{"id":1054,"date":"2025-05-20T11:29:53","date_gmt":"2025-05-20T11:29:53","guid":{"rendered":"https:\/\/www.growthspace.bg\/?p=1054"},"modified":"2025-10-03T08:59:55","modified_gmt":"2025-10-03T08:59:55","slug":"puskane-na-kotva-3-stypki","status":"publish","type":"post","link":"https:\/\/www.growthspace.bg\/en\/puskane-na-kotva-3-stypki\/","title":{"rendered":"Dropping Anchor: 3 Steps to Tolerate Difficult Thoughts and Feelings"},"content":{"rendered":"

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\u2019s common to get swept up in our thoughts and feelings, reacting in ways based on our emotions and assumptions that aren\u2019t always helpful. Dropping anchor is an exercise developed by Russ Harris, a trainer and expert in Acceptance and Commitment Therapy (ACT<\/a>), 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.<\/p>\n\n\n\n

Why is this practice called \u201cdropping anchor\u201d?<\/h2>\n\n\n\n

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\u2019t 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.<\/p>\n\n\n\n

How does dropping anchor help you?<\/h2>\n\n\n\n

You can use it to manage difficult thoughts, feelings, emotions, memories, urges, or sensations more effectively; to switch off \u201cautopilot,\u201d ground yourself, and stay stable in challenging situations; to stop rumination and anxiety; to focus your attention on what you\u2019re doing; to develop greater self-control; and as a tool to interrupt impulsive, compulsive, or other problematic behaviors.<\/p>\n\n\n\n

What does dropping anchor involve?<\/h2>\n\n\n\n

1. Notice your thoughts and feelings.<\/h3>\n\n\n\n

It includes everything that arises within you: thoughts, feelings, emotions, memories, sensations, and urges. For example, quietly say to yourself, \u201cI notice anxiety,\u201d or \u201cI notice thoughts that I\u2019m stupid,\u201d or \u201cI notice feelings of anger,\u201d or \u201cI notice worry,\u201d or \u201cI notice bad memories,\u201d or \u201cI notice my mind racing.\u201d<\/p>\n\n\n\n

And while you continue to notice and acknowledge your thoughts and feelings, also\u2026<\/p>\n\n\n\n

2. Connect with your physical body.<\/h3>\n\n\n\n

You can try some or all of the following methods, or find your own ways:
\u2022 Slowly press your feet into the floor;
\u2022 Slowly straighten your back;
\u2022 Slowly press the tips of your fingers together;
\u2022 Slowly stretch your arms or neck, shrug your shoulders;
\u2022 Breathe in and out slowly.<\/p>\n\n\n\n

Note:<\/strong> Don\u2019t try to escape, avoid, or distract yourself from what\u2019s happening in your inner world. The goal is to stay aware of your thoughts and feelings, continue acknowledging their presence\u2026 while also connecting with your body. You broaden your focus:<\/strong> 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\u2026<\/p>\n\n\n\n

3. Engage in what you are doing.<\/h3>\n\n\n\n

Get a sense of where you are and redirect your attention to the activity you\u2019re 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:<\/p>\n\n\n\n

\u2022 Look around the room you\u2019re in and notice 5 things you can see<\/strong>.
\u2022 Notice 3 or 4 things you can hear<\/strong>.
\u2022 Notice what you can smell<\/strong>, taste<\/strong> or feel<\/strong> in your nose and mouth.
\u2022 Focus on what you are doing<\/strong>and give it your full attention<\/strong>.<\/p>\n\n\n\n

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\u20133 minute practice.<\/p>\n\n\n\n

\u041d\u043e \u0438\u043c\u0430\u0439\u0442\u0435 \u043f\u0440\u0435\u0434\u0432\u0438\u0434, \u0447\u0435 \u043c\u043e\u0436\u0435 \u0434\u0430 \u043e\u0442\u0434\u0435\u043b\u0438\u0442\u0435 \u0438 \u0441\u0430\u043c\u043e 30 \u0441\u0435\u043a\u0443\u043d\u0434\u0438 \u2013 \u0432 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442 \u0441 \u043a\u043e\u043b\u043a\u043e \u0432\u0440\u0435\u043c\u0435 \u0440\u0430\u0437\u043f\u043e\u043b\u0430\u0433\u0430\u0442\u0435.<\/p>\n\n\n\n

Note:<\/strong> Please don\u2019t skip the first step of the exercise; it\u2019s 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.<\/p>\n\n\n\n

Practice regularly<\/h2>\n\n\n\n

Also, remember that you can practice these exercises anytime, anywhere, and during any activity.<\/p>\n\n\n\n

It\u2019s 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.<\/p>\n\n\n\n

Over time, you\u2019ll be able to use this technique in more challenging situations, when you\u2019re experiencing more difficult thoughts and feelings.<\/p>\n\n\n\n

If you need guidance and support in managing difficult experiences, check out our products<\/a> and services or contact us<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"

Dropping anchor is a skill that can help you in many situations. We all have moments when our emotions build up and become overwhelming.MoreDropping Anchor: 3 Steps to Tolerate Difficult Thoughts and Feelings<\/span><\/a><\/a><\/p>","protected":false},"author":1,"featured_media":1059,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"sb_editor_width":"","footnotes":""},"categories":[4],"tags":[44,122,85,89],"class_list":["post-1054","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-4","tag-44","tag-122","tag-85","tag-89"],"relative_dates":{"created":"1 year ago","modified":"1 year ago"},"_links":{"self":[{"href":"https:\/\/www.growthspace.bg\/en\/wp-json\/wp\/v2\/posts\/1054","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.growthspace.bg\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.growthspace.bg\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.growthspace.bg\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.growthspace.bg\/en\/wp-json\/wp\/v2\/comments?post=1054"}],"version-history":[{"count":4,"href":"https:\/\/www.growthspace.bg\/en\/wp-json\/wp\/v2\/posts\/1054\/revisions"}],"predecessor-version":[{"id":1272,"href":"https:\/\/www.growthspace.bg\/en\/wp-json\/wp\/v2\/posts\/1054\/revisions\/1272"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.growthspace.bg\/en\/wp-json\/wp\/v2\/media\/1059"}],"wp:attachment":[{"href":"https:\/\/www.growthspace.bg\/en\/wp-json\/wp\/v2\/media?parent=1054"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.growthspace.bg\/en\/wp-json\/wp\/v2\/categories?post=1054"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.growthspace.bg\/en\/wp-json\/wp\/v2\/tags?post=1054"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}