MOST PEOPLE MIGHT assume that mental health professionals, such as a psychologist like myself, have their own mental health perfectly under control. While that might be true most of the time, the reality is, mental health affects all of us. Despite being well versed in all the strategies to manage mental health, I too suffer from the everyday ups and downs that life can throw our way, as well as anxiety from time to time. To help combat any concerns that might arise, I turn to this simple, 3-minute technique each day to improve my mental health.
What is that trick, I hear you ask? I like to call it “Dropping the Anchor”. It’s a technique I developed which has become something that I practice each and every day (and on some days, more than once). It’s also something that I teach my clients because it will quickly redirect your attention away from anxious thoughts. Dropping the Anchor technique combines deep breathing, body awareness, and sensory focus to keep you grounded in the present moment, calm your nervous system, and ease any feelings of anxiety. So, how can you practise Dropping the Anchor?
THE “DROPPING THE ANCHOR” TECHNIQUE
If you’d like to try Dropping the Anchor, here’s a step-by-step guide on how to do it:
- Start by finding a comfortable seated position (you can do this technique at home or at work, but ideally in a quiet place with no distractions – turn your phone to Do Not Disturb if you can)! Then, gently close your eyes and take a few moments to settle into your surroundings.
- Focus on trying to soften your body, paying particular attention to relaxing your belly (let it all out)! Loosen and soften those muscles in your core and imagine your body is a bit like jelly.
- Then, focus on your breath. Notice how you can direct your breath to fill your belly, paying attention to bring it upwards and outwards. This type of breathing is often referred to as diaphragmatic breathing, and it can help stimulate the vagus nerve and activate your body’s relaxation response.
- On your next outbreath, allow your mouth to gently open and soften your tongue on the bottom of your mouth. This will help to release tension you might be feeling in your jaw and throat. Try not to worry too much if you feel silly doing this with your mouth. This practice can really help you to get in a fully relaxed state.
- Finally, place one palm on your belly and the other on your chest. Focus on the sensory experiences: how the weight of your hands feel (think of the warmth they create and the way they rise and fall with each breath).
- Repeat the above 3 steps as you focus on balancing your breathing, being in the present moment, and hopefully easing any anxious thoughts you might be dealing with.
How does this practice works from a mental health perspective?
Dropping the Anchor can work on multiple levels to help ease mental health concerns like stress, worry and anxiety. By practising this technique, you can ground yourself in the present (focusing on physical sensations allows you to anchor yourself in the ‘here and now’), thus shifting attention away from worry about the future, or rumination on the past. Put simply, directing your attention to bodily sensations interrupts the loop of anxious thinking, giving your mind a much-needed break.
The deep, belly breathing can help to stimulate the vagus nerve (which helps activate your body’s relaxation response). This technique helps the body to go from the sympathetic state (not so sympathetic if you experience it but it is what we call the hypervigilance and hyperarousal state of adrenaline) into the parasympathetic nervous system state. This is the state we enter once a threat is over and we can begin to calm down and find peace again. Because adrenaline causes physiological changes (increasing our heart rate, tightening the muscles in the abdomen and chest, clenching the jaw and tightening the chest by bridging the shoulders closer to our ears) when we wilfully and mindfully resist these physiological changes, we begin to send signals to the fear centre of the brain that we are in a relaxed state and not a heightened or threat-ready state. These mindful physiological changes that we engage in like slowing our breath, lengthening it, releasing any muscle activation in the abdomen and the chest and the jaw can mean that with some time, we begin to reduce the threat signalling and can de-escalate the “alarm”.
Dropping the Anchor is a go-to technique that you can use anytime, anywhere, which can also help provide a sense of empowerment in managing your anxiety. The long-term benefits of practicing Dropping the Anchor regularly means that you will become more attuned to physical signs of stress (hopefully allowing you to address any symptoms earlier)!
While this 3-minute practice can often provide immediate relief, incorporating mindfulness into your daily routine will have even more profound effects on managing anxiety. Mindfulness is not just about meditation; it’s about bringing full attention to everyday activities. Try to focus fully on tasks like eating, walking, or even washing dishes. Whenever you can, notice the textures, smells, and sensations involved in each activity – this can help you cultivate a greater sense of awareness and calm in your daily life.
Having trouble focusing during mindfulness exercises? It might be time to try something like guided meditation apps. These apps can help you to really switch off from the rest of the world, block out any interruptions, and often allows you to explore longer mindfulness practices when you have more time (like any skill, mindfulness becomes more effective with regular practise)!
Although the 3-minute Dropping the Anchor technique is a powerful tool to have in your anxiety management toolkit, it’s important to also prioritise seeking mental help from professionals when you need it.
Related:
A doctor’s own bitter pill to swallow: “I struggle to talk about mental health”
5 ways to support a loved one suffering from mental health concerns
Dr. Maria-Elena Lukeides is a highly experienced clinical psychologist based in Sydney, with over 25 years of expertise in the field of psychology. She is the founder of counselling clinics in Paddington and Clovelly that specialise in treating a wide range of psychological issues, including anxiety, depression, trauma, and PTSD. Find out more at drmariaelenalukeides.com.au or follow her on Instagram
