Dropping Anchor Script Overview
Dropping anchor is a short grounding exercise from acceptance and commitment therapy (ACT), developed by medical doctor Russ Harris. It can help when strong thoughts and feelings sweep in, including during panic or a flashback.
This script walks you through three steps that spell ACE: Acknowledge your thoughts and feelings, Come back into your body, and Engage in what you are doing. You can read it out loud or in your head, then make it your own and track your practice.
In this worksheet, we’ll:
- Walk you through the three ACE steps with a script you can read slowly
- Explain the boat anchor idea behind the exercise
- Provide space to choose your own words, movements, and things to tune in to
- Give you a log to rate how much the storm is pushing you around before and after practice
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Harris, R. (2019). ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy (2nd ed.). New Harbinger.
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Harris, R. (2021). Trauma-Focused ACT: A Practitioner's Guide to Working with Mind, Body, and Emotion Using Acceptance and Commitment Therapy. New Harbinger.
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