Anchored in Him: A Christian Practice for Anxiety, Anger, and Overwhelm

"Abide in me, and I in you. As the branch cannot bear fruit of itself, except it abide in the vine." - John 15:4

When Life Hits Hard

No matter how hard you hit, life hits harder. How many times have you had days where it feels like life is falling apart? Everything that can go wrong does - and your mind starts echoing, “This is too much, you’re drowning.”

Or, you wake up on the wrong side of the bed, get lost in your thoughts and just so happen to run into every rude and inconsiderate person - then end up taking out that frustration on the people you love.

Does this sound familiar? Many times, emotional hurricanes like these steer us off course and we lose focus on what matters most. Later, when the storm passes, we end up looking at the wreckage we made and are filled with remorse. We then get lost in thoughts like, “why did I do that, I always make such a mess of things!”

And the cycle begins again.

It doesn’t have to be this way. With practice, we can learn to hold fast until the winds die down. That’s where Dropping Anchor comes in – a deceptively simple technique from Acceptance and Commitment Therapy (ACT) with deep psychological roots. Often, it’s the first tool I teach my patients, no matter what storms brought them in to see me.

It’s also one I use regularly myself - and I’ve adapted it. Because while we can’t always calm the storm, we can learn to abide in the One who can.

The Science of ACT and Dropping Anchor

ACT is part of what is considered the “third wave” of Cognitive-Behavioral Therapy (CBT). In so much, it focuses on cognitions (what we think) and behaviors (what we do).

Earlier forms of cognitive-behavioral therapy emphasized looking at evidence for distressing thoughts, identifying “thinking traps” we fall into and learning to challenge unrealistic thoughts. This can all be very helpful. However, ACT takes a different approach – changing the relationship to our thoughts and emotions altogether.

Rather than “arguing” with our own mind (which can be exhausting!) ACT focuses on acceptance of painful emotions and distressing thoughts. In doing so, we create distance from them so that they no longer dictate our behavior.

A 2024 meta-analysis in the Annals of Neuroscience found ACT to be effective for numerous mental health issues including anxiety, depressions, obsessive compulsive disorder,  PTSD and even chronic pain. The reason? ACT focuses on the root cause of human psychological suffering - psychological inflexibility. This concept is, as the authors describe is, “characterized by experiential avoidance, cognitive fusion, and a disconnect from personal values.” Suffering, in this sense, comes from trying to avoid pain, getting carried away by what our mind tells us, and all the while, pursuing actions that run counter to what matters most in life.

(If you want to dive deeper into psychological inflexibility – and the life-embracing alternative of psychological flexibility – check out my post This Is The Way? Until It’s Not: Fusion vs Defusion)

Rather than trying to “solve” the problem of pain, which just adds to our suffering, ACT teaches us to drop the struggle with our painful experiences altogether. As a 2017 article in Neurotherapeutics  points out, the goal of ACT is not to reduce painful thoughts and emotions (though paradoxically it often does) but instead learning how to live fully with the presence of them.

That means developing new ways to “be with” anxiety, such as simply noticing it for what it is – a cluster of thoughts, emotions and sensations. It also means opening up to such internal experiences fully. This means, letting go of efforts to control our pain and instead focusing on engaging with life while carrying our pain.

Techniques like Dropping Anchor are key to that process.

How to Drop Anchor: ACE Explained

Psychologist, international ACT trainer and author Russ Harris developed the Dropping Anchor technique as a way to quickly hold fast in the presence of an emotional storm. It works incredibly well.  

When I say it works, we need to be very clear about what that means. In ACT the goal is never to try to control our emotional experiences. The moment we do we run into “fix-it” mode which adds to suffering.

 Working well in the context of ACT means learning how to ride out emotional storms-to holdfast and do what matters instead of being knocked about onto the rocks of regret.

In other words, this is not a grounding or relaxation technique. If you do feel grounded and relaxed in the process (which certainly can happen) consider it a bonus.  

There are three parts to dropping anchor. With the convenient acronym ACE.

Acknowledge

Acknowledge what you are thinking and feeling: Notice and name your thoughts, feelings and body sensations. Things like “I am having the thought that I’ve failed”, “my mind is telling me the ‘it’s not fair’ story again”; “this is a memory from my painful past.” ; “This is anger showing up.”; “I’m noticing anxiety”; “There’s a lump in my throat”, “my shoulders are tight.”

Connect with your body

Come back into the body: As you continue to name what’s going on inside, start to move your body. This can be anything and everything. You could take a breath, push your feet into the floor, change positions, shrug your shoulders, do a side stretch stand, wiggle your toes, clench and unclench your fists, etc.  

Engage in what you’re doing

Notice everything beyond your skin. Refocus your attention by connecting to your sensations like sight, sound, smell and touch. Then shift your attention to the task at hand.

If you want some free audio recordings from Dr. Harris to try it out yourself they are available here: Dropping Anchor Resource Kit.

Anchored in Him: A Christian Practice for Anxiety and Overwhelm

As a stand-alone technique for navigating painful internal experiences, Dropping Anchor is fantastic. But as Christians we are called to go deeper. As St. Paul writes we are to “pray without ceasing” - especially when life feels overwhelming. That’s exactly where Anchored in Him comes in. It’s a practice rooted in evidence-based psychology and elevated by prayer in an effective faith-based coping technique. After all, why anchor ourselves not just in the present moment, but in Him?

The Christian tradition is full of saints and mystics who did just that– inviting God into each moment. St. Ignatius of Loyola developed the famous Examen style of prayer- a contemplative prayer that invites God review each moment of the day with us – while thanking Him and asking for guidance for tomorrow’s tasks.

Similarly, St. Therese of Lisieux, known for her “little way” wrote extensively in her spiritual writings about offering each moment to God. She described that, “For me, prayer is a surge of the heart, it is a simple look turned toward heaven.”

We all have troubles. No life is free from storms. But we are reminded by St. Paul that “neither death, nor life, nor angels, nor principalities, nor present things, nor future things, nor powers, nor height, nor depth, nor any other creature will be able to separate us from the love of God in Christ Jesus our Lord.” (Romans 8:38)

Anchored in Him stems from the same clinical science behind Dropping Anchor. But with the added understanding that wherever we are – including when we feel overwhelmed – God is right there in the boat with us.

 After all, Christ reminds us that when we abide in Him he will abide in us (John 15:4). Which is exactly the acronym that guides us.   

The ABIDE Steps (Acknowledge, Breathe, Invite, Discern, Engage)

Note: Examples in italics are suggestions. Don’t get fixated on the words. Use them as a reference.

A – Acknowledge

So often we are on autopilot. That’s why this step is so important (please don’t skip it!). Notice and name what’s happening inside you. Be honest - without judgement - about your thoughts, feelings and sensations. God doesn’t ask for perfection, only honesty.

- “Lord, this moment is hard. My mind is really beating me up right now.”

-“I notice tension in my body and my anger is rising. I’m afraid I’m going to lose it.”

B – Breathe and Move

Slow down. Breathe gently and deliberately. As you do, move your body in small ways-press your feet into the floor, roll your shoulders, open your hands in prayer. Movement reminds us we are embodied souls – temples of the Holy Spirit – not disembodied minds trapped in suffering. Softly on each breath repeat a scripture passage or prayer that reminds you that are not alone.

- “As I breathe, I remember you are here with me.”

- “I press my feet into the floor and stretch out my hands.”

- “Lord as I breathe I remember your words, “Be still and know that I am God.” (Psalm 46:10)

- “(In breath) Lord Jesus, Son of God (out breath) have mercy on me a sinner.”

I – Invite God into the storm

Invite Christ into the storm. Offer the moment up to him. Invite the Holy Spirit to guide you through this difficulty. Let your suffering become a prayer and an invitation. In surrender there is strength.

- “Jesus, I unite this struggle to your cross. Let this crying toddler become my invitation to live sacrificial love and patience as a father.”

-“Holy Spirit grant me the guidance to see what your way through this difficult moment. Show me how to be courageous and loving in this moment.”

D – Discern what to do

Ask: what matters most right now? What kind of parent, spouse or person do you want to be in the moment. Reconnect with your deepest values and God-given vocation.

-“This is my calling as a husband and father: to love, to guide and show patience. Even when it’s hard. Lord help me be the man you call me to be.”

-“This is my job. You placed me here for a reason. This presentation is a part of it. Lord, help me to remember that no matter what happens you are with me.”

E – Engage in what matters

Notice where you are and what’s around you. Reconnect to your senses. Identify what you see, hear, smell and touch. Then, take one small, faithful step in the direction of what matters. Not perfectly. Not heroically. Just one values aligned action.

- “I see my child laying in her crib. I feel the soft bedding. I gently pick up my child. I breathe again. I speak softly instead of yelling. I show love in the mess.”

- “I look out the window. I hear the birds. I take a breath. As I turn to my notes and remind myself that no matter what happens today may Your will be done.”

Why It Works: Grace Perfects Nature

St. Thomas Aquinas was a master at uncovering God’s hand in the science of his day. He saw no opposition between science and faith. He summarized this beautifully saying, “grace perfects nature.” Techniques like Dropping Anchor (ACE) work because they are rooted in evidence-based psychology and human physiology. Anchored in Him (ABIDE) applies those same natural principle and grounds them in eternal truth – inviting the only One who has ever calmed a storm into the messiness of our lives.

Both ACT and the Christian life recognize that pain in this life is inevitable. Both echo that suffering is when we try to out run pain or allow it to dominate our lives. And, both acknowledge that with practice we can learn to live meaningfully in the presence of pain.  

Viktor Frankl, a man who spent years in a Nazi concentration camp, recognized this profound truth.  He described that while we may not have the freedom to choose our circumstances, we are free to choose our response to those circumstances.  He coined the term tragic optimism. It is a recognition that, yes, pain is real – but it does not have the last word.

Techniques like these above are a way to meet pain with presence, perspective and purpose. They can become a practice for the Christian to navigate painful emotions - like anxiety, fear, sadness or anger. In this way, we can move from reaction to response, from chaos to clarity, and from self-reliance to God-reliance.

Final Encouragement: Practice in All Weather

All of us will encounter storms in life. We will have moments, each day that will test our patience, try our hope, and if unchecked, lead us to despair.

 We may not be able to control the weather —but we can learn to ride out the storms. Then we can set canvas again, follow our compass and sail towards what matters.

When practiced regularly, techniques like Dropping Anchor and Anchored in Him can become powerful Christian habits of presence—ways to stay centered in storms without being ruled by emotion. More importantly, when they become part of daily life, they help us live more faithfully and virtuously.

Rome wasn’t built in a day. Neither are habits formed by trying something once. Virtue takes practice. So does anchoring. Practice it daily. Whatever the weather.

When the seas are calm and the sun is shining—Anchor in Him.

When the harbor is near and skies are clear—Anchor in Him.

When the clouds gather and breakers rage—Anchor in Him.

When you’ve lost sight of shore and don’t know where to turn—Anchor in Him.

In every squall that batters the soul—hold fast. Take courage. And most of all, Anchor in Him.

Practice Anchored in Him for a week. Notice what happens when you let faith, not fear, guide the way.

Disclaimer

This post is for informational and inspirational purposes only and does not constitute medical or psychological advice. The content provided here is not a substitute for professional care, diagnosis or treatment. Reading this blog, subscribing to updates or engaging with its content does not establish a therapist-client relationship. Please consult a licensed healthcare professional for personal support. Portions of this blog may be generated or refined with the assistance of AI tools. All material has been shaped, edited, and finalized by the author to ensure fidelity to Catholic teaching, sound psychological practice, and lived human experience.