Everything seems to get faster towards the end of the year, like a landslide accelerating down a hill. This anchoring and grounding technique will help you stay calm, balanced and energised into the silly season.
The technique was developed by Dr Russ Harris and is called dropping anchor, or ACE. It is particularly useful when you feel overwhelmed or swept up in the end-of-year frenzy. You can remember how to do it by remembering three letters: A C E
A is for Acknowledging your thoughts and feelings.
Observe what’s going on in your head and your body. No need to judge it, just notice whatever you’re thinking and feeling.
C is for Come back into your body
Get out of your head and get into your body. Connect with your physical body by trying one of these:
- push your feet hard into the floor
- straighten up your spine
- press your fingertips together
- stretch your arms
- slowly breathe.
E is for Engage in what you’re doing
Sometimes we’re so caught up in the frenzy of thoughts and feelings that we forget where we are. Notice your surroundings, and try this 5, 4, 3, 2, 1 trick. Find:
5 things you can see
4 things you can hear
3 things you are touching
2 things you can smell
1 taste in your mouth.
When everything feels too much: breathe
One of the most powerful techniques to feel more balanced and grounded is to simply notice your breath.
Take a moment now to try it.
- Breathe in slowly through your nose.
- Notice the air as it flows in your nose and down to your lungs, see how your lungs and belly expand.
- Then notice the breath again as you exhale and your chest and belly go back down.
- Repeat.
This article was previously published in the Well at Work Newsletter
