Anchoring: A Strategy for Weathering Life
A simple way to become centered in the present moment.
Posted May 28, 2024 | Reviewed by Abigail Fagan
"You are the captain of your ship." —Michael Josephson
Breathing. I close my eyes and imagine my breath as an anchor, pulling me down into this moment. I notice thoughts that come up. Refocus. Breathing. All I need to focus on is right now. Just breathing.
This is a refrain that has helped me through a range of difficult situations and anxieties. Grounding into the present is not always easy. Worries, memories, emotions, and thoughts are capable of guiding our sails through the map. Sometimes, life is overwhelming.
Anchoring is a mindfulness practice of focusing on a particular point, like your breath, to ground yourself as you face the waves around you (Shonin et al., 2015). It's a strategy that can hold us steady in times of stress and offers a shield against panic and dissociation.
Common anchors can include:
Anchoring practice involves simply noticing the anchor and refocusing on it over and over, the reset into the present. It's a particularly effective technique for those of us who are beginning a meditation routine. While, as demonstrated above, an anchor can take the form of almost any focal point, a study found that when given a choice of breath, a visual anchor, or an auditory anchor most people preferred the breath (Anderson et al., 2018).
Noticing Your Anxious Breath
During times of anxiety , our breath tends to become quicker and less even. At times, trying to slow our breath down through deep breathing can be of help, yet anchoring offers an alternative. Rather than intentionally slowing the breath, anchoring allows us to follow our breath as is.
We are unlikely to focus on a past or future breath, so awareness of the breath roots us in the now.
Some may find that focusing on the breath can lead to an increase in worrisome thoughts such as, "What if I forget how to breathe?" or "Am I breathing right?" While it may be initially uncomfortable, using the breath as an anchor is a way of building reliance and the skill of observing a thought without jumping into it.
The Benefits of Anchoring
This is an exercise I practice myself most days and that I teach to most of my clients. Anchoring can allow us to refocus to make more intentional decisions based on our values. It can give us a way to navigate times in life that might feel impossible, as well as everyday stress. It is a practice I am grateful for.
Anderson, T., & Farb, N. A. (2018). Personalising practice using preferences for meditation anchor modality. Frontiers in psychology , 9 , 387266.
Shonin, E., Van Gordon, W., & Griffiths, M. D. (2015). Does mindfulness work?. BMJ , 351 .
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Jennifer Gerlach, LCSW, is a psychotherapist based in Southern Illinois who specializes in psychosis, mood disorders, and young adult mental health.
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This article is part of the Bringwise Psychology Journal — daily insights on human behavior, mental health, and personal growth.