Would you like to be able to go from a state of anxiety or stress to one of calmness almost instantly? Would you like to be able to do this without changing the external surroundings that are inducing the stress or anxiety? Then you should consider using a technique called “anchoring” that was developed by psychologists who practice the “neuro-linguistic programming” (NLP) approach to psychotherapy.
What exactly is anchoring?
According to Wikipedia, “Anchoring is a neuro-linguistic programming term for the process by which memory recall, state change or other responses become associated with (anchored to) some stimulus, in such a way that perception of the stimulus (the anchor) leads by reflex to the anchored response occurring.”
In short, just as a smell may trigger a memory from childhood or evoke a certain emotion in you, you can train your mind to enter a particular state by tying that state to an anchor. So, if you want to be able to call forth a feeling of calmness on demand, you need to work to associate that feeling with some sort of visual (e.g., looking at a particular object), auditory (e.g., whistling, repeating a phrase to yourself) or kenesthetic (e.g., touching your thumb and middle finger together) anchor.
Creating an anchor:
The process of creating an NLP anchor is fairly straightforward, but does require you dedicate some time to it.
Step 1: Identify a desired state of mind you want to be able to recall upon firing your anchor. (In this example, we will be forming a kenesthetic anchor.)
Step 2: Call to mind a specific time in your past when you felt the desired state. For many, locating this memory is the hardest part of creating an anchor. Pick your strongest memory of this desired state. Take a few moments to recall as much detail as possible about this memory; try to relive the memory as completely as you can.
Step 3: When the memory of the desired state is at its strongest, “anchor” it in by making the physical gesture you want to use for that desired state. (For example, if you are trying to create an anchor for calmness, when your memory of calmness is strong, you might touch your thumb and middle finger on your non-dominant hand together and say to yourself, “I am calm.”) Hold the feeling of the desired state for a moment while you continue to make the anchor gesture, then release the anchor gesture and immediately change your thoughts to something very different.
Step 4: Repeat this process five or ten times in order to create a strong anchor.
Step 5: When you think you are finished creating the anchor, be sure to test it by “firing” the anchor. Make sure that you actually enter the desired state. If it does not seem to be working, try to repeat the anchor-creation process and consider using a different, stronger memory.
As applicable to the bar exam, you may want to create anchors for calmness, focus, and confidence. Tie each of these mental states to a unique anchor that you can fire when needed. By having these three anchors at the ready during the bar exam, you will be able to deal with any feelings of stress, anxiety, or distraction that arise during the exam itself.
Resources:
Neurolinguistic Programming for Dummies
http://www.trans4mind.com/personal_development/mindMastery/anchoring.htm
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