Dropping Anchor (ACE)
An ACT grounding worksheet explaining the three ACE steps of dropping anchor, with a practice log of storms, cycles, anchoring ratings and next actions.
1-page fillable PDF · US Letter (prints on A4) · Grounding · Present moment
- Approach / concern
- ACT
- Technique
- Grounding · Present moment
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Dropping Anchor (ACE)?
Dropping anchor is an ACT exercise popularized by Russ Harris for grounding during intense emotions. ACE stands for Acknowledge thoughts and feelings, Connect with your body, and Engage in what you’re doing.
Why it works
Present-moment awareness is one of ACT’s core processes, and grounding exercises like dropping anchor support psychological flexibility during distress (Harris, 2019; Hayes et al., 2012).
When to use it
- Intense emotions, panic and flashbacks
- Rumination and overwhelm
- Before valued action
- Teens and adults
How to use it in session
- Explain the storm and anchor metaphor.
- Guide several ACE cycles in session.
- Practise in mild distress first.
- Use during emotional storms.
- Log and review.
Clinician tips
- The aim isn’t to make feelings go away, but to hold steady.
- Short versions work in public.
- Follow with a valued action.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Is dropping anchor the same as grounding?
It’s a type of grounding from ACT that also emphasizes acknowledging experiences and re-engaging with life.
How long does it take?
Anywhere from 30 seconds to a few minutes, cycling through the steps.
References
Harris, R. (2019). ACT made simple (2nd ed.). New Harbinger.
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.). Guilford Press.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
