Using Anchors to
create desired emotional states 1 The Circle of
Excellence The technique can be used to
summon up confidence in a crisis or produce best performance in public. Examples: Public speaking,
interview, sporting event, examination, first date. It works by allowing you to use a
“trigger”, in this case stepping forward into an imaginary circle, usually
accompanied by some form of hand gesture such as pinching the thumb and
forefinger together, to boost a positive state of mind when under pressure. Work through the following steps
to create your own Circle of Excellence: It helps to do this exercise with
a coach or partner who will talk you through the actions as this will help you
to be free to concentrate on noticing and recognising the subtle inner changes
you will begin to utilise to gain control of your inner states. Begin by standing up and drawing
an imaginary circle on the floor in front of you. Make it wide enough to step into. 1 Staying outside the
circle identify the state of mind you want to anchor and tell your partner what
that is in your own words. Be
specific. For example instead of using
nominalisations such as “confidence” you may specify that you want to be “clear
headed” or “in control”. 2 Step into the
circle and remember a time when you were in that particular state. Fully return to that time, vividly, as if you
were there. See what you saw, hear what
you heard and appreciate the feelings arising in that situation. Make sure you are fully associated, seeing
through your eyes, hearing through your ears, notice the scents and smells and
appreciate all the feelings. 3 When you are fully
engaged in that experience, hold the thought and anchor it by pinching the
thumb and forefinger of the right hand together and as you do so, and as you
squeeze tighter, imagine that whole experience becoming twice as strong and
make the colours brighter, the sounds louder and richer and experience the
sensations of the feelings spreading throughout your body. 4 Step out of the
circle and repeat step 2 and 3 recalling a second experience where you were in
the same best state. Once you’ve completed that, step out of the circle. 5 Think of a time in
the future when this best state will be useful to you. 6 Step into the
circle imagining the success of the future event, firing off the hand anchor at
the same time. Fully engage in the situation, see through your eyes, hear
through your ears and fully appreciate how good that feels as you perform at
your very best. 7 Practice this in
different future scenarios until you have complete control over that best
performance state and you are aware of it returning every time you imagine
stepping into that circle. |
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