When feelings hit like a wave, steady yourself first

What is dropping anchor?

Dropping anchor is an exercise psychologist Russ Harris uses in acceptance and commitment therapy (ACT), for moments when anxiety, panic, sadness or anger feel like too much. The picture is simple: an anchor doesn't stop the storm, but it keeps the boat from being swept away.

It has three moves. First, name what's there, like "there's anxiety here". Then come back to your body: press your feet into the floor and move your arms and shoulders. Then look around and listen, coming back to where you are. The feeling may still be there, but you'll have a little more ground to stand on, and you can choose what to do next.

It's different from relaxation: the aim isn't to make the feeling go away, but to be steady while it's still there. If noticing your body makes things worse, or things feel unreal, the exercise skips the body part and uses only your eyes and ears.

This exercise isn't therapy and doesn't replace professional support. If strong feelings come often, or you have thoughts of harming yourself, please reach a counsellor or psychologist, or call a hotline now. You don't have to hold it alone.

"Dropping anchor" is an exercise psychologist Russ Harris uses in acceptance and commitment therapy (ACT). The World Health Organization's stress self-help guide, Doing What Matters in Times of Stress, also starts with this kind of grounding.

How it works

1. 1Rate how big the storm inside is right now, then name what's in it: anxiety, worry, a memory, or your own words.
2. 2Drop the anchor with your feet: push them into the floor while you hold a button and watch the anchor sink; then sit up, roll your shoulders and stretch your arms. (Skip this if noticing your body makes things worse.)
3. 3Look around and name five things you can see; listen and name three or four sounds; then notice the storm and you are both here at once.
4. 4Rate the storm again, whether it moved or not; if you're not steadier yet, do another round.
5. 5Choose one small thing to do next, and keep it with the three moves on your anchor card.

References

1. Harris, R. (2018). ACT questions and answers: A practitioner's guide to 150 common sticking points in acceptance and commitment therapy. New Harbinger.
2. World Health Organization. (2020). Doing what matters in times of stress: An illustrated guide. World Health Organization.
3. Tol, W. A., et al. (2020). Guided self-help to reduce psychological distress in South Sudanese female refugees in Uganda: A cluster randomised trial. The Lancet Global Health.
4. Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.). Guilford Press.