Or, How to Dissolve Any Fear, Phobia or Anxiety in
Under Ten Minutes
THIS SESSION: A QUICK OVERVIEW
You know how to induce positive states at will (by
anchoring), but you can also neutralize fears, phobias, anxiety and other negative states, too. The collapsing anchors technique can zap these unwelcome states - once again putting you in control, instead of feeling a victim of your emotions.
USE THIS FOR:
• Getting out of a negative funk and into a
positive state. • Neutralizing a fearful or anxious situation. • Dissolving bad feelings, fears, or phobias.
STEP-BY-STEP SUMMARY:
1. Pick a negative feeling, fear or anxiety.
• Not a full-blown phobia to start with, just
something that makes you uncomfortable, anxious, or a little fearful. • Give the feeling a name – any name, ideally just one word. • Make sure that name is easy to recall. 2. Decide on a feeling/reaction you’d like to have instead.
• Again, name the feeling. Maybe you’d
want to feel calm, nonchalant or indifferent. • Make sure that name is easy to recall.
3. Prepare.
• Close your eyes.
• Have your hands free.
4. Recreate the negative state.
• Bring to mind the thing that triggers the
negative feeling. • Notice where you experience that feeling in your body. • Discover if it has a color, a shape, what it’s made of, and so on. • Does it move or is it still? • What does it weigh? • How big is it? • Remember, we’re talking about the feeling, not the trigger! • Don’t move on until you’ve discovered all you can about what this feeling looks, feels and acts like
5. Shrink the feeling and create an anchor for it.
• Hold your hands out in front of you with
palms up, and elbows bent and relaxed. • Imagine shrinking that feeling down to about the size of a small pebble, so you can hold it in the palm of your hand. • Place it, in your imagination, in the palm of your non-dominant hand. • Just leave it there for the time being. • Open your eyes, with your hand still holding this thing, and look around for a couple of seconds. This clears your mental screen.
6. Recreate the positive state and create an
anchor for it.
• Close your eyes once more and bring to
mind the good feeling you chose, the one you’d like to have instead. • Think of a time when you felt it, and again discover where in your body you experience it. • Let yourself find out what it’s made of, what color it is, whether it’s moving or still. • What does it weigh, how big is it? • Find out all you can about how this feeling represents itself to you when you mentally zoom in on it.
7. Add more positive anchors.
• Shrink the feeling, and repeat.
• Shrink that feeling down to a manageable size. • Place it, in your imagination, in the palm of your other hand. That’s your dominant hand. • Repeat – find another memory/time when you felt the way you want to. • Again, notice where you experience that physically. It may look the same as the previous one, or it may have some differences, or it may show up entirely differently. • Once you’ve got it, shrink it down to a size you can hold in your hand, and mentally add it to your dominant hand. It’s perfectly okay to have more than one object in that hand. Sometimes they’ll sort of meld together, and that’s just fine too. • Repeat this sequence a third time. In other words, find another time when you felt the desired state, locate the feeling in your body, find out about it, shrink it, and add it to the collection in your dominant hand.
8. Collapse the anchors.
• You have the negative thing in one hand
and all the lovely stuff in the other. • Imagine that your hands are being slowly magnetized towards each other, palm to palm. • Irresistibly, they’re being pulled together, slowly at first… and then as they get closer the pull gets stronger… and stronger… until… CLAP! They’re together! • Hold them like that for about five seconds. • When you’re ready, open your eyes and gently release your hands. COLLAPSING ANCHORS IS A GREAT TOOL FOR OVERWRITING A NEGATIVE STATE, OR THOUGHT PATTERN, WITH SOMETHING MUCH MORE POSITIVE.