Overwhelmed? Create an anchor.

When you’re overwhelmed create an anchor.

Overwhelmed gif

Mental anchoring is a technique used by therapists to help ease panic attacks and anxiety. It’s also something I’ve used myself and with clients to help cope with feeling overwhelmed.

If you’ve ever felt extremely overwhelmed you know how miserable it can feel. It seems like everything is out of your control, the world is caving in on you, and you are smothered by obligations, responsibilities, and tasks.

During this time it’s easy for your fitness and nutrition to get left behind. By creating a fitness and nutrition anchor you can help yourself stay in the game.

The goal of creating an anchor isn’t to make progress. You’re not trying to lose weight, get stronger, or improve your cardiovascular health. You’re trying to help yourself do something,


And to avoid turning your fitness and nutrition completely off.

Your anchor should be something that you feel confident you can do no matter how bad things get. Your anchor should be specific and meaningful for you.

  • Walk to the mailbox and back
  • 10 push-ups
  • 1 workout this week
  • Water with all your meals
  • Taking a 2-minute break halfway through your meal
  • Rotating the same 3-4 meals
  • Laying down and doing nothing for 2-minutes every day

The possibilities are endless and you may find that you’re anchor changes based on the circumstances.


Create 2 to 3 potential anchors for your fitness, nutrition, and mindset. Put them in a place that’s easy for you to see. The next time life punches you in the face refer to your anchors and pick one to practice.


Photo by CHUTTERSNAP on Unsplash