I’ve been attending a class by Eating Disorders Registered Dietitians and Professionals on integrating Acceptance Commitment Therapy (ACT) into nutrition counseling with clients who struggle with an eating disorder. ACT guides people to be in the present moment (ie mindful) and connect with their core values in order to behave in ways more aligned with their values. One of the foundational skills of ACT that resonated with me was “dropping the anchor,” which Fiona Sutherland beautifully described in class. This skill is critical for all during this time of uncertainty with Covid and social uproar.
Dropping the anchor is a grounding technique that connects you with the present moment. The idea is when the stormy sea of thoughts start to swirl (which can happen during meals!) you can drop the anchor and wait for it to subside rather than fighting off sea dragons and lightning strikes on turbulent waves.
Being present will allow you to connect and engage with your surroundings (having a family dinner, cooking, etc.) instead of allowing the storm to toss you around like a ship on troubled waters.
Oftentimes we hear those suffering from an eating disorder say, “I can’t enjoy the meal; my mind is racing” or “I have too many judgments about the components of this meal to stay present.” Dropping the anchor can help to acknowledge a turbulent or damaging thought as simply… a thought… and then return to the present moment rather than ruminating over the challenging and many times, uncomfortable, thought cycle (the storm).
So – how do we practice “dropping the anchor”? It looks like this:
Let’s imagine you are sitting at dinner on a warm Miami night. The meal is shrimp scampi. Someone else prepared it for dinner because you were busy taking care of the day. You aren’t noticing the flavors, texture, conversation, or atmosphere. Rather, you are in your head ruminating over the day – being tossed around by waves of thoughts, emotions, maybe even judgements (about the food, your day, the list goes on & on).
Take a moment to notice the turmoil. Acknowledge that it’s there instead of trying to push it away or sink further into it. Next, connect with your breath (channel your inner yogi… or just breathe deeply – five seconds in and seven seconds out. Let the breath fill your diaphragm and back – not just your shoulders or chest). Press your feet into the ground. Literally, ground yourself. Feel your feet on the floor beneath you, notice your presence on this earth. Notice how solid it is. Place your palms together; feel your fingers touching one another. Breathe. Continue alternating the pressure and awareness between feet, hands, and breath until you feel present. This is “dropping the anchor.” Rather than fighting the storm, you are allowing yourself to drop the anchor and connect with the seafloor (the ground, in this case, since you are not a starfish.)
Try this out next time you notice a judgement or thought come up around your meal or if you’re feeling flooded by thoughts. See if it helps you to stay in the moment and enjoy the present space, meal, and company! (Hopefully a pet is present as well.)
Essentially yours,
Melia
** This post was reviewed by my wise friend, member of MINT, Lourdes Rodriguez, LMHC (@mindful_nuggets)