Pocket prompts.
Choose what you need right now.
Drop anchor.
Acknowledge
Notice the thoughts and feelings here.
“I’m noticing…”
Connect
Gently push your feet into the floor.
Slowly roll your shoulders.
Notice how these movements feel.
Breathe in and out.
Engage
Notice what you can see and hear.
Bring your attention back to what you’re doing.
What needs your attention now?
Thoughts and feelings can come with you.
Repeat as needed.
Discover.
Take a belief or situation.
Open a prompt that helps.
Am I seeing the whole picture?
What supports this thought? What might I be missing?
What would be a fair, realistic way to see this?
Is this helping me?
What happens when I follow this thought?
What would I say to a friend?
Could I offer myself the same kindness?
What matters to me here?
How would I like to respond? What might that look or sound like?
One prompt may be enough.
Want to write about this?
Explore this situation in your journal →
Try & Discover.
Try one small step towards what matters to you.
If you’ve agreed a step in therapy, start there.
Notice what happens.
Reflect afterwards
- What did I try?
- What happened?
- What did I notice?
Whatever happens, there’s something to explore.
Make some space with Drop anchor