Using the Dropping Anchor Technique to Manage Stress and Conflict During Separation (Ep. 123) 2q1g62

In this episode of The Divorce Collective, host Dannielle Young follows her theme of stress and conflict management strategies to adopt during separation. She introduces the Dropping Anchor Technique, a mindfulness-based grounding exercise rooted in Acceptance and Commitment Therapy (ACT). By exploring this technique, Dannielle helps individuals to stay calm and collected during the emotionally overwhelming moments of separation. This practical, three-step will call you to feel empowered in regaining control of your emotions and behaviours when confronted with challenges. Key Points Discussed: What is the Dropping Anchor Technique? Like an anchor in stormy waters, this grounding exercise aims to help manage emotional storms during high-stress situations by preventing emotional drifts and impulsive reactions. Three-Step Process: 1. Acknowledge your thoughts and emotions: Notice your feelings (e.g., anger, frustration) without judgment. 2. Connect with your body: Use physical grounding techniques like pressing your feet into the floor or taking deep breaths. 3. Engage with the present moment: Focus on your surroundings to anchor yourself in the present. Why is it useful in separation? It is no question that, with separation, comes inherently emotional, unexpected triggers that can escalate conflicts. Often, it can be easy to make decisions or behaviours that we will later regret. By slowing down these emotional responses, you can grant yourself the power to step away from the situation and return with a calm, solution-focused mindset in any situation. Whether that be parenting, financial settlements, or legal proceedings, you can regain control to better the wellbeing of those involved, including yourself, and your children. Example: You receive a message from your ex-partner Without Dropping Anchor: You immediately fire off an angry response, escalating the present conflict. With Dropping Anchor: You take the time to pause and acknowledge your emotions. You are upset by the message. You start to ground yourself by placing your feet on the floor, pressing your hands together and focusing on the pressure between your palms. You take deep breaths and bring yourself back to this present moment, acknowledging your current environment. The emotions have subsided a bit and you are able to think calmly. You respond with a neutral message. Which approach do you think was better? We call you to try this technique yourself and tell us how you went! Did you find that adopting this strategy led to a better outcome? Disclaimer: This podcast is for informational purposes only and does not constitute legal advice. For personalised guidance, please consult with a family lawyer at Collective Family Law Group. If this episode resonates with you, be sure to subscribe, leave a review, and share it with someone who might need during a separation. Connect with Collective Family Law Group: Instagram: @Collective_Family_Law Facebook: Collective Family Law Group LinkedIn: Collective Family Law Group Website: collectivefamilylaw.com.au Phone: (07) 5574 0971 115y5v