Emotional Regulation Exercise - Dropping Anchor - Acceptance and Commitment Exercise by Russ Harris
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- Опубліковано 30 лип 2024
- This exercise is really helpful for times when you feel like an emotional storm is brewing up inside of you. Just like a real storm we can use this exercise to 'drop an anchor' whilst the storm passes. Watch the video to find out how.
This exercise was taken from the book the Happiness Trap by Dr. Russ Harris.
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🙎🏻♂️ WHO AM I?
I am a BABCP accredited cognitive and behavioural psychotherapist living in the south of England. I specialise in Acceptance and Commitment Therapy and predominantly work with people who have experienced trauma to help them move forward with their lives. Its a job I absolutely love and connects with my own values and purpose.
Therapy in ACTion and the information provided by Stuart Randall are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Stuart is a registered mental health nurse and BABCP accredited cognitive and behavioural psychotherapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult with your doctor before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Compassion Focused Therapy, Eye Movement Desensitisation and Reprocessing (EMDR) and a biopsychosocial approach to help people face challenges that life brings. My Acceptance and Commitment Therapy videos are heavily influenced by Dr. Russ Harris, Dr. Steven Hayes, Dr. Louise Hayes and Dr. Robyn Walser. My videos about trauma are heavily influenced by Dr. Bruce Perry, Dr. Francine Shapiro, Dr. Stephen Porges and Dr. Dan Siegel. Everything I share has an evidence base and are what I use in my standard practice.
Video Chapters.
0:00 What is this for?
2:09 The 4 steps
6:45 Demonstration of Dropping Anchor
For me, the stumbling block is identifying how I am feeling quickly enough to take action. If it is a familiar situation, I have more chance as I can predict it to some extent. In an unfamiliar situation, I tend to get slammed with overwhelm and shut down instantly. For me, if I can catch it early enough, I tend to 'go to the loo' to give me space and do what you said. When I return to the situation, the stimming or connecting is what allows me to engage again, 😊
This is a good video especially for dealing with Ptsd
Thank you , 🙏
Thank you! Very helpful!
Thanks for letting me know this has been helpful.
Thank you very much for the job you are doing. It was an amazing experience
I can see this helping me on another day. I haven't had a full night sleep in three nights and I'm a bit of a zombie today. I will come back to this once I've slept well and will try it again.
Tried an abbreviated version of this while working with my son potty training. Last night I got overwhelmed, panicked and screamed at him. Tonight I was able to keep calm and was able to get him to poop for his first time on the toilet. Thanks so much! You literally helped my whole family with this one.
I’m a therapist in training and your channel is so helpful! Thank you!
Another great video! Thank you! A very helpful exercise.
Thank you for the explanation of this exercise, Stuart. I found parts of this exercise useful, especially the parts where you try to come physically back into the body from the mind, because I like to feel grounded as it helps me centre myself. The sensation of feeling taste helps me too.
Looking forward (?🤪) to trying this during a true panic attack…. Okay, I’ll never look forward to a panic attack, but new tools to deal with it are great. I have done the 5 senses thing, but it seems to me the other steps will be a useful addition. Thank you. 😀
Thank you!!!!
FIRST I been feeling heart fluttering and three heart pains that feel like stabbing ache sensations I dont know why mentally I am in my prime and I got too much going on around me it feels like a constant vicious circle of fire and all my bridges of hope are burnt and I am using my concrete pavement that's broken already from my past is already paved but my problems stop me instantly from falling in love I wouldn't want to burden, hurt or sadden my future wife.
You going to be making other content besides ACT theray
Yes definitely. I'm currently doing a lot of ACT videos as its going to turn into an ACT tool kit. I'm then going to move on to more specific presentations such as worry, and trauma, and use approaches from a wide range of modalities.
Thank you! Really looking forward
Didn't work on my BPD brain but i hope it works on others☺
I still need to consume meds to fix my brain flow i guess 😂😂
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