An anchor is an NLP tool used to create a positive state. We respond to anchors all the time, certain foods will get you licking your lips, or a smell of a particular perfume will remind you of your first date, or did you ever get drunk on whisky and now every time you catch the smell of Whisky your stomach somersaults . Our memories are stored as associations with our senses.
The concept of anchoring comes from Pavlov. You remember Pavlov's dogs? In NLP we call what Pavlov did anchoring.
What Pavlov did with his dogs, was that he rang a bell, and showed the dogs food. Rang the bell and showed them food. Then he rang the bell, and the dogs salivated just as if they'd just seen food. The bell (the sound) was actually an anchor. What he had done is to set up an anchor for the dogs. The brain is very good with associating feelings with situations. The brain can attach feelings of terror within a second we know that!
Anchoring is also used by skilful film makers to induce suspense in the audience. Think of your own psychological changes that occurred when you heard the soundtrack’s, pounding heartbeat rhythm in the moments leading up to each of the appearances of the huge killer shark in the film ‘Jaws.’ Did your heartbeat increase? Did you have to see the shark, or was the thumping music enough to start your slide to the edge of your seat?
Sports men and women will frequently use anchors to stimulate a desired state (of confidence, control, calm, etc.) that will help their game.
The anchors can be images, sounds or cue words, or touch/pressure applied to part of your body - they can be internal or external.
The Making of an Effective Anchor
• Making sure the state (emotion) is accessed fully and intensely.
• Getting the client to associate into the state.
• Getting the client to see what they were seeing, when recalling the memory that triggered the state, for this they have to be fully associated into the memory.
• Hearing what they were hearing, again they have to be fully associated into the memory.
• Feeling what they were feeling.
Timing of the anchor
• Start the anchor just before you reach the peak of the experience.
• The most vital portion of the process is to detect where and when the state is at its peak.
The anchor needs to be set just prior to the peak of this state. Make sure that you set the anchor here or you will anchor a state of decline. Time it correctly; you will have anchored a state that is still on an incline.
To create an effective anchor the client has to be fully associated into the state required.
Try this exercise on yourself to create instant self confidence:
Think of a time when you were totally confident, you felt powerful. As those feelings come back to you they will peak and subside. Say the word confidence with a particular, tone, volume and tempo to establish the anchor and start clenching your fist. Repeat this and then test it by saying in the same tone and tempo the word confidence and clench your fist. If you’ve done it right you should feel a welling up of those same emotions. Simple isn’t it?
Timing is crucial, fire the anchors before the peak and release before the peak declines.
Anchors can be visual, auditory or Kinesthetic.
You can use visual anchors to anchor the resourceful state. You can use external or internal anchors. For example, you could use a item of jewellery to anchor being calm and relaxed. The external anchor always has to be there for you to use. You may find it relaxing and calming to view a certain photograph, but unless you can carry it around with you, it is of limited use. You can however use an internal image of the photograph or picture to anchor your resourceful feeling.
Visual Anchors
Most visual anchors are internal. Some examples of visual anchors are:
• Symbols. For example, you could use a circle as a symbol for being calm and relaxed and anchor this to your state.
• People, such as a trusted friend or family member.
• Various objects and landscapes can be used as anchors for being calm and relaxed. For example, you could imagine:
o A waterfall
o A flower
Auditory Anchors
You can use a sound as an anchor. Like the visual anchors, sounds can be internal or external. You can use an internal voice as an anchor. For example, you could anchor the phrase 'calm and relaxed’ or you could hum.
Remember how you felt as a child when you heard the sound of the ice-cream van?
Kinesthetic Anchors.
• Imagining a comforting hand on your shoulder
• Imagine being comforted as a child, a loving embrace by a parent
• Squeezing the second finger and the thumb together
• Touching yourself on the back of your hand
Visual, Kinesthetic and Auditory Anchors
You could combine the anchors altogether, maybe imagining a loving embrace from a parent, while smelling their perfume and hearing their comforting words, while squeezing your finger and thumb together. Or was it that relaxing holiday with the sound of the ocean, and the smell of the sea air and the warm breeze on your skin.
Setting a Anchor
Ask the client to recall a specific time when they felt confident. You don't want to pick just any old memory of confidence. Pick a memory of a time that they felt extremely confident?
After recalling a specific memory of a time that they were extremely confident, you need to get them to fully re-experience that event.
Get them to really visualise that time.
Ask them to see what they saw and make the colours brighter, ask them to hear what they heard, and to turn the volume up, ask them to feel any of the feelings/emotions they felt,
To take themselves back to that place of extreme confidence in their mind. To feel it, see it and hear it as if it were occurring at this very moment.
As they’re re-experiencing the feelings, examine them and then intensify them.
Now the most vital portion of the process is to detect where and when the state is at its PEAK'. The anchor needs to be set just prior to the peak of this state. Make sure that you set the anchor here or you will anchor a state of decline. If you time it correctly, you will have anchored a state that is still on an incline.
The best anchors to use are kinaesthetic ones. Using visual, auditory and kinaesthetic all together, will make the anchor that much more effective. Try to use all three if possible. I call this anchor coupling'. When placing a kinaesthetic anchor, you don't want to place it in an area that is touched frequently. I normally set the anchor on the clients elbow. (I recommend holding it for five seconds) then release it subsequent to the peaking of the state.
When you complete all these steps, you will then need to break state. I suggest going through the anchoring process with your eyes closed. Breaking state will then be easier by just getting them to open their eyes and thinking of something else. Shake it off so to speak.
Geraldine Paynter has a background in client centered work, with people in crisis and with life shortening illnesses. Has certification in Hypnotherapy, Hypnosis, and NLP. As a full time practitioner has a wide range of experience in treating a range of issues. In recent years Geraldine has developed specialist approaches in a number of areas, these include self confidence, and a unique approach to anxiety related issues.
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