Anchor Yourself with a Phrase

Our minds can get noisy when something is weighing on us. We replay the conversation, think about what we should have said, or imagine what might happen next. One thought leads to another until we're carrying far more than the original moment.

Sometimes, a few simple words can give us something steady to return to.

An anchor phrase is a short phrase you choose that helps bring your attention back to what you need in the moment. It doesn't make the difficult situation disappear, and it isn't about talking yourself out of what you're feeling. Instead, it can be a reminder of how you want to move through the moment.

Simple Practice

This week, choose one short phrase that feels meaningful to you.

It might be:

“This moment will pass.”

“I can give myself time.”

“One moment at a time.”

Choose something that feels right to you. One of my personal anchor phrases is: “Hold on to your joy.”

I've learned that holding on to my joy doesn't mean pretending everything is okay. It reminds me that a difficult moment doesn't have to take everything with it.

Once you've chosen your phrase, practice using it.

Say it before you begin your day. Write it somewhere you'll see it. When you notice your emotions escalating, quietly return to those words.

You may even pair your phrase with a breath.

Breathe. Repeat your phrase. Notice what happens next.

Your anchor phrase gives you familiar words to return to when your thoughts feel scattered or the moment feels heavy

Pause & Reflect

What words help bring me back to myself?

You don't need the perfect phrase. Choose something that feels true to you and practice returning to it when you need it.

Choose your words. Return to them. Choose your next move.

That's where the practice begins.

Love,
Dr. Joy