Dropping anchor is a skill that can help you in many situations. We all have moments when our emotions build up and become very intense. In these moments, it’s common to get swept up in our thoughts and feelings, reacting in ways based on our emotions and assumptions that aren’t always helpful. Dropping anchor is an exercise developed by Russ Harris, a trainer and expert in Acceptance and Commitment Therapy (ACT), designed to create a safe space when we feel overwhelmed. It helps us slow down and connect with the present moment, putting us in a better position to choose how to respond.
Why is this practice called “dropping anchor”?
Imagine a boat at sea during a strong storm. The anchor keeps it steady until the storm passes, after which it can set sail again and continue its journey. The anchor doesn’t stop the storm, but it reduces the damage and prevents the boat from drifting off course into unwanted or unplanned areas. Dropping anchor is a way to stay grounded when experiencing intense emotions, thoughts, or memories. It helps you pause and direct your attention to your body and the world around you, allowing you to begin detaching from intense experiences and decide how you want to respond.
How does dropping anchor help you?
You can use it to manage difficult thoughts, feelings, emotions, memories, urges, or sensations more effectively; to switch off “autopilot,” ground yourself, and stay stable in challenging situations; to stop rumination and anxiety; to focus your attention on what you’re doing; to develop greater self-control; and as a tool to interrupt impulsive, compulsive, or other problematic behaviors.
What does dropping anchor involve?
1. Notice your thoughts and feelings.
It includes everything that arises within you: thoughts, feelings, emotions, memories, sensations, and urges. For example, quietly say to yourself, “I notice anxiety,” or “I notice thoughts that I’m stupid,” or “I notice feelings of anger,” or “I notice worry,” or “I notice bad memories,” or “I notice my mind racing.”
And while you continue to notice and acknowledge your thoughts and feelings, also…
2. Connect with your physical body.
You can try some or all of the following methods, or find your own ways:
• Slowly press your feet into the floor;
• Slowly straighten your back;
• Slowly press the tips of your fingers together;
• Slowly stretch your arms or neck, shrug your shoulders;
• Breathe in and out slowly.
Note: Don’t try to escape, avoid, or distract yourself from what’s happening in your inner world. The goal is to stay aware of your thoughts and feelings, continue acknowledging their presence… while also connecting with your body. You broaden your focus: acknowledge our thoughts and feelings, as well as your body, while actively moving it. And as you acknowledge your thoughts and feelings and connect with your body, also…
3. Engage in what you are doing.
Get a sense of where you are and redirect your attention to the activity you’re engaged in. Find your own way to do this. You can try some or all of the following suggestions, or come up with your own methods:
• Look around the room you’re in and notice 5 things you can see.
• Notice 3 or 4 things you can hear.
• Notice what you can smell, taste or feel in your nose and mouth.
• Focus on what you are doingand give it your full attention.
Finish the exercise by giving your full attention to the task or activity. Ideally, perform the three steps slowly 3 or 4 times to turn it into a 2–3 minute practice.
Но имайте предвид, че може да отделите и само 30 секунди – в зависимост с колко време разполагате.
Note: Please don’t skip the first step of the exercise; it’s very important to continue noticing the thoughts and feelings that are present, especially if they are difficult or uncomfortable. If you skip the first step, the exercise will turn into a distraction technique.
Practice regularly
Also, remember that you can practice these exercises anytime, anywhere, and during any activity.
It’s also a good idea to practice them often in less challenging situations, when your thoughts and feelings are less intense, so you can build this new skill.
Over time, you’ll be able to use this technique in more challenging situations, when you’re experiencing more difficult thoughts and feelings.
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