The Dropping Anchor technique comes from Dr. Russ Harris, my favorite Acceptance and Commitment Therapy writer and practitioner. I’ve read variations of this exercise, though I think I first came across it in, ACT Made Simple, Second Edition. Dr. Harris’ analogy likens the onset an emotional storm to being caught on the water with an unexpected storm on the horizon. When weather conditions suddenly change it’s advisable to seek out a protected harbor and moor to a pier or dock. If you are caught on the open water, you’ll have to ride the storm out. Sometimes we can’t always make it to shore, so we get to a safe harbor and drop anchor until the storm passes.
This technique is an anchor for when you feel disturbing thoughts, feelings, or sensations coming on. This can work for anxiety, sadness, rumination, disturbing memories, anger, and many more. There are three steps to Dropping Anchor. First, acknowledge your inner experience (those disturbing thoughts, feelings, sensations, or urges). Second, regain a sense of control by coming back into your body. This allows you to notice that as big as thoughts seem, they are happening within you and need not consume you. Third, engage with the world around you, by expanding your awareness through your senses.
The purpose of this grounding exercise isn’t necessarily to make you feel better or calmer, though that is often a side effect. It is to make room for the negative internal experiences in such a way that allows you to step back from them and let go of the struggle. Our emotions can be wonderful sources of wisdom. Emotions reminds us of what is important to us and also let us know when we’re disconnected from our values. Dropping Anchor helps us become more comfortable with our negative internal experiences. In time, we can even learn to turn these negative experiences into our allies.
Listen to this guided exercise. You can repeat it as many times as necessary. I woudnt’t wait until you need to use this technique before you try it. When we do difficult things in easy water we build the habit so it can become second nature when we need it most.
Share this post