𝐀 𝐂𝐮𝐩 𝐨𝐟 𝐒𝐩𝐢𝐥𝐥𝐞𝐝 𝐒𝐮𝐣𝐚 𝐚𝐧𝐝 𝐍𝐞𝐮𝐫𝐨-𝐋𝐢𝐧𝐠𝐮𝐢𝐬𝐭𝐢𝐜 𝐏𝐫𝐨𝐠𝐫𝐚𝐦𝐦𝐢𝐧𝐠?

It was a chilly winter afternoon in Thimphu, and I was having one of those days when nothing seemed to go right. You know, the kind where you wake up late, find a hole in your favorite sweater, and discover that the call you were eagerly awaiting about a project never came. My only desire was to unwind with a satisfying cup of Suja. However, I spilled it all over myself just before I could take a sip. Not only did the hot drink soak through my shirt, but my mood also sank deeper into negativity. I began to doubt my job choices, worry about money, and dislike being alone.

My perception of everything around me was clouded for days by this depressive outlook. Even the neighbor’s dog started avoiding me as I became a walking storm cloud. Desperate for a change, I decided to take a stroll to relieve some stress. As I wandered the streets of Thimphu, hoping the fresh air might help, I found myself in front of a charming little bookshop. I entered, feeling a sudden need to escape my problems. A vibrant book cover in the self-help section caught my eye: “NLP: The New Technology of Achievement,” by Charles Faulkner and Steve Andreas.

Intrigued, I flipped through the pages and discovered useful methods that promised to change the way I thought and behaved. It felt as though the universe was sending me a message, or perhaps it was just my subconscious mind seeking a break. I bought the book and looked forward to reading it that night. Thus, one spilled cup of Suja at a time, my journey into the field of Neuro-Linguistic Programming (NLP) began, and things started to shift.
Important NLP Methods and My Journey

1. Mirroring
   The rationale behind mirroring is to imitate the other person’s gestures, voice, and speed of speech. According to Bandler and Grinder (1979), this tactic is effective because it fosters a feeling of familiarity and trust, which increases the other person’s receptivity.
   Implementation: I made the decision to test this out in a workplace event. I observed that the other person become more attentive and open to my ideas when I adopted their posture and tone. I discreetly mimicked their actions, such as leaning forward and speaking gently. It was as if I had a superpower that kept my encounters more seamless and productive. I gradually began use mirroring in a variety of contexts, such as social events and discussions about business, and it continuously enhanced my communication.
2. Anchoring
   Anchoring is a strategy in which you link a specific emotional state to a physical action. It makes use of the mind’s capacity to forge powerful connections between stimuli and reactions, which enable you to recall a desired condition when necessary (Dilts, 1998).
   Implementation: Imagine you’re getting ready to give a speech in front of an audience. You choose to practice your speech with conviction each time, and you choose to anchor your confidence by giving yourself a small wrist squeeze. As you rehearse, squeeze your wrist as you go back to previous presentations when you felt in charge and empowered. This gesture eventually comes to be connected with confidence. Squeezing your wrist lightly on the day of your speech will enable you to achieve that calm and confident state of mind, which will help you communicate your ideas with assurance.
   Let’s say you experience stress frequently, choose a calming motion to perform, such as slowly tapping your fingers together while inhaling deeply and slowly. Practice this tapping with your fingers when you’re feeling peaceful and at ease. When you combine this with relaxation on a regular basis, it becomes your anchor. You may efficiently manage stress by merely tapping your fingers to induce a sense of calm and attention.
   These types of anchoring strategies are easily accessible resources that anyone can apply to a variety of circumstances, such as increasing focus, reducing tension, or building confidence. People can use anchoring to enhance their everyday lives by regularly practicing and connecting the physical action to the intended emotional state.
3. Reframing
   Reframing is modifying your interpretation of a circumstance in order to change its meaning and improve emotional resilience (Bandler & Grinder, 1982).
   Implementation: Take into account a typical circumstance at work: being informed of last-minute modifications to a project’s deadline. Although this may seem discouraging at first, you can change your viewpoint by viewing it as a chance to demonstrate your adaptability and problem-solving abilities. Consider it an opportunity to show off your flexibility and possibly enhance the project’s success by implementing new tactics and gaining fresh insights as a result of the altered timeframe, rather than perceiving it as a disruption. By reframing what may otherwise be seen as hardship, this reframing not only lessens stress but also encourages a proactive mindset and presents a significant chance for growth.
   Imagine if you and a friend have disagreements. Reframe the circumstance as an opportunity to strengthen empathy and communication rather of focusing on perceived slights. Think back to times in the past when your relationship was strengthened by resolving miscommunications. This change has the potential to make conflict into a chance for learning and understanding, which will strengthen and improve relationships.
   Reframing strategies enable people to actively change how they see difficult circumstances, which in turn help them develop resilience and optimism. By embracing these viewpoints, people can improve their emotional health as well as develop a more positive and helpful strategy for overcoming the challenges of life.

4. Swish Method
According to Bandler (1985), the Swish technique is an effective way to swap out negative thought patterns for positive ones that can help with emotional transformation and boost confidence.
Implementation: Take into consideration a typical difficulty, such as taking criticism at work. At first, you could have a lot of negative thoughts, including failure and rejection. Imagine these situations clearly by using the Swish technique. Then, quickly replace these negative mental images with a positive one: picture yourself accepting criticism in a composed manner, realizing its importance, and applying it to your work to make it better. Continue doing this until the optimistic picture takes precedence in your mind. You can reduce anxiety, build resilience, and cultivate a proactive mindset while dealing with obstacles and constructive criticism at work by regularly putting the Swish technique into practice.
Imagine having anxiety when you go to social events. Imagine yourself feeling overpowered by the volume of people and conversation when you first arrive at the event. Then, quickly swap this picture out with a good one: picture yourself striking up a conversation with confidence, feeling at ease, and savoring other people’s presence. Repetition of this visualization is necessary to make the desired result your primary mental image. This exercise can improve your general social experiences, lower social anxiety, and increase self-assurance.
The Swish technique is a useful method for changing negative thought patterns into constructive ones, enhancing mental health and enabling people to face difficult circumstances with hope and confidence.
NLP’s Useful Applications in a Range of Fields
NLP provides flexible applications that improve both personal and professional life in a variety of settings. NLP approaches are used by coaches and therapists to assist people in overcoming anxieties, enhancing relationships, accomplishing goals, and enhancing general well-being (Andreas & Faulkner, 1994).
Teachers use NLP strategies in the classroom to create a supportive and engaging learning environment. Teachers can foster a nurturing environment that promotes learning and personal development by reflecting their students’ excitement and employing anchoring strategies to reaffirm feelings of achievement.
Entrepreneurs use NLP concepts in commercial contexts to improve team dynamics, customer relations, and negotiations. In addition to promoting more effective communication, strategies like mirroring body language and using strategic questioning help foster peaceful and fruitful corporate relationships.
NLP has a significant impact on personal growth since it offers strategies for stress management, goal-setting and achievement, and building deep connections. To foster a growth mindset and advance general well-being, daily routines incorporate techniques like visualization and positive affirmations. The efficacy of NLP approaches is demonstrated by empirical evidence. Studies, such as the systematic review conducted by Sturt et al. (2012), support the beneficial effects of NLP in therapeutic contexts by improving communication abilities and individual efficacy. Furthermore, notable individuals like well-known life coach Tony Robbins have effectively used NLP to empower millions of people worldwide (Robbins, 2001).
Reflection on Potential of NLP in Bhutan
while my understanding of NLP and its methods is based on practical, day-to-day applications, there is significant potential for broader application in Bhutan. If research experts, health professionals, counselors, and organizations like the Ministry of Health and The PEMA were to explore and receive training in NLP techniques, they could leverage these tools to benefit the community.
My exploration of NLP has shown me its practical benefits in personal life and given me some methods to handle my mental health. However, there remains a vast opportunity for experts from various organizations such as the Ministry of Health, The PEMA, and educational institutions to delve deeper into NLP, study its applications, and train counselors and educators. This could profoundly impact mental health and well-being outcomes in Bhutan, potentially addressing challenges and fostering growth in education and professional settings.
By integrating NLP into counseling practices, educational frameworks, and community outreach programs, Bhutan could enhance its approach to mental health support and personal development. Embracing these techniques on a larger scale has the potential to empower individuals, improve community resilience, and contribute to a healthier society overall.

Pranita Acharya, Co-Creator, The Hive Mind.