In today’s fast-paced world, stress and anxiety can feel like uninvited companions. When life throws challenges your way, it can be easy to feel overwhelmed or untethered. That’s where the “dropping anchor” technique comes in – a powerful yet simple mindfulness and grounding exercise designed to help you regain stability and come back into the here-and-now.
What Is Dropping Anchor?
The dropping anchor technique is rooted in Acceptance and Commitment Therapy (ACT), a therapeutic approach that emphasizes mindfulness and values-driven action. It was made popular by Dr Russ Harris, who brought together various existing mindfulness and grounding exercises. The metaphor of “dropping anchor” reflects the idea of staying grounded even when emotional storms are raging. Just as an anchor helps a boat remain steady amidst waves, this technique helps you stay centered during stressful or overwhelming situations.
The process involves three key steps: Acknowledge, Come back, and Expand (A-C-E). They shift our attention from inside our minds, into our bodies and finally into our surroundings. Let’s explore each step in detail.
Step 1: Acknowledge
The first step is to acknowledge your thoughts, feelings, and sensations. Instead of fighting or avoiding them, take a moment to notice what’s happening inside you. For example, you might say to yourself:
- “I notice that I’m feeling anxious.”
- “I’m aware of the tension in my body and the racing thoughts in my mind.”
The goal here is to observe your internal experience without judgment. Simply name and acknowledge what you’re feeling. This also allows you to take a step back from your internal experience, see it more objectively, and gives you the option to respond in a novel way, rather than simply reacting on autopilot without thinking.
Step 2: Come back
Once you’ve acknowledged your internal experience, the next step is to ground yourself in the present moment. This involves coming back into your physical body to connect with the here and now. Here are some grounding actions you can try:
- Plant your feet on the ground. Notice the sensation of your feet pressing against the floor.
- Stretch. Lengthen your back, and gently draw circles with your nose, first in one direction and then in the other.
- Take slow, deep breaths. Focus on the rhythm of your inhalation and exhalation. Notice the expansion as you breathe in and the relaxation as you breathe out. Notice the cooling as you inhale, and the warmth as you exhale.
Grounding places you in your physical environment, which can serve as an anchor during life’s storms.
Step 3: Expand
The final step is to expand your awareness to the world around you. Shift your attention to your surroundings and notice the details. This might include:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
By engaging with your environment, you can regain focus, even amidst emotional turmoil.
Why Does It Work?
The dropping anchor technique works because it’s grounded in mindfulness and acceptance. By acknowledging your emotions instead of trying to push them away or control them, you reduce their power over you.
When to Use the Dropping Anchor Technique
This technique is versatile and can be used in a variety of situations, including:
- During moments of acute stress or anxiety.
- When you feel overwhelmed by negative thoughts or emotions.
- Before tackling a challenging task or decision.
With practice, dropping anchor can become something that you automatically use when necessary. You can run through all of the steps in under a minute, or take longer on each step and really savour the process. As with all grounding and relaxation techniques, it is important to practice it initially at times when you are not stressed, so that your brain does not learn to associate the technique with being stressed and anxious!
Final Thoughts
The dropping anchor technique is a reminder that, even in the midst of chaos, you have tools to stay grounded. By acknowledging your emotions, grounding yourself in the present, and engaging with your surroundings, you can weather life’s storms with greater resilience and clarity and have more choice about how you respond.
Practice this technique so that you can give it a try the next time you’re feeling overwhelmed, and see how it can help you stay steady in the face of life’s challenges. Remember, you don’t have to try to control the storm – you just need to anchor yourself through it.
