ACT Skill: Anchoring

Are you looking for a valuable skill to help you manage racing thoughts and overwhelming emotions or situations? 

Allow me to introduce a technique I frequently incorporate early in therapy sessions. This technique, known as ACE or Anchoring (alternatively referred to as Dropping Anchor), has proven to be an invaluable tool to many of my clients. This technique was introduced to me in one of Russ Harris’ courses on Acceptance and Commitment Therapy (ACT).

Anchoring, at its core, entails engaging with A.C.E principles, which encompass:

• Acknowledging your thoughts and feelings: In this step, you are encouraged to observe your inner experience without judgment. You might simply utter to yourself, “I notice a sense of sadness", or "I am experiencing frustration", or even "My mind is attempting to protect me again".
• Connecting with your body: This action serves as a reminder that you are in control of your body, even if your thoughts and emotions remain unruly. It is a means of grounding yourself in the present moment. This may involve standing up, stretching, sitting upright, taking a deep breath, or even indulging in a brief, impromptu dance.
• Engaging with the world: The third component of this process encourages an expansion of your awareness towards your present activities. This can be achieved by tuning into your five senses, observing what you can see, hear, touch, taste, and smell. Take note of your surroundings, your current actions, and your immediate context. This exercise reminds us that there is more to consider beyond our internal thoughts, emotions, and inner experiences.

The act of “ACEing” serves as a powerful means to reconnect with your physical self and immerse yourself in the present moment. It empowers you to regain a sense of self-control and creates a space to detach from spiraling thoughts or autopilot mode. In this pause, you can ask yourself, "What is the next best step I can take at this moment?" Some days, the answer may simply involve getting up to fetch a glass of water or brewing a cup of tea. On others, it might mean taking a deep breath and continuing with the task at hand, whether it's committing to making that phone call or sending that email that has been awaiting completion.

For those who prefer an audio guide to practicing ACE or Dropping Anchor, Russ Harris offers a selection of audio resources. If you would like to explore these, you can access them via this link: ACE Audio Guide

I encourage you to give this technique a try, approach it with a sense of curiosity, and, above all, be kind to yourself in the process.

Until next time, I wish you well,

Ory

Reference:

Harris, R. (2019). ACT made simple: An easy-to-read primer on acceptance and commitment therapy (2^nd edition). New Harbinger Publications.