[AREAS]
Grief
Bereavement
[DOMAINS]
Grounding
Stabilization
[APPLICATION]
In-the-moment wave of grief
[CLINICAL ROOTS]
Somatic Grounding
Sensory Orientation
Polyvagal Theory
[OBJECTIVE]
When grief blindsides you, it can feel like being pulled under – by a memory, a smell, a flash of what’s gone. When you’re about to check out or numb out, but you want to stay present, the Anchor Drill can help you lock onto something solid until the surge passes.
[SETUP]
- A small object you can grip (coin, stone, ring, etc.).
- 60 seconds.
- Somewhere to plant your feet.
[STEPS]
- Grip the object — feel its weight, edges.
- Plant your stance.
- Name three sensory facts (see/hear/feel).
- Hold for 30–60 seconds as the feeling passes.
- Release and remind yourself: I’m still here.
[PAYOFF]
This interrupts spiralling grief by giving your nervous system a physical, present anchor.
[UN]RELATED: HOV - Adnis (2017)
What ancestors did you summon to the summit
To give me what I needed, what you need to take from 'em
The tsunamis that I swum in to become in
Had the cable with the anchor for the places that I sunk in