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Overwhelmed by "What If" Thoughts? Try Dropping Anchor

With Byron McCaughey · 17 August 2025

In this session, psychologist Byron McCaughey shares a simple yet powerful mental tool called Dropping Anchor. This tool is especially helpful for high-performing professionals - like the investment banker in this story - who find themselves spiralling into anxious "what if" thoughts. Instead of fighting the anxiety (which often makes it worse), Dropping Anchor helps you stay grounded in the storm so you can respond with clarity and control. Whether you're a founder, executive, or creative under pressure, this practical tool can help you stay present, regain composure, and take action that aligns with what matters most.

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Transcript

Today I'm going to share a really useful tool with you called dropping anchor.

I recently had a client come in who's on an investment drive and say, "Byron, I can't stop thinking thoughts of what happens if I mess this up? What happens if I fail?" This person was doing everything to distract themselves from these thoughts, but it wasn't working - and it was having a detrimental impact on their performance.

This is where acceptance comes in. It's not because we like these experiences, but we recognise that when we try and fight them, it just makes it worse. So I introduced a tool called dropping anchor, which has three parts to it.

The first part is to acknowledge the storm. Yeah, I'm feeling anxious right now - and that's okay.

The second part is to connect with your body. Feel your feet on the floor. Put your shoulders back. Connect with your body.

The third part is to connect with your environment. Notice something in your environment you hadn't noticed before - the way the light's coming in through the window, the way a plant is growing. Connect with your external environment.

By doing these three steps, we're still in the storm, but we're grounded - and we put ourselves in the best possible position to step forward in a way that's going to give us the outcome we're hoping for.

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