Chaining anchors
Anchoring is a tool for being able to access desirable states in future. We can use an extension of the anchoring process to eliminate negative states and replace them with desirable states instead. This tool is called chaining anchors.
Before attempting to chain anchors, it is probably sensible to become familiar with anchoring first: this is a simpler process that contains elements that are similar to those of chaining anchors. An important difference is that, when anchoring, we are setting up a manual trigger for the desired state. When chaining anchors, the process runs automatically and flips us into positive states as soon as we feel the old bad state.
Steps to establish the chain
 | 1. Imagine a circle which represents the negative state that we want to replace with a state that is more useful to us. Step into it - but only briefly to get the first hint of what it's like to be in that state - then step out. In this exercise the nervous system only needs to sample the slightest trace of what we want it to respond to. If we allow the negative experience to become too strong at this stage, it will become much harder to overcome it via the chaining process. |
 | 2. Actively break the state, perhaps with a physical/mental 'shake' to get rid of any residual traces of the previous state. |
 | 3. Imagine a circle that represents a neutral state. Step into it and allow that state to build. Then step out. |
 | 4. Identify a resource or state that we would like to have instead of the negative state. It's easiest to recall a a specific occasion when we experienced this state before - but if not, we can simply act 'as if' we had! Imagine a circle that represents this experience and step into it fully: seeing it, hearing it and feeling it. Once you have experienced it fully, step out of the state. |
 | 5. Choose another positive resource (we are starting to build a chain of them) and step into this one fully again. Again: once the state is experienced fully, step out. |
 | 6. Keep building the chain by associating in to more positive states, up to perhaps 5 or 6. After stepping into each of the states fully, step out again. |
| 7. Break state again. |
| 8. Go back to the negative state and move towards it - but don't step in! As soon as the first hint of the negative state is experienced, step into the neutral state and allow that to develop. |
| 9. Step into the first positive state and allow it to develop.  |
| 11. Break state again. |
12. Repeat steps 8 to 11 several times, breaking state at the end each time. | |
13. Repeat steps 8 to 11, this time in the imagination. Remember to break state. | |
| 14. Step into what used to be the negative space, and notice what happens. If the chain has been fully set, we will notice the chain of positive resources running automatically. If this doesn't happen, we need to repeat the exercise - this time building stronger and/or extra positive resources into the chain. |