Life can often feel like sailing through stormy seas, with stress and overwhelming emotions threatening to capsize our sense of stability. Whether it's anxiety, anger, or sadness, these intense feelings can pull us away from the present moment and make it difficult to function effectively. That's where the "Dropping Anchor" exercise comes in. Vastly used and loved by ACT therapists (myself included), this mindfulness technique helps you stay grounded, no matter how rough the waters get.
The idea behind "Dropping Anchor" is rooted in Acceptance and Commitment Therapy (ACT). If you have never hear of ACT before, this is a cousin approach of Cognitive Behavioral Therapy (CBT), with a greater focus on topics like mindfulness and a value-driven life. ACT encourages us to accept what is out of our control and commit to action that improves and enriches our lives.
The dropping anchor exercise creates the foundation of all ACT interventions and specifically focuses on grounding ourselves in the present, which helps in creating distance from difficult thoughts and emotions. It's a practical tool you can use anytime you need to regain your footing and find a moment of calm.
When to Use the Dropping Anchor Exercise
The purpose of the 'Dropping Anchor' exercise is to help you ground yourself in the present moment, especially during times of emotional turbulence or overwhelming thoughts. Much like how an anchor stabilizes a ship in rough waters, this exercise aims to stabilize you when you're feeling stressed, anxious, or caught up in difficult emotions.
By taking control of your body through mindful movements and engaging with your surroundings, you can create a sense of stability and calm. This process helps you 'defuse' from your thoughts and emotions, which means gaining some distance and perspective on them. Instead of being swept away by these thoughts and feelings, you can observe them without being overwhelmed.
Ultimately, 'Dropping Anchor' is about finding a way to be present, grounded, and in control, no matter what is happening around you or inside your mind. It’s a practical tool you can use anytime to bring yourself back to the here and now, allowing you to respond to situations more effectively and with greater clarity.
How to Do the Dropping Anchor Exercise
Before we dive in, let’s set the scene.
Find a quiet place where you won’t be disturbed for about 10 minutes. You can do this exercise either sitting or standing, as long as you’re comfortable and can place your feet firmly on the ground.
Step 1: Connect with your emotions & thoughts
First, let's take a moment to acknowledge what you're experiencing right now.
Notice any thoughts, feelings, or sensations that are present. You don't need to change anything or make anything go away. Just notice what's here, like a curious observer. Take about a minute to silently observe what's happening inside and around you.
Step 2: Connect with your body
Now, let's connect with your body. You can either just stretch all parts of your body in any way you like, or you can follow along the next steps below. The goal here is for you to get a sense of your body. You are not only your emotion and / or your thought: You are also your body. Feel it, connect with it!
Start by pressing your feet firmly into the ground. Feel the floor beneath you, providing support. If you're standing, feel the distribution of your weight between both feet. If you're sitting, feel the contact between your body and the chair."
Move your attention to your legs. Notice any sensations there. You might feel tension, relaxation, warmth, or coolness. Just observe without judgment.
Next, bring your attention to your torso. Notice your posture. Is your back straight? Are your shoulders relaxed? Take a deep breath in, and as you exhale, let your shoulders drop a little.
Now, let's incorporate some gentle stretching. Raise your arms above your head and stretch towards the sky. Feel the stretch in your sides and back. Hold for a moment and then slowly lower your arms. Stretch now your arms by extending them out in front of you and gently pulling one arm across your chest with the other hand. Hold for a few seconds and then switch arms.
Step 3: Engage with the World Around You
Now that we're more connected with our bodies, let's engage with the world around us. Take a look around. Notice five things you can see. It could be anything in your environment – the colors, shapes, and objects around you.
Next, listen for three things you can hear. These could be sounds close by or far away. Try to notice these sounds without labeling them, just as pure sound.
Now, find one thing you can touch. It could be the texture of your clothing, the chair you're sitting on, or something else within reach. Notice the sensation of touch.
Take one last deep breath in... and out.
You've just completed the 'Dropping Anchor' exercise!
Notice:
How do you feel now compared to when we started?
When we focused on connecting with your body and did the stretching, did you notice any changes in your thoughts or emotions?
As you engaged with your surroundings by noticing what you could see, hear, and touch, what did you observe happening with your thoughts and emotions?
How might you use the "Dropping Anchor" exercise in the future when you feel overwhelmed or stressed?
Remember, you can use this practice anytime you need to anchor yourself and find stability in the present moment.
The "Dropping Anchor" exercise is a powerful tool to help you regain control and find calm in the midst of emotional storms. By grounding yourself in the present moment and taking control of your movements, you can defuse from overwhelming thoughts and feelings and approach situations with greater clarity and stability.
While this exercise is a great start, working with a professional can enhance its benefits. A therapist or psychological counsellor can guide you through these practices, tailoring them to your unique needs and helping you integrate them into your daily life. This practice can also be very beneficial if integrated in a set of techniques aiming to improve your psychological flexibility.
Remember, seeking support is a sign of strength, not weakness.
Feel free to reach out to me for any question or comment you might have and take advantage of the 15 min consultation I offer!
I wish you a wonderful and grounded day,
Francesca Valentini
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Additional Reading and Resources
Books:
- The Happiness Trap by Russ Harris
2. Articles:
- Understanding Acceptance and Commitment Therapy (ACT) https://www.psychologytoday.com/us/therapy-types/acceptance-and-commitment-therapy
- Mindfulness Practices for Everyday Life https://www.mindful.org/mindfulness-how-to-do-it/
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