The 4‑Point Anchor

What It Is

A grounding technique that stabilises attention and reduces overwhelm.

Why It Works

Anchoring gives the brain a clear point of focus, reducing mental noise.

How to Do It

• Feel your feet on the ground.

• Feel your hands on your gear or thighs.

• Take one slow breath.

• Name the exact moment you’re in (“Right now, I’m here”).

  
  

When to Use It

1. before entering a scene

2. after a surge of adrenaline

3. when your mind is racing