Navigating Overwhelming Emotions: The 'Dropping Anchor' Technique

In the turbulent sea of emotions, it's not uncommon to feel like a boat tossed about in a storm. However, just like a boat drops anchor to find stability, we too can employ a powerful technique called 'Dropping Anchor' to ground ourselves in the present moment. Developed by Dr Russ Harris, an ACT therapist, this technique doesn't aim to eliminate the storm of emotions, but rather, it provides a stabilising force, allowing us to weather the storm. I teach it to all my hypnotherapy clients and have used it regularly. It consists of just three steps:

Step 1: Acknowledge Your Thoughts and Feelings

The first step in the 'Dropping Anchor' technique is acknowledging what is surfacing within you. This includes identifying your emotions, thoughts, memories, sensations, and urges. Picture yourself as a curious scientist observing your inner world. When you acknowledge your thoughts, add ‘I notice I’m having the thought that…’ beforehand, as this helps you to distance from the thought and stops it from being a fact. You can also do this with your feelings, so for example, ‘I notice I’m having the feeling of anxiety’. Name the feelings you're experiencing, as this has been shown to help regulate them. By slowing down amidst the overwhelm, you can break down the complex emotions into more manageable components, offering a broader perspective and restoring balance.

Step 2: Connect with Your Body

Next, it's crucial to reconnect with your body. You are more than just your emotions or thoughts - you are a whole being. While seated, push your feet onto the floor, feel the support of the chair against your back, and become aware of the weight of your body. Engage in a few shoulder rolls, stretch your arms out - anything that fosters this reconnection. Remember, this isn't about diverting attention from your thoughts and feelings; it's about expanding your awareness of your present experience. Acknowledge the support of the chair as a metaphor for the broader support you have in your life. Recognise that you're in a safe space, working on something meaningful and supported by those around you.

Step 3: Engage in What You're Doing

Finally, immerse yourself in your surroundings. Utilise your senses to the fullest - focus on what you can see, hear, taste, touch and smell. If taste or smell is not prominent, notice the sensations in your mouth and nose. This step further expands your awareness of the present moment, anchoring you firmly in reality.

You can repeat these steps as necessary, observing how your experience evolves. The goal isn't to erase your emotions but to step back from them so they no longer feel overwhelmingly consuming. You can explore additional techniques from this grounded state or continue with your intended activities or conversations.

The 'Dropping Anchor' technique is a lifeline for those navigating overwhelming emotions. You can find stability amidst the storm by acknowledging, connecting, and engaging. Incorporating this technique into your emotional toolkit can empower you to face even the most turbulent moments with resilience and strength.

References:

Harris, R. (2007). The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT

Harris, R. (2009). ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy