The RE-ANCHOR tool (10 minutes) to anchor in a new response.
Repulsive image, Exciting image - Arrange, Notice, Capture, Honour, Open your eyes, Reset.
A way to change your reaction on a subconscious level, using an NLP technique called 'The Swish'. Inspired by The Swish Pattern (Tony Robbins, NLP practitioner). Find a private spot, take about 10 minutes and think of something you’ve been reacting badly to - something you’d like to change the way you feel, think and react to. This powerful technique can help, with practice. It make take 2-3 practices to anchor it in fully.
Do this process 10 times - get used to it, make it second nature. For the first time go slow, it’ll be clunky. Each time get easier, smoother and faster. By the 6th you should be doing this in a few seconds. The key is do it succinctly, rapid replacing of the anchor - as soon as you see the negative image and feel the emotion, quickly see the small positive, do the swish, feel happy and then open your eyes.
Repulsive Image: See/feel what you don’t want (something that triggers a negative emotion or reaction).
Exciting Image: See/feel a positive, attractive image, represented as a thumbnail down in the corner. (Eg. This image is a powerful you - a strong response free of any fear and feeling of being really proud of yourself, able, strong and motivated). See it and feel the pull of it.
Arrange them: With your hands pull the thumbnail of the Exciting image forward, as it comes closer it gets bigger and pushes the other image away, into the background. Eventually all you see is the exciting image.
Notice your feeling: Take a breath as you fully take in the exciting image and scan your body for positive feelings.
Capture this image: Take a snapshot in your mind. Perhaps say a phrase that captures the feeling or the image that you experience.
Honour yourself: Bow to yourself and thank yourself for using your sacred and powerful mind skillfully.
Open your Eyes: Have a look around.
Reset: Close your eyes and bring your body into a relaxed, upright posture. Take a deep breath and begin.
Extra notes:
The trick about this technique is that it is like a stoic meditation, or exposure therapy. In the process you are allowing yourself to feel the fear of the situation many times but you rapidly replace it.
At the end of doing this 10-15 times notice how the original negative image now feels to you - You may notice it is harder to recall, as the attractive image automatically replaces it.
You may have to re-anchor this again later. Just remember to RE-ANCHOR can be a conscious choice, with repetition of exposure and practice of the RE-ANCHOR process or using the representation you create in the process for a quick an easy reminder. This also makes the new anchor more powerful by touching a part of the body and making a sound that resonates with the feeling and image.