Dropping Anchor: A Helpful Tool for Handling Anxiety, Panic, and Other Big Feelings
When anxiety, panic, or other overwhelming emotions hit, it can be challenging to stay grounded. Whether it's anxiety, anger, shame, or any other intense feeling, these emotions can take over, making it hard to act effectively.
That’s where "Dropping Anchor," a tool from Acceptance and Commitment Therapy (ACT), comes in handy.
This three-part exercise is designed to help you gain more control over your actions, reducing the impact or power of these big feelings. The goal isn’t to eliminate difficult thoughts or emotions but to help you manage them more effectively. Here’s how you can use the ACE method—Acknowledge, Connect, and Engage—to drop anchor and stay grounded.
ACE: Acknowledge, Connect, Engage
Acknowledge Your Thoughts and Feelings
Start by acknowledging your thoughts and feelings with curiosity and without judgment. This means noticing them in a matter-of-fact way, such as saying, “Here is worry,” or “I’m noticing a racing heart.” You can also be more general, like “Here are difficult thoughts/feelings” or “I’m noticing pain.”
This step is crucial because it helps you accept your experience without trying to distract yourself or avoid it. By naming your experience, you actively accept it and create some distance from it.
Connect with Your Body
Next, reconnect with your body through small movements. Try a gentle stretch, wiggle your toes and fingers, take a short walk, or shift in your chair. The key is to stay connected with your body while continuing to acknowledge your thoughts and feelings. This ensures that the exercise doesn’t turn into a distraction technique.
Engage in the World Around You
Finally, refocus and engage with an activity. This step helps you take effective action even when you’re experiencing difficult thoughts or feelings. Actively notice your environment by naming something you can see, hear, smell, touch, or taste.
Then, decide where to put your attention next to make the most of your situation. This could mean returning to work, taking the dog for a walk, or playing a game with your kids. The aim is to shift your focus to the present moment and engage fully with what you are doing.
Dropping Anchor Audio Recording
Practicing a new skill can be more effective when guided by audio rather than reading instructions. That’s why I’ve created an audio recording to help you practice dropping anchor.
Listening to this recording can make the process feel more natural and eventually, you’ll be able to perform the exercise on your own without needing the recording.
Get Access to the Dropping Anchor Audio Recording here.
Conclusion
Dropping anchor is a powerful tool for managing anxiety, panic, and other intense emotions. By using the ACE method—Acknowledge, Connect, and Engage—you can stay grounded and take effective action despite challenging thoughts and feelings. With practice, this skill will become second nature, helping you navigate life's storms with greater ease and resilience.
P.S. Don’t forget to download our 5 Steps to Live More, Worry Less for more helpful tips on handling anxiety. This guide is designed to help you take control of your anxiety and live a more fulfilling life.
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