During times of stress and uncertainty, it is completely normal to feel overwhelmed and disconnected from ourselves. Whether it is a major life transition or a pile up of responsibilities, we often find ourselves searching for ways to feel steady again. Usually this comes in the form of trying to fix something that is out of our control, leading to an increase in distress. Anchoring, however, is a mindfulness practice that helps us return to the present moment, creating a sense of calm and stability when we need it most. I want to discuss what anchoring is, why it is such a helpful tool, and some techniques to begin practicing it in your daily life.

What is Anchoring and Why Does it Matter?

Anchoring refers to using mental or physical cues to bring your focus back to the present moment. When we are stressed or overwhelmed, our minds can race to the future or get stuck in the past. Anchoring gives us a way to connect to something steady, like our breath or our senses. It is especially important because during times of stress, our nervous system can become dysregulated. The fight, flight, or freeze response takes over, making it harder to think clearly or make decisions. Anchoring helps calm the body and mind, signaling to your brain that you are safe at this moment.

Three Anchoring Practices

Focus on Your Breath

Your breath is one of the most accessible anchors because it is always with you. Try practicing box breathing: inhale slowly for a count of four, hold your breath for four, exhale for four, and hold again for four. Repeat this cycle several times, noticing how your body begins to relax. This practice helps regulate your nervous system and brings your attention back to the present.

Engage Your Senses

Another effective anchor is to connect with your five senses. One simple exercise is the 5-4-3-2-1 technique. Notice five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. Take your time with this and try to be as specific as possible! This check-in helps shift your focus away from racing thoughts and into the here and now.

My Perspective on Anchoring

I have seen how anchoring practices can make a meaningful difference in stressful moments. Whether they are navigating anxiety, grief, or uncertainty, these techniques offer a way to regain a sense of control. Anchoring does not erase stress or difficult circumstances, but it gives you the tools to meet those challenges from a steadier place. In this work, I believe we are building healthy relationships with ourselves. By redirecting our attention away from stressors and to our bodies, we are demonstrating to ourselves that we can be safe while holding difficult emotions.

Like any skill, it takes practice, and it is normal if it feels awkward at first. It is a common reaction to be frustrated with this idea. If our minds are so caught up in finding a resolution, the act of redirecting our focus can feel counterproductive. This is where consistency becomes really important. We want to show our minds that we do not have to be in crisis mode when there is stress. We are giving our minds permission to rest. Over time, anchoring can become a natural and reliable resource.

Reach Out

Although we cannot always control the circumstances around us, we can learn to steady ourselves and approach challenges with greater calm and clarity. Consider choosing one of these practices to try this week. Notice how it feels to reconnect with the present moment and give yourself space to find balance even when life feels unpredictable. If you could use some extra support, don’t hesitate to reach out and get started today!