Dropping Anchor · ADHD Harmony™

Dropping Anchor

Jim's 30-Minute Comeback Protocol made me think of the concept of "dropping anchor" from "The Happiness Trap" by Russ Harris. Harris encourages readers to share his concepts, so I though I would post a little more detail here than I did in the live trap. It's a little more physically focused and may make a powerful partner for the 3-Minute Comeback!:

Steps to "Drop Anchor":

Acknowledge Your Thoughts and Feelings (“Noticing and Naming”): Recognize and mentally note any distressing thoughts, emotions, or sensations you're experiencing. Example: "I'm feeling anxious" or "I'm having the thought that I'm not good enough."
Come Back to Your Body: Refocus your attention on your physical self to ground yourself. Suggested actions: Press your feet firmly onto the floor. Straighten your posture. Stretch your arms or neck. Take slow, deep breaths.
Engage with the Present Moment: Direct your attention outward to your immediate environment. Ways to engage: Notice five things you can see around you. Listen for and identify specific sounds. Touch objects nearby, focusing on their texture and temperature.

By practicing these steps, individuals can anchor themselves in the present, allowing them to navigate emotional challenges more effectively and act in ways that align with their values.

2 comments