A resource to explore
Dropping Anchor
Try a free eight-minute Dropping Anchor exercise, or download the printable ACE grounding guide from My Balanced Mind.
About this resource
Dropping Anchor is a grounding practice for moments when thoughts, feelings or sensations pull you away from what you want to be doing. It makes room for what is here while helping you reconnect with your body and surroundings. The aim is to choose your next action, rather than make difficult feelings disappear.
How to use this resource
- Acknowledge what is here: gently name a thought, feeling or sensation.
- Connect with your body: notice your feet, the chair or a small movement.
- Engage with your surroundings: notice what you can see or hear, then choose a helpful next action.
An everyday example
Before a difficult conversation, you might notice “I’m having the thought that this will go badly,” feel your feet on the floor, then bring your attention back to listening.
Background
Dropping Anchor and the ACE prompts draw on Russ Harris’s work in Acceptance and Commitment Therapy (ACT). Read the original guidance.
For reflection and learning. These resources complement individual support and are not a diagnosis or a replacement for therapy.