When anxiety takes over, it can feel like your mind and body are working against you. The racing heartbeat, shallow breathing, and restless thoughts make it hard to think clearly, let alone find peace. In those moments, telling yourself to “just relax” rarely works. What does help is training your brain and body to access calm on command.
That’s where a technique called anchoring comes in.
What Is Anchoring?
Anchoring comes from the world of Neuro-Linguistic Programming (NLP). It’s a simple but powerful practice that connects a physical action, such as pressing two fingers together, with a desired emotional state, such as calm or confidence.
Once established, the anchor becomes a mental shortcut. Whenever you repeat the gesture, your body and mind quickly reconnect to that positive state—even when anxiety is trying to pull you off balance.
Think of it as creating your own inner “reset button.”
Step-by-Step Guide to Create Your Anchor
You don’t need special equipment or hours of practice to benefit from anchoring. Here’s how to try it for yourself:
Step 1: Recall a calm memory
Close your eyes and think of a time when you felt completely at peace. Picture the details—where you were, what you saw, the sounds around you, and how your body felt.
Step 2: Strengthen the feeling
Let the memory fill you up. Breathe deeply and allow the calm to grow stronger in your body.
Step 3: Create your anchor
At the peak of that calm, press your thumb and forefinger together or choose another small, repeatable gesture. Hold the pressure for a few seconds while you fully experience the feeling.
Step 4: Reinforce the connection
Practice these two or three times, each time linking the gesture with that sense of calm. The repetition makes the connection stronger.
Step 5: Use it in real time
The next time anxiety starts to rise, repeat your chosen gesture. Notice how your body responds and how quickly the calm returns.
Why Anchoring Works
Anchoring works because it taps into your body’s ability to associate physical actions with emotional states. Just like hearing a song can instantly bring back a memory, your anchor gesture can call up a specific feeling on demand.
The more you practice, the more automatic and effective it becomes.
Practical Uses of Anchoring
Anchoring is versatile and can be a valuable tool in many areas of daily life:
- Parents can use it to find calm during stressful moments with children.
- Teachers can anchor peace before entering a noisy or high-energy classroom.
- Coaches can use it to stay present and grounded when guiding clients through tough conversations.
- Professionals can employ it before high-stakes meetings or presentations.
No matter your role, having an anchor allows you to show up with more presence, patience, and clarity.
A Quote to Remember
“Peace is not the absence of storms, but the anchor we return to within them.”
Anchoring gives you a way to come back to yourself no matter what chaos is happening around you.
Try It Today
Choose one calm memory and create your anchor using a simple gesture like pressing your fingers together. Practice it three times. Then, the next time you feel anxiety building, use that anchor as your personal shortcut back to peace.
Reflection Question
If you could “anchor” one positive feeling to call on whenever you needed it—calm, confidence, patience, or joy—what would you choose?
Share your thoughts and start practicing today.
Want more tools to manage stress and build resilience? At Legacy of Growth Coaching, we help you create intentional strategies that support calm, confidence, and lasting personal growth. Contact us today to learn how coaching can help you navigate change with purpose.
Share
Related Posts
Embracing Change: The Power of Congruence and Self-Reflection in Life’s Journey
