Practical tool

Anchor practices

By Momma R 2 min read

Short practices to help you come back to your body when your mind spirals.

Try whichever practice feels comfortable. You can stop or skip any of them, especially if focusing on your body or breathing feels unpleasant.

1. Name the Weight

When thoughts race or fragment.

Place one hand on your chest, one on your belly.

Say silently: “This is heavy. I am carrying weight.”

Notice whether those words fit. You can choose different ones.

Stay for three slow breaths.

When you feel floaty, unreal, or untethered.

Press your feet firmly into the floor or your back into the chair.

Push until you feel resistance.

Count to five. Release. Repeat twice.

When panic or agitation spikes.

Hold something cool (a mug, counter, water bottle).

Notice temperature only. No story.

Let your exhale lengthen naturally.

When you’re stuck inside your head.

Slowly name five things you can see.

Then three shapes.

Then one color that feels steady.

If focusing on your breath feels comfortable.

Let yourself take an ordinary breath without forcing it.

If it feels easy, let the exhale be a little longer than the inhale.

Let your breathing return to its usual rhythm whenever you want.

Repeat 4–6 times.