One word that keeps coming to mind lately is “anchor.” In meditation, we use anchors to help the mind focus and return to stillness when it begins to wander. These anchors can be the breath, a specific word, or even a mantra, such as “I am.” Recently, I’ve come to realize how powerful it can be to use anchors not just in meditation, but in daily life, especially for someone who struggles with anxiety or is juggling the demands of a busy life.

As moms, we are constantly balancing multiple responsibilities. We worry about our kids, our spouses, our work, and ourselves. The daily stressors often build up, and we can feel overwhelmed by the constant flow of thoughts, emotions, and tasks. However, just like anchors in meditation, there are small, intentional practices we can use throughout the day to help us stay grounded and calm—even in the chaos. These anchors give us a sense of stability and help us reconnect to the present moment when we feel overwhelmed.

Why Anchors Matter

The concept of using anchors comes from the practice of mindfulness, which encourages us to stay present and aware of our surroundings, thoughts, and emotions without judgment. Studies show that mindfulness practices, including the use of anchors, can help reduce anxiety, improve emotional regulation, and increase overall well-being. In fact, research has shown that mindfulness can activate regions of the brain that promote emotional stability and resilience (Keng et al., 2011). This is why using anchors can be so beneficial—by returning to a point of focus, we train ourselves to remain calm, grounded, and balanced in even the most challenging situations.

For years, I struggled with an overactive mind. My thoughts often felt like a whirlwind, spinning out of control. Without realizing it, I leaned on various anchors to steady myself—some healthier than others. In the past, I might have turned to habits like drinking or mindlessly scrolling through my phone as ways to escape or calm down. But over time, I realized that while these habits provided temporary relief, they didn’t offer true calm or long-term stability.

So, I began seeking out more intentional and positive anchors. By incorporating these small shifts into my daily routine, I started to notice the difference. Over time, my anxieties became more manageable, and I began to reclaim a sense of calm and confidence. The simple practice of using affirmations, focused breathing, and mindfulness became transformative. These practices didn’t eliminate my challenges, but they did help me face them with a greater sense of peace.

What Are Anchors?

In mindfulness practices, anchors are tools we use to help us refocus and return to the present moment. When our minds start to wander or our emotions become overwhelming, we use these anchors to calm the storm inside our heads. They can be simple phrases, like “I am enough” or “I am grounded.” They can be physical sensations, like the feel of your feet on the ground or the rhythm of your breath. They can also be sounds, like a calming mantra or a gentle song. Anchors provide stability, helping us return to a place of inner peace when life feels chaotic.

The beauty of anchors is that they don’t need to be complicated. They can be as simple as a deep breath or a quiet moment of reflection. And they can be used anytime, anywhere, whether you’re alone in your room or in the midst of the chaos of family life. Anchors offer a simple, yet powerful tool for regaining control over your thoughts and emotions when they feel overwhelming.

How I Use Anchors

Looking back, I see how incorporating anchors into my daily life has helped me build resilience and strength. Some of these anchors are physical, while others are affirmations I repeat to myself when I feel the weight of the world on my shoulders. Here are a few anchors that have had the most significant impact on my mental and emotional well-being:

1. “I am loved.”
   As a wife and mother, there are moments when I feel uncertain about my relationships, especially when I’m stressed. In those times, I remind myself of the people in my life who love me. Recalling moments when they were warm, kind, and loving toward me helps calm my mind. Instead of letting my worries spiral, I focus on these affirmations of love. The simple act of remembering these moments helps ground me and quiets my fears.
2. “I love my children and am doing my best.”
   Motherhood is filled with moments of self-doubt. Whether I’ve lost my patience or yelled out of frustration, it’s easy to feel guilty or inadequate. When I start to feel like I’m failing as a mother, I remind myself that I’m doing my best. Repeating this phrase helps shift my perspective. I reflect on the beautiful moments I share with my children—the laughs, the hugs, the quiet moments. This anchor encourages me to respond with calm and compassion instead of frustration.
3. “I am a capable and good woman.”
   There are days when I feel insecure or inadequate. Maybe I haven’t reached all my goals or I’m struggling with my self-image. During these times, I remind myself of my strengths and accomplishments. I repeat the phrase, “I am a capable and good woman.” I think about the things I’ve achieved and the compliments others have given me. This affirmation helps me reconnect with my own value, reminding me that I am worthy of love and respect, just as I am. It also helps me embrace the idea that perfection isn’t necessary to be enough.
4. “Everything will work out.”
   One of the hardest anchors for me to embrace is the concept that “everything will work out.” This one is particularly difficult because it requires surrendering control over the uncertainty of the future. I have learned, though, that this concept is not about resigning myself to passivity, but about embracing faith that, even in uncertainty, things tend to work out in ways we may not expect. When I reflect on times in my life when things felt bleak, I recall how they eventually resolved—though not always the way I imagined. This anchor helps me trust the process and relinquish the need to control everything.

Additional Anchors That Keep Me Grounded

Beyond the affirmations I repeat, there are other practices I’ve adopted to anchor myself throughout the day. These habits help me stay grounded and focused on what matters most. Here are a few of them:

5. Exercise (Gym, Jiu-Jitsu, or Running)
   One of the most powerful anchors I use is exercise. Whether it’s hitting the gym, training in Jiu-Jitsu, or going for a run, I make it a priority to move my body every day. Exercise is not just a way to stay physically healthy, but it also helps me clear my mind and release pent-up stress. The physical activity gives me the space to process my emotions, and the endorphins that follow help improve my mood. Even a short workout can make a big difference in how I feel throughout the day.
6. Waking Up Early to Meditate
   The mornings are often the busiest time of day, but I’ve found that waking up just a few minutes earlier to meditate sets the tone for my entire day. Meditation is a powerful anchor that helps me center myself before diving into the demands of parenting, work, and life. Even a short, 10-minute session can help calm my mind, increase my focus, and bring clarity to my intentions for the day ahead.
7. Bedtime Routine (Journaling)
   Another important anchor for me is my bedtime routine, specifically journaling. At the end of the day, I take a few minutes to reflect on my experiences, jot down my thoughts, and express gratitude. Writing in my journal allows me to process the day’s events, release any lingering tension, and create space for relaxation. It’s a practice that helps me wind down, clear my mind, and sleep more peacefully. Journaling also provides a way to celebrate the small wins and moments of joy I experienced throughout the day, which helps foster a sense of gratitude and contentment.

Why Anchors Work

The beauty of anchors is that they don’t have to be complex. The simplicity of these practices is part of their power. Research has shown that even small, consistent actions—whether physical or mental—can lead to long-lasting changes in how we respond to stress and anxiety. When we practice mindfulness, affirmations, and other positive anchors, we retrain our brains to respond with more balance and calmness in stressful situations (Hölzel et al., 2011).

As we incorporate these anchors into our routines, they begin to compound over time. Small shifts in mindset and behavior create a ripple effect, helping us build resilience and emotional strength. We don’t need to make drastic changes to feel better; by focusing on one small practice at a time, we can gradually build a foundation of calm and peace that supports us in all areas of life.

Conclusion

Finding calm in the storm is not about eliminating chaos or achieving constant perfection. It’s about learning how to steady ourselves amid the ups and downs of life. The anchors I’ve shared with you—affirmations, exercise, meditation, and journaling—have been my way of cultivating peace and resilience. I encourage you to experiment with your own anchors and see how they can help you find moments of stillness and strength in your daily life.

In the end, it’s not about avoiding challenges, but about learning how to respond to them with greater intention and calm. Anchors offer us a simple yet powerful tool to do just that. I hope that by sharing my experience, you will feel inspired to embrace these practices in your own life and discover the power of anchors for yourself.

Citations

1. Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041-1056.
2. Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., & Gardner, H. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.