Black Sun

    Dropping Anchor

    Essential Healing Skills

    Rating

    5.0

    Dropping Anchor

    Dropping Anchor is a grounding technique from Acceptance and Commitment Therapy (ACT), developed by Dr. Russ Harris. Unlike techniques that try to reduce or eliminate difficult emotions, Dropping Anchor helps you hold steady in their presence—like a ship dropping anchor in a storm.

    The technique uses the acronym ACE:

    A – Acknowledge your thoughts and feelings C – Connect with your body E – Engage in what you're doing

    The goal isn't to feel better (though you might), but to be present and functional even when difficult emotions are happening. This is fundamentally different from distraction or suppression—you're making room for the feelings while staying grounded.

    When to Use Dropping Anchor

    Anxiety or panic rising

    Overwhelming emotions

    Dissociation or "spacing out"

    Urges to engage in unhelpful behaviors

    Feeling "hooked" by difficult thoughts

    Any time you need to be present and effective

    The power of this technique is that it doesn't require emotions to change. You can feel anxious AND be grounded. You can feel sad AND stay connected to what matters.

    Benefits

    • Works even when emotions don't change
    • Quick to learn and apply
    • Builds psychological flexibility
    • Doesn't require fighting or suppressing emotions
    • Can be done anywhere, anytime

    Things to Consider

    • This isn't about controlling or getting rid of emotions—it's about being present with them.
    • You can customize the technique—some people prefer more physical anchoring, others more cognitive.
    • Practice when calm so it's easier to use when distressed.
    • The "E" step connects you to values—what matters to you right now?
    • Can be combined with other ACT techniques like defusion and values work.

    Proven Practice

    Step-by-Step Instructions

    Measured Efficacy

    5.0

    2 Ratings

    Speed
    1. 1A - ACKNOWLEDGE: Silently name what's showing up. "I'm noticing anxiety... I'm having the thought that I can't cope... I'm feeling tightness in my chest."
    2. 2C - CONNECT with your body: Press your feet firmly into the floor. Feel the ground supporting you. Straighten your spine. Drop your shoulders. Press your fingertips together.
    3. 3Notice your body and the room around you: What can you see, hear, touch? Where are you? What are you doing?
    4. 4E - ENGAGE in what you're doing: Refocus on the task at hand or the person you're with. What needs your attention right now?
    5. 5If emotions are intense, expand the C step: Push your feet harder into the floor, slowly stretch, look around and name 5 things you see.
    6. 6Repeat the ACE steps as needed until you feel more present and grounded.
    5.0

    2 ratings

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