Anchoring: How to Lock In a New Identity Through the Body

Have you ever had a moment where you felt deeply confident, grounded, or capable—only to lose that feeling the next day?

That’s where anchoring comes in.

Anchoring is a technique used in NLP (Neuro-Linguistic Programming), hypnosis, and somatic work to help the body and brain “remember” a particular emotional state. It allows you to reconnect with that state in the future, on demand. When used intentionally, anchoring can help you reinforce the version of yourself you’re stepping into, whether that’s more confident, calm, joyful, or assertive.

Rather than relying on willpower or affirmations alone, anchoring gives your nervous system something tangible to hold onto. It bridges the gap between insight and embodiment.

What Is Anchoring?

In simple terms, anchoring is the process of linking a specific physical cue (like a gesture, touch, word, or breath) with a powerful emotional or energetic state. Once this connection is established, the cue can help you access that state again, even in moments of stress or uncertainty.

You may have experienced this without realizing it. A song that brings back a specific memory. A scent that instantly makes you feel relaxed. These are natural anchors your mind-body system has created over time. The practice of anchoring allows you to create those links intentionally.

A Simple Anchoring Exercise

You can try this now in just a few minutes.

Step 1: Recall a Powerful State

Think of a time when you felt truly confident, calm, or grounded.

Choose a moment where that feeling was strong and clear.

Step 2: Fully Step Into It

Close your eyes.

Remember what you saw, heard, and felt in that moment.

Let the feeling rise in your body—notice your posture, your breath, the expression on your face.

Step 3: Add the Anchor

As the feeling reaches its peak, create a physical anchor.

This could be pressing your thumb and finger together, placing your hand on your heart, or saying a specific word silently.

Hold the anchor for a few seconds while fully feeling the emotion.

Step 4: Let Go and Test It

Take a breath. Open your eyes. Break the state.

Now try using your anchor again. Touch the same spot or repeat the word.

Notice what comes back. You might feel a slight shift, or even the full wave of the original feeling.

With repetition, the anchor becomes stronger.

Why Anchoring Matters in Story Work

When you’re rewriting your story, you’re doing more than changing your thoughts—you’re changing your identity. Anchoring gives you a way to embody the new version of yourself, so it becomes more than just an idea. It becomes a felt experience.

Whether you’re stepping into confidence, leadership, softness, or worthiness, anchoring helps make the shift stick.