

Grounding Practices for Disruptive Times

Here are a few simple tools you can use to bring yourself—and your team—back to center:

• Box Breathing (4x4): Inhale for four counts, hold for four, exhale for four, hold for four. Repeat until you feel your heart rate slow.
• Long Exhales: Extend your outbreath longer than your inbreath. This signals safety to the nervous system.
• Sensory Grounding: Name five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste.
• Gratitude Pause: Write down one thing you’re grateful for, no matter how small. Gratitude gently shifts perspective.
• Physical Anchors: Feel your feet on the floor, press your hands together, or place a hand over your heart to remind yourself: I am here, I am safe.

These may sound simple—even obvious—but practiced consistently, they become powerful bridges from chaos back to clarity.

Why This Matters for Teams

Leaders often tell me they want their teams to “get back on track” during challenging times. But productivity isn’t the first step—regulation is. Teams that normalize grounding practices build resilience, trust, and a shared ability to respond with intention rather than react from fear.

When we return to center individually, we make space for connection and collaboration collectively.

🌿 A Resource for You

To support you, we’ve created guided videos with step-by-step practices that you can watch on your desk or share with your team.

👉 Visit this link to explore guided videos

Reflection

• What practices help you find your center when disruption is high?
• How could you bring even one of these into your daily rhythm—or into your team’s next meeting?

Staying centered in volatile times isn’t about ignoring the chaos. It’s about creating the conditions to meet it with steadiness, clarity, and even compassion.

Do you have a work-related issue that would benefit from focused support? 

Book a complimentary, no obligation, 15-minute laser coaching session with Stephanie Freeth to explore a current pain point. Can be scheduled on Zoom, Google Meet, or by phone.

This is just for newsletter subscribers! Schedule your 15-minute call with Stephanie here.