Movement and The Pandemic: Find Strength
Is the pandemic making you feel disconnected, overwhelmed, and exhausted? Maybe you have less energy and motivation to complete tasks? When you do not have to be physically present in school or work for example, you might not be driven to “show up” in your body. You may stay in your pajamas all day or procrastinate daily tasks, which could lead to feelings of lethargy, low motivation, and an overall sense of “blah.”
One way to combat these feelings and find energy and purpose for your day is to focus on grounding. Being grounded means feeling strong, stable, and in control of your mind and body. When you are grounded, you are actively aware of the present, and mindful of your thoughts, feelings, and physical sensations. When you pay attention to what is happening within, you are forced to take a break from the world around you, and are better able to manage environmental stressors. Physical movement activities can help you cope with pandemic stress and low motivation, by helping you become present in your body and find strength and energy to keep you moving forward. Give yourself permission to take a breather and try the following exercises.
STRONG MOUNTAIN
To find grounding, stand tall with your legs greater than hip distance apart and bend your knees.
Focus on how your feet are supported by the ground beneath you.
Imagine that you are a strong mountain and that nothing can move you.
Try and shake out your arms and hands to release anxiety while keeping your legs planted.
Imagine that there is a storm and move your torso and upper body from side to side but continue to keep your legs firmly rooted to the ground.
Sweep your arms up to the sky and then bring your palms together in front of your heart
Then say out loud, “I CAN WEATHER THE STORM” “I AM STRONG.”
Notice how your body feels and what you are thinking/feeling.
EXPAND YOUR BUBBLE
While standing or sitting, try making your body as small as possible by folding in your arms and legs and tucking in your head.
Then open your arms, legs, and chest as wide as possible in an expansive motion.
While opening everything up, pay attention to your feet connected with the floor and make sure to have a solid foundation beneath you.
What does it feel like to be curled up vs. outstretched? Notice your inner sensations.
Practice moving quickly and slowly between these extremes and find what is comfortable for your body.
Both of these activities bring awareness to your body and can help you feel grounded and energized. They mirror common themes related to pandemic stress such as being isolated vs. connected to others, weathering emotional storms, and finding hope and stability during uncertain times. Although there are many aspects of the pandemic that are out of our control, it is important to remember that you are in control of your body and can find strength and energy within. Paying attention to these sensations and finding grounding is key to navigating stressors and feeling better.