Milo Session #02: Grounding Techniques for Stressful Moments

Stress is a natural part of leadership—but unmanaged, it clouds judgment, damages relationships, and burns you out. Grounding helps you return to the present, access your executive thinking, and feel safe in your body again.

🧠 What is Grounding?

Grounding is the practice of bringing your attention to the here and now. It's especially helpful when:

• You’re overwhelmed or anxious
• You’re caught in spirals of overthinking
• You need to make a calm, clear decision under pressure

🔹 The 5-4-3-2-1 Method

A classic, sensory-based grounding tool

5 things you can see:
Look around you—name five objects, slowly. (e.g., plant, screen, notebook, mug, window)

4 things you can feel:
Notice what your body is touching. (e.g., feet on the ground, shirt on your skin)

3 things you can hear:
Tune in to your environment. (e.g., the hum of lights, your breath, distant voices)

2 things you can smell:
Subtle scents—even neutral air or your hand soap

1 thing you can taste:
A sip of water, coffee, or just the taste inside your mouth

Do this gently. There's no rush.

🧊 Other Grounding Tools

• Hold ice: Feel the intensity. Name the sensation. Let it melt.
• Run water over your hands: Hot or cold. Stay with the experience.
• Grip something stable: Your desk, your chair. Feel grounded—literally.

🌬️ Mindful Breathing with Box Breathing

• Inhale (4 counts)
• Hold (4 counts)
• Exhale (4 counts)
• Hold (4 counts)
• Repeat for 1–2 minutes

Box breathing activates your parasympathetic nervous system—the part that says: you’re safe now.