Coming back to the body and the present moment · worksheet 04
When anxiety rises, you can’t stop the storm. But you can drop anchor so that it doesn’t carry you away. Do these three steps slowly, 3 or 4 times.
Before you start
- What it is for: To stay present and keep control of what you do when a wave of anxiety comes, without fighting it.
- 1 to 3 minutes, anywhere: you don’t need to close your eyes, and nobody needs to notice.
- Use it when anxiety or thoughts are carrying you away: the anchor doesn’t stop the storm, it holds you while it passes.
- Practise it at calm moments too: that way it will be within reach when you need it.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Anxiety may or may not go down: that is not the measure. Look above all at the last column: were you able to take a small action that matters to you afterwards? That is progress.
If you find it hard
If traumatic memories flood in, keep your eyes open and spend longer on what you can see and hear. Talk about it with your psychologist.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Offer a brief exercise for staying in contact with the present during a wave of anxiety, without fighting it, and regaining control of what you do.
Anxiety peaks, emotional overwhelm, intrusive rumination. In session and on your own. Duration: 2-5 min.
References
Harris, R. (2019). ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy (2nd ed.). New Harbinger.
Hayes, S. C., Strosahl, K. D. & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change (2nd ed.). Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
