My Favourite Grounding Strategy
Dropping Anchor
(Adapted from Dr. Russ Harris)
Imagine yourself as a sturdy boat navigating the choppy waters of life. When the storms of anxiety, worry, and overwhelm threaten to sweep you away, dropping anchor is your lifeline—a way to stay grounded and steady amidst the waves. It's about creating space for all our emotions, allowing them to ebb and flow without overwhelming us.
How to Drop Anchor: The ACE Method
Acknowledge Your Thoughts and Feelings: It's perfectly normal to experience a wide range of emotions—from joy and excitement to fear and doubt. Take a moment to acknowledge whatever is showing up within you, without judgment or resistance. Say to yourself, "I'm noticing worry," "I'm noticing frustration," or whatever emotions you're feeling in the moment.
Connect with Your Body: Take a deep breath and find ways to reconnect with your body. Whether it's grounding your feet on the floor, stretching your arms, or tuning in to your breath, bring your awareness back to the present moment.
Engage in What You’re Doing: Take a pause and bring your attention to your surroundings. Notice the sights, sounds, and smells around you. Engage fully in the task at hand, allowing it to anchor you to the here and now.
*** And, Remember: Dropping anchor isn't about seeking calm in the storm, but rather, finding stability amidst the chaos. It's about cultivating a sense of stability within ourselves, even as the storm rages around us.
Make it Your Own!
Just as every boat is equipped with a unique anchor, everyone has their own way of dropping anchor in the storm. Whether you have a few seconds or a few minutes, find a version of the ACE cycle that works for you. And remember, it's okay if the storm continues to rage around you—the key is to stay anchored within yourself, finding stability and strength in the midst of uncertainty.