Dropping an Anchor
In Acceptance and Commitment Therapy (ACT), dropping an anchor means using a mindful technique to ground oneself in the present moment and connect with the senses. This technique is used to help individuals become more aware of their thoughts, emotions, and physical sensations without getting caught up in them.
Here are some examples of how dropping an anchor can be used in ACT therapy:
1. Body scan meditation: The therapist guides the individual through a body scan meditation, asking them to focus on each part of their body and notice any sensations or tension. This helps the individual become more aware of their physical sensations and connect with their body.
2. 5-4-3-2-1 grounding exercise: The individual is asked to name five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. This exercise helps the individual become more present and connected with their surroundings.
3. Breathing exercises: The therapist may guide the individual through different breathing exercises, such as deep breathing or counting breaths. This helps the individual focus on their breath and become more mindful of their thoughts and emotions.
Overall, dropping an anchor in ACT therapy is a way to help individuals become more present and aware of their experiences, without getting caught up in negative thoughts or emotions.