An anchoring phrase is a short snippet of information you choose when you are wanting to feel calm and safe. Repeating your anchoring phrase in times of extreme distress until the feelings of distress start to subside is a good coping tool.
An example would be, “My name is ____, I am ____ years old, I live at _____, I am competent. Everything is okay.”
This phrase can include anything factual about yourself and will remind you of who/where you are to help you ground into reality. While it’s not required to include positives about yourself in your anchoring phrases… Why not?
Focussing on the positives during distressing times can only be a good thing.