Hard week? Here's the fix!

Some weeks take more from us than others. They demand more mental energy, more patience, and more resilience. This past week, for me, was one of those. Between deadlines, unexpected challenges, and the ever-present balancing act of professional and personal life, I found myself drained. While I made it through, keeping a level head and detaching at the end of each workday, I recognised by Friday evening that I needed more than just a good night’s sleep—I needed to actively ground myself.

Stress, when prolonged, can have tangible effects on both the body and mind. Studies show that chronic stress activates the hypothalamic-pituitary-adrenal (HPA) axis, leading to increased cortisol levels, which, over time, contribute to fatigue, anxiety, and even physical symptoms like headaches and muscle tension (McEwen, 1998). When we move from one demanding week to another without proper recovery, we risk burnout, decreased cognitive function, and emotional exhaustion (Maslach & Leiter, 2016).

Grounding is a method of bringing ourselves back into the present moment, reducing stress by reconnecting with our physical and emotional selves. Grounding techniques have been widely studied in psychology and mindfulness research, with evidence suggesting that they can lower cortisol levels, improve mood, and enhance overall well-being (Vohs & Baumeister, 2017).

Knowing I needed to reset this weekend, I leaned into a few key grounding techniques backed by both research and personal experience. Here are a few that may help if you’ve had an equally challenging week:

1. Engage in Sensory-Based Grounding Techniques | One of the most effective ways to re-center is through sensory engagement. The "5-4-3-2-1" technique, for example, helps bring awareness to the present by identifying:

• Five things you can see

• Four things you can touch

• Three things you can hear

• Two things you can smell

• One thing you can taste

This method is supported by research on mindfulness-based stress reduction (MBSR), which has been found to decrease stress and anxiety while improving emotional regulation (Kabat-Zinn, 1990).

2. Prioritise Restorative Activities | Instead of pushing through the weekend with more tasks, I chose to slow down. Activities like reading, journaling, and taking a long walk in nature can have profound effects on mental well-being. Nature exposure, in particular, has been shown to reduce cortisol levels and improve mood (Berman, Jonides, & Kaplan, 2008).

3. Movement and Breath-work | Exercise, even in gentle forms like yoga or stretching, is an excellent way to release built-up tension. Studies show that movement helps regulate the autonomic nervous system, reducing symptoms of stress and promoting relaxation (Ratey & Loehr, 2011). I personally find deep breathing techniques, such as box breathing (inhaling for four seconds, holding for four, exhaling for four, and holding for four), incredibly helpful for calming my nervous system.

4. Unplugging from Screens | Digital overload can increase and worsen stress rather than relieve it. Research suggests that excessive screen time, especially social media use, is linked to increased anxiety and sleep disturbances (Twenge et al., 2018). I made a conscious effort to step away from my phone and laptop, allowing my mind to reset without the constant influx of information.

5. Nourishing the Body with Intentional Choices | Eating well plays a crucial role in how we recover from stress. Nutritional psychiatry studies highlight the link between diet and mental health, emphasising the importance of whole foods, hydration, and mindful eating (Jacka et al., 2010). I focused on preparing meals rich in omega-3s, antioxidants, and proteins to support my energy levels and mental clarity.

Recognising that you need to ground yourself after a difficult week is not a luxury—it’s a necessity. It’s easy to dismiss self-care when there are always more things to do, but recovery is what allows us to show up as our best selves. This weekend, I gave myself permission to slow down, and I encourage you to do the same when you need it.

A difficult week does not have to become a difficult month or year. By prioritising grounding techniques and intentional self-care, we create the conditions for long-term resilience and well-being. If this week took more from you than usual, consider how you can give yourself the space to recover—your mind and body will thank you for it.

‘Till next time…