How to cope with anxiety

Excitement is an extremely unpleasant feeling: the hands begin to tremble, sweating increases, gestures become unnatural, thoughts get confused, others immediately notice this and begin to tease you. Excitement not only puts us in an unfavorable light, but often makes it difficult to achieve our goals and go forward.

How to put aside unnecessary fears and worries? It makes no sense to advise to relax, pull yourself together or mentally meditate. You can use a completely different way - nlp-technique that helps to cope with negative emotions and is called the collapse of anchors. And you have to decide whether to apply it or not.

This technique can cause very mixed feelings, but from this it is no less effective. It can be used when your excitement interferes with your work, relationships or other areas of life. For example, you have been working at your work for quite a long time and understand many issues better than others, but for some reason nobody notices this. As soon as a meeting or meeting with the boss takes place, you cannot say a word, but you are even more afraid to ask you about the increase in salary. As a result, your salary is received by other less qualified specialists who are more self-confident. Or, for example, on the exam, excitement very often prevents you from showing your knowledge in full, which is why the score drops and it is very disappointing.

Technique anchors collapse

To explain a little about this technique, imagine a contrasting combination of something. Suppose that from the winter you managed to immediately get into the summer, and you on yourself completely felt the temperature drop. Take the winter for your non-resource condition, and the summer for the resource. The purpose of this technology is to make a comfortable combination of cold and heat.

Now determine for yourself what condition can you oppose unrest. Most likely, it will be calm, confidence or relaxation. Both states are rated on a ten-point scale. For example, in some situation, you rate your excitement at 8 points, which means that your calm should also be equal to 8 points. Further, it will be described how excitement can be removed with the help of this technique, but it can also be used to remove any other non-resource states.

There is one very important point - you should only remove such conditions that are not brought to the extreme. This may be irritability, anxiety, shyness, but if your feeling is on the verge of a phobia and leads you to a panic state, then you should not remove this state with your own forces, it is better to contact a specialist.

Stages of the technique of dealing with anxiety

  1. Think of a situation where you are having unpleasant emotions. Take for consideration the situation of your excitement at work.
  2. Now remember a situation or a situation in which you feel comfortable and calm. It should be completely the opposite sense of your excitement, calm or another state (you yourself better define your comfortable state). For example, you feel calm when you come to the village to your grandmother, or when you soak in a warm bubble bath.
  3. After determining the resource states, count to 10, and then in the reverse order.
  4. Try to distance yourself from everything and look at yourself from the side of another person. Here you go to work, come in, greet everyone, sit down at your desk. Try to track down at exactly what moment the excitement covers you., that contributes to this, maybe the arrival of the boss, or an urgent task, which is to be completed in a limited time, can affect you. Try to fully immerse yourself in this exciting state, notice any details, fill your feelings with colors, sounds, conversations, touches. A picture of the state of your excitement should be not just a scheme in your head, but a realistic and colorful one. When you feel that you start to catch the excitement from the normal state, the process of excitement starts. At this point, anchor.


Anchors are visual, auditory, or kinesthetic. The easiest to put and play kinesthetic anchor. An anchor is something that can be played at any time, but it should be different from your usual actions, be unusual and memorable. For example, it can be a special touch of the fingers, a slight tingling of oneself, unbuttoning a button, removing the ring from a finger.

The anchor should not be obvious and catch the eye, so that later it can be easily reproduced. It is important to remember and then reproduce the anchor exactly, for example, touching should be in exactly the same place and with the same force, tingling should be with the same intensity. To learn more about how to anchor, you can read a separate article about anchors.

State breakdown

After the anchor is set, take a break from this situation, throw it out of your head, look out the window or on the wall, think about something distracted and count to ten. Now, as you plunge into a state of excitement, try to reach a state of calm. Suppose you are experiencing complete comfort, while in the village with your beloved grandmother, feel all your emotions, every smell and sound in this state. AND catch a peak wave of your comfortable state, re-anchor. But it should already be different from the previous one, and placed elsewhere.

Then again a breakdown of the states. Throw this situation out of your head, look out the window and count to 10. And now you need to put two anchors at once and keep two states for about one minute. First, you should reproduce the non-resource anchor (state of excitement), and then immediately reproduce the resource (state of comfort). Do not forget that when playing anchors it is important to make them in the same place and with the same pressing force.

What emotions does a person feel at this moment? This is a pronounced range of the most diverse feelings that will appear on the face and in the state of a person, which is then replaced by a state of utter confusion. After playing the anchors, release the non-resource anchor in turn, then the positive resource anchor. At the end of the anchors collapse technique, the entire effect of setting two anchors is erased and, accordingly, an unpleasant feeling of excitement disappears along with the anchor. And if you try to reproduce such anchors with the state, then nothing happens.

Do not be afraid that with the anchor your sense of calm and comfort will go away. It is not going anywhere from you.

It is very important to check how this technique will act on you. It may happen that your new reaction to your excitement does not suit you, then you can add a little positive state. This may be if there was a noticeable difference on a ten-point scale between your excitement and calmness. For example, your excitement was at 10 points, and calm at 7, then it is not surprising if a small fraction of excitement remains after this technique. Perhaps this result will not suit you, then add yourself a positive state, i.e. Take a state of comfort in which you will feel at all ten points.

Now try to tune into a future situation. You come to your usual place of work, communicate with the management, how you are adjusted, what emotions and sensations are present? With a properly performed technique, the state of excitement will no longer reach you, and you will be able to communicate with everyone without a shadow of fear. Learn to control your feelings, because they do not appear for no reason, but completely depend on us.

Especially for Natella

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