NLP: Breaking Anchors

What happens if you try to feel hot and cold at the same time? What occurs when you mix yellow and blue? What will your state be if you activate two opposite anchors simultaneously? You’ll feel warmth and see the color green. To break anchors, you anchor an unwanted negative state (let’s call it cold or blue) and a positive state (hot or yellow), then trigger both anchors at the same time. After a short period of mixing, the negative state will change, and a new state will emerge.

You can use this anchor-breaking technique with a friend or client. Below is a description of the steps. Make sure you establish and maintain rapport throughout the session.

Brief Steps for the Anchor-Breaking Technique

1. Identify the problematic state and a powerful positive state that is easily accessible to the person.
2. Access the positive state and calibrate the person’s physiology so you can recognize it. Change the state: have the client shift to a different state by distracting them or simply asking them to do so.
3. Recall the desired state again and anchor it with a specific touch and/or word (or phrase), then change the state again.
4. Test the positive anchor to make sure it’s set. Activate the anchor using the same touch in the same spot and/or by saying the same words. Make sure you actually see the physiology of the desired state. If not, repeat steps 1–3 to strengthen the association. Once the positive anchor is set, change the state again.
5. Identify the negative state or experience, and repeat steps 2, 3, and 4 for the negative state, anchoring it with a different touch in another location. Change the state. At this step, you’re setting the anchor for the problematic state.
6. Guide the client through each state in turn, using the anchors alternately and saying something like: “There are times when you feel ‘blue’ (activate the negative anchor), and in those situations, it would be better to actually feel ‘yellow’ (activate the positive anchor).” Repeat this several times, without pausing between states.
7. When ready, say to the client: “Notice any changes you become aware of,” and activate both anchors at the same time. Watch the client’s physiology closely. You may see signs of change or blending. Release the negative anchor first, then the positive anchor.
8. Check your work by either asking the client to return to the problematic state or by activating the negative anchor. You should see the client enter a state somewhere between positive and negative (various shades of green), a new distinct state, or a positive state. If the negative state persists, find out what additional resources the client needs. Anchor them in the same spot as the first positive resource, then return to step 6.
9. Finally, ask the client to think about a situation in the near future where negative feelings might arise, and have them imagine going through it. Observe their state as they do this. Listen to how they describe it. If you’re not satisfied with their state, or if they’re not happy with the prospect, find out what other resources are needed and anchor them in the same spot as the first positive resource, then continue from step 6.

The anchor-breaking technique won’t work until the positive state is stronger than the negative one. You may need to build up positive resources on the same anchor to achieve this.

This process can be understood as the nervous system trying to activate two incompatible states at the same time. It can’t do this, so it does something else. The old pattern is broken, and new ones are created. That’s why confusion often arises when two anchors are triggered. Anchors make experiences available for conscious control by using natural processes that usually happen unconsciously. We anchor ourselves all the time, often randomly. Instead, we can be much more selective about which anchors we respond to.