Dropping Anchor: Three Steps for Tolerating Strong Emotions
Updated: Jul 6
Written by Dr Rachel Lee, Consultant Clinical Psychologist, Accredited EMDR Consultant and Trauma Specialist. Updated on 06 July 2026.
We all have times when our emotions build up and become intense. At these times it's very common to get fused with our thoughts and feelings and we can find ourselves reacting in unhelpful ways, based on our emotions and assumptions. Dropping Anchor is a mindfulness practice developed by Russ Harris, an Acceptance and Commitment Therapy (ACT) trainer and expert, to create a holding space when we feel overwhelmed. Mindfulness practices help us to slow down and connect with the present moment, which puts us in a better position to choose how to respond.
The aim of Dropping Anchor is to (i) notice how you are feeling and what you are thinking and at the same time become aware of the present moment by (ii) connecting with your body and (iii) engaging with the external world through the five senses.
Dropping Anchor has three steps, which can be remembered with the acronym ACE:
A: Acknowledge what you are thinking and feeling. It can help to notice and label your internal experiences. E.g. "I am having the thought that I'm a failure" "I am having a flashback. This is a memory of my accident." "I notice that I am feeling sad, I can feel it in my stomach".
C: Come back into your body. Whilst acknowledging your thoughts and feelings, begin to connect with your body, by gently moving a part of your body that feels comfortable. You could wiggle your toes or tap your foot on the floor, you could touch the tips of your fingers together, you could stretch, you could roll your shoulders, you could bring your hands together, you could take a steady breath.
E: Engage in the world around you. Notice what is going on around you. Look around. E.g. you could look out of the window and notice the weather. If you are in conversation, you could focus on what the other person is saying. Use your senses. Continue with your day, think about how you want to respond, do something that is important to you or make a plan to solve any problems that you might be facing.
You might be wondering why this mindfulness practice is called Dropping Anchor. Imagine a boat that is out at sea in a wild storm. The anchor holds it steady until the storm passes, after which it can set sail again and continue its journey. The anchor doesn't get rid of the storm, but it minimises the damage of the storm and stops the boat moving off course and travelling to undesirable or unplanned locations. Dropping Anchor is a way of holding yourself steady when you experience intense emotions, difficult thoughts or memories. It will help you to pause and gently guide your attention to your body and the world around you, so that you can start to unhook from the intense experiences and decide how you would like to respond.
Dropping Anchor, like any new skill, will take some practice. Sometimes you will need to go through the steps a few times. Keep experimenting and see if you find it helpful.
If you'd like to discover five ACT ideas that can help you live a more fulfilling life, download my free PDF guide.
If you, or someone you support, are experiencing trauma symptoms, then you might like my Trauma Recovery Starter Kit. It includes a guide for people experiencing trauma, three coping strategies, audio files of the coping strategies and a guide for loved ones.
Rachel offers ACT-informed coaching as well as a range of therapies, including ACT and EMDR therapy. If you are interested in breaking through psychological barriers and becoming bolder or having coaching that will help you be more courageous, visit Born to be Bold.
Dropping Anchor
This is a thoughtful and practical guide to managing strong emotions through mindfulness. The ACE technique makes it easier to acknowledge feelings, reconnect with the body, and focus on the present moment. I appreciate the reminder that these skills take practice and patience. Just as mindfulness encourages people to pause and respond thoughtfully, maintaining a vehicle also benefits from consistent care and attention. Drivers looking to protect their car’s finish can explore Car Detailing Services in Lahore for professional vehicle care.
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The boat and storm analogy for Dropping Anchor is one of the clearest explanations of a mindfulness technique I have come across. The point that the anchor does not get rid of the storm but prevents the boat from drifting off course captures something that most mindfulness content gets wrong it is not about eliminating difficult emotions but about stopping them from determining where you end up.
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