Dropping Anchor — Grounding in the Present Moment

When the storm hits

Present moment work in ACT is about contacting here-and-now experience — especially when the mind pulls you into past regrets or future catastrophes. Dropping anchor is a brief, portable exercise for those moments when feelings surge.

The three steps (ACE)

Russ Harris describes dropping anchor with three moves:

1. Acknowledge — notice thoughts and feelings; name them lightly ("I'm noticing anxiety")
2. Connect — press feet into the floor, feel your hands, look around the room
3. Engage — turn attention to one small, values-aligned action

Who is this for?

This visual is educational. If you are experiencing trauma flashbacks, panic, or crisis, grounding skills help — and professional support matters too. The WHO stress guide (linked above) offers additional free grounding exercises in multiple languages.

Practice tip

Try a 40-second version: one breath to acknowledge, one breath to connect with the body, one breath to engage with the next tiny task in front of you.