Learning to Ground Yourself

Grounding yourself means bringing your attention back to the present moment, particularly to your body and what is happening around you, rather than being pulled entirely into thoughts, memories, or strong emotions.

When we feel stressed, anxious, overwhelmed, or distressed, the mind often moves into the past or the future. Grounding helps us reconnect with where we are right now, giving the nervous system a chance to settle and creating a sense of steadiness

“Dropping Anchor” Grounding Exercises

The Dropping Anchor grounding exercise was developed by Russ Harris as part of Acceptance and Commitment Therapy (ACT). These recordings are offered in different lengths to support grounding in a way that fits with what is possible for you at different times of the day.

Some moments allow for more time and space; others don’t. You might choose a shorter version when you are busy, feeling overwhelmed, or need to ground quickly, and a longer version when you have more capacity to settle and practice more fully.

There is no “right” length. The intention is flexibility rather than perfection.

Getting Started

It can be helpful to begin by becoming familiar with the exercise when you are relatively settled. For this reason, I recommend initially practising with the introduction and the full-length 11-minute exercise. This allows you to understand the structure and intention of Dropping Anchor, which can make the shorter versions easier to use later, especially during more difficult moments.

Over time, many people naturally begin to integrate different lengths of grounding into different parts of their day, depending on what feels possible at that time.

A Note About Attention and Mind-Wandering

It is completely normal for the mind to wander during grounding or mindfulness exercises. This is not a sign that you are doing it wrong.

In these exercises, gently noticing that your attention has drifted and bringing it back to the exercise is considered a valuable part of the practice. Each return of attention is an opportunity to reconnect with the present moment and with your body.

There is no need to judge yourself or try to force concentration. The exercise works through repeated, compassionate returning, not sustained focus.

Using Dropping Anchor in Daily Life

You can use these exercises:

• During moments of stress, anxiety, or emotional intensity

• As a brief pause during the day

• Before or after challenging conversations or tasks

• As a way to reconnect with your body and surroundings

Dropping Anchor is not about making thoughts or feelings disappear. It is about finding some steadiness, even while difficult experiences are present, so that you can respond with more choice and care.