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    Dropping Anchor Russ Harris Infographic

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    Karina
    Dropping anchor is a technique to help steady yourself in difficult situations. It involves acknowledging your thoughts and feelings, coming back into your body, and engaging in the present moment activity. Specifically, it is a three step process of: [1] silently acknowledging thoughts and feelings without judgment; [2] grounding yourself physically through movements like pushing feet into the floor; and [3] refocusing attention on your surroundings. Repeating this cycle several times can help ride out emotional storms and bring focus back to the current task. The goal is to practice regularly so the technique becomes a helpful skill in more challenging times.

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    Dropping Anchor Russ Harris Infographic

    Uploaded by

    Karina
    6K views2 pages
    Dropping anchor is a technique to help steady yourself in difficult situations. It involves acknowledging your thoughts and feelings, coming back into your body, and engaging in the present moment activity. Specifically, it is a three step process of: [1] silently acknowledging thoughts and feelings without judgment; [2] grounding yourself physically through movements like pushing feet into the floor; and [3] refocusing attention on your surroundings. Repeating this cycle several times can help ride out emotional storms and bring focus back to the current task. The goal is to practice regularly so the technique becomes a helpful skill in more challenging times.

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    Dropping anchor is a technique to help steady yourself in difficult situations. It involves acknowledging your thoughts and feelings, coming back into your body, and engaging in the present moment activity. Specifically, it is a three step process of: [1] silently acknowledging thoughts and feelings without judgment; [2] grounding yourself physically through movements like pushing feet into the floor; and [3] refocusing attention on your surroundings. Repeating this cycle several times can help ride out emotional storms and bring focus back to the current task. The goal is to practice regularly so the technique becomes a helpful skill in more challenging times.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    6K views2 pages

    Dropping Anchor Russ Harris Infographic

    Uploaded by

    Karina
    Dropping anchor is a technique to help steady yourself in difficult situations. It involves acknowledging your thoughts and feelings, coming back into your body, and engaging in the present moment activity. Specifically, it is a three step process of: [1] silently acknowledging thoughts and feelings without judgment; [2] grounding yourself physically through movements like pushing feet into the floor; and [3] refocusing attention on your surroundings. Repeating this cycle several times can help ride out emotional storms and bring focus back to the current task. The goal is to practice regularly so the technique becomes a helpful skill in more challenging times.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Dropping Anchor

    Adapted from the work of Dr Russ Harris author of The Happiness Trap

    HANDLE DIFFICULT THOUGHTS,


    SWITCH OFF AUTOPILOT
    and engage in life; ground
    feelings, emotions, and steady yourself in ON
    memories, urges, and difficult situations.
    sensations more

    OFF

    DISR
    UPT
    RUM
    INAT
    ION
    F OCUSTION
    YOUR ATTEN Obse
    ssing
    and
    on the task or worr
    ying
    activity you are
    doing; develop
    ol
    more self- contr

    Drop Anchor in the middle WHAT IS INVOLVED?


    of any kind of emotional DROPPING ANCHOR involves playing around with A-C-E:
    ‘storm’:

    A C E
    • Flashbacks

    • Panic attacks
    • Chronic pain

    To support and hold you steady, so


    you don’t get get swept away,
    allowing time for the storm to pass. ACKNOWLEDGE COME BACK ENGAGE in what
    To bring your focus back to what’s your thoughts into your body you are doing
    important to you right here and and feelings
    now.

    Put together by James Warren, North Bristol NHS Trust, UK.


    Dropping Anchor
    Adapted from the work of Dr Russ Harris author of The Happiness Trap

    A
    Silently and kindly acknowledge whatever is
    ‘showing up’ inside you:
    ACKNOWLEDGE
    • Thoughts
    your thoughts
    and feelings • Feelings

    • Emotions

    • Memories
    Adopt the stance of a scientist, curiously
    • Sensation
    observing what’s going on in your inner
    • Urges
    world.
    Come back into and connect with your
    physical body.

    C
    • You could try some or all of these:
    COME BACK
    • Slowly push your feet hard into the floor.
    into your body
    • Slowly straighten up your back and spine; if sitting,
    sitting upright and forward in your chair.

    • Slowly press your fingertips together


    You aren’t trying to turn away from, avoid,
    • Slowly stretch your arms or neck, shrug your
    escape, or distract yourself from what is shoulders.
    happening in your inner world.
    • Slowly breathe.

    E
    Get a sense of where you are and refocus
    your attention on the activity you are doing.
    ENGAGE in what In your surroundings, notice:
    you are doing
    • 5 things you can see
    Finally: notice what
    • 4 things you can hear
    you are doing.
    Try all or some of these suggestions, or try
    • 3 things you are touching
    your own.
    • 2 things you can smell
    End the exercise by giving your full attention
    to the next task or activity at hand. • 1 taste in your mouth

    Ideally, run through the A»C»E cycle slowly 3 or 4 times, to turn it into a 2- 3 minute exercise:
    You can practice these kinds of exercises, any time, any place. It’s a good idea to practice them often in less challenging situations, when your thoughts and feelings
    are less difficult, so you can build up your skill levels. Over time, the idea is to use this in more challenging situations, when your thoughts and feelings are more tricky
    and can more easily overwhelm us.

    Put together by James Warren

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