Positive Anchor Technique
We often experience fear of failure and self-doubt in various situations. This fear can arise when a student is taking an exam, when a coach is about to speak in public, or when someone is driving a car for the first time. Everything depends on our self-esteem and perception of the situation. Sometimes, we all need support and a way to find a resourceful state.
There are many techniques that help overcome fear and become more confident. One particularly interesting method is the “positive anchor” technique, which is described below:
How to Use the Positive Anchor Technique
- Relaxation: Start by entering a relaxed state. It’s best to sit or lie down, either in silence or with slow, relaxing music in headphones. Inhale through your nose for a count of three, hold your breath for 1-2 seconds, and exhale through your mouth for a count of three. Focus on relaxing every part of your body, starting from your toes and gradually moving upward, relaxing your eyelids, facial muscles, and head. Spend about 10-15 minutes on this relaxation.
- Visualization: In great detail, visualize the situation where you need confidence. See yourself in that situation as a winner. Imagine what you’re wearing, what you’re saying, and who is with you. Maybe your loved ones are praising you, maybe you’re receiving enthusiastic applause after a successful performance, or perhaps you’re getting compliments and admiration from an examiner or the joy and respect of your colleagues after a successful negotiation. Stay in this state of uplift, achievement, confidence, and victory for 1-3 minutes.
- Setting the Anchor: Imagine you have a secret “button” on your body that triggers this wonderful state. At the peak of your positive emotions from the visualization, press this “button.” The “button” should be a part of your body you rarely touch, such as the pinky toe on your left foot, the hollow under your knee, or a spot between your right thumb and index finger. By pressing this “button,” you lock in your state of success. You should feel confident that what you intended has already ended with the desired positive result.
When to Use the Positive Anchor
Use the positive anchor technique whenever you need it, and you’ll see how well it works to boost your confidence and overcome fear.