written by Rebecca-Sophia Strong
Life can sometimes bring stress, anxiety, and emotional challenges. High expectations, personal dynamics, and the demands of daily life can leave you feeling overwhelmed. Instead of letting the chaos take over, try a simple technique called Stop, Drop, and Roll to help you stay grounded and nurture yourself during these moments.
Step 1: Stop
The first step is to pause and assess how you're feeling. Stressful situations can stir a whirlwind of emotions—overwhelm, frustration, or exhaustion. Recognizing when your nervous system is becoming activated is key. Take a moment to stop, step back, and acknowledge your emotions without judgment.
Try this: Take a deep breath. Inhale through your nose for four counts, hold for four, and exhale for four. This activates your parasympathetic nervous system, calming your body and mind.
Step 2: Drop
Next, drop into the present moment by grounding yourself. Focus on your body—feel your feet on the floor or place your hand on your heart to connect with yourself. Breathing deeply into your belly or concentrating on physical sensations can bring you back to the here and now, away from racing thoughts or external stressors.
When practicing this step, you’re also addressing anxiety directly. Anxiety therapy often emphasizes grounding because it shifts your focus from worrying about the future or ruminating on the past to the clarity of the present moment.
Step 3: Roll
Finally, roll with the situation in a way that nurtures you and those around you. Ask yourself: What do I need right now? Perhaps it’s stepping outside for fresh air, having a cup of tea, or taking a quiet moment to yourself.
You can also consider small ways to nurture others. A warm smile, a kind word, or a mindful tone can diffuse tension and create a more peaceful atmosphere. By addressing your needs first, you’re better equipped to offer patience and grace to those around you.
Managing Stress and Anxiety
Between managing personal responsibilities and meeting expectations, it’s normal to feel reactive or on edge. This is why techniques like Stop, Drop, and Roll are so powerful—they help you step out of fight-or-flight mode and into a calmer, more intentional state.
Acknowledging your feelings without judgment is key. Anxiety therapy often incorporates grounding and mindfulness practices, as they help you shift out of a reactive state and into thoughtful responses.
Staying Grounded Every Day
Focus on what truly matters: meaningful connections, self-care, and showing compassion for yourself and others. With Stop, Drop, and Roll, you’ll have the tools to navigate stress and anxiety while staying present in the moment.
Give yourself permission to pause, ground yourself, and respond with kindness—both to yourself and those around you. These small acts of care can create a calmer, more fulfilling experience.
I’d love to hear how this practice works for you!
If you want to learn more about Anxiety Therapy, click here.