Strong is Hard Anchor Thoughts

An anchor thought is a positive or empowering statement that someone repeats to themselves to stay grounded, focused, or confident in a challenging situation. Here are some tips for working with anchor thoughts:

Creating Anchor Thoughts

• Make them short, simple, and clear. For example “I can handle this” or “I am strong.”
• Phrase them positively. Focus on what you can do rather than what you want to avoid.
• Make them realistic and believable for you. Don’t try to force grandiose affirmations if they don’t resonate.
• Tailor them to specific situations. Different contexts may call for different anchor thoughts.

Strengthening Anchor Thoughts

• Repeat your anchor thought 5-10 times slowly to yourself or in your head when you’re first adopting it and whenever you need extra support. Hearing it helps cement it.
• Visualize yourself embodying the anchor thought. Picture yourself handling a tough situation with grace for example.
• Practice using anchor thoughts in lower-stress situations to build confidence with the skill.
• Counter unhelpful thoughts by shifting your attention to your anchor thought. Don’t fight bad thoughts, just refocus.

The more consistent you are about using a supportive anchor thought tailored for your needs, the more automatic and powerful it will become overtime. Adjust the thought if needed until it “clicks.” Trust in yourself!

Sample Anchor Thoughts

• I can handle this one step at a time.
• I have overcome challenges before; I can do this too.
• My anxiety/fear does not define me or my abilities.
• I can ask for help if I need it.
• I am strong and resilient.
• My worth is not defined by others’ approval.
• I can sit with this feeling; it will pass.
• I choose peace and accept the things I cannot change.
• My best is good enough.
• I can look at this situation honestly and learn.
• Progress not perfection. I’m improving.
• I have so much to offer; I am enough.
• Stay optimistic. This could have a positive outcome still.
• Breathe. Slow down. Focus on the present.
• Don’t judge so harshly. Talk to yourself like a good friend.
• Let go of what no longer serves me.
• I cannot control others, only myself.
• Each moment is a new beginning.
• I allow myself to feel joy and positivity.
• I forgive myself and choose my own path forward.