44 | YOUR CIPP
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Working in the world of pay can be incredibly busy, so take a moment for yourself. Enjoy our resident columnist’s latest thoughts, and unwind with this issue’s puzzle.
My top five grounding techniques for stressful moments Stress rarely announces itself. It shows up quietly in our shallow breathing, tight shoulders and a reactive mind. This is when we need grounding the most. It isn’t about making stress disappear, it’s about helping our body feel safe enough to steady itself again. Below are five grounding techniques I regularly practice, especially during high- pressure moments at work.
Crossword
1. Taking a 5-4-3-2-1 mental picture When overwhelm hits, I stop and take a mental picture of my
surroundings – five things I can see around me, four I can feel, three I can hear, two I can smell and one I can taste. This gentle act pulls me out of my head and brings me back into the present moment. 2. Creating glimmers Glimmers are moments of brightness I call upon when things get heavy – my own Patronus Charm (Harry Potter fans will get the reference)! A warm cup of tea, a kind message or a task completed well. These glimmers help the nervous system shift from survival mode to safety. 3. Presence to the task in front of you Stress often comes from trying to hold too much at once. Instead, I bring my full attention to just one task. One email. One calculation. One conversation. This much-needed presence turns chaos into clarity and helps quieten the background noise of urgency. 4. The power of box breathing When my mind is reactive, I often return to box breathing. It helps restore balance almost instantly. Inhale for four seconds, hold for four, exhale for four, hold for four and repeat. The steady rhythm signals safety to the nervous system and calms the body. 5. Mindful arrival How we start our day sets the tone for everything that follows. Instead of arriving rushed, I pause before I begin. Close your eyes, just for a minute, and set an intention. When you arrive with awareness, you move through the day with purpose, not pressure. Grounding is a practice and through these small moments of presence we move from survival to steadiness – one breath, one pause and one moment at a time.
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AJ Jain MCIPP, Payroll and Pensions Supervisor, Cambridge City Council
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