The Visual Squash is a powerful NLP anchoring technique that can effectively “reprogram” the mind. Despite its playful name, it is a serious method used to resolve internal conflicts by integrating different parts of a person that may be at odds with each other. For example, one part of you might want to relax and have fun, while another insists on finishing an important task first.
This NLP pattern works by taking two conflicting parts and combining them into a new, more resourceful part that offers more flexible options. For instance, a part that blends productivity with playfulness — like completing a task in an enjoyable way.
Although Visual Squash is one of the earlier NLP techniques, it is often overlooked or underestimated compared to newer, more complex methods. Yet, it remains a simple and accessible approach, especially useful for beginners.
Using Visual Squash to Neutralize Negative Anchors
If you’ve unintentionally anchored unhelpful emotions—such as irritation triggered by seeing roses because they remind you of a bad experience—this technique can help weaken or collapse those negative associations. It works best with primary emotional states but is not suitable for intense phobia treatment, as those states tend to be too overwhelming. In such cases, other methods are needed to first separate the automatic fear response, although Visual Squash can still assist with lingering uncomfortable feelings.
Applying Visual Squash in Learning
A fascinating application of Visual Squash is using it to connect and integrate two different skills. Often, we view skills as isolated, failing to transfer what we know from one area to another. For example, organizing craft projects might share useful principles that can help when organizing a job application.
The Visual Squash Process
- Identify the problem state and hold it in one “hand.” Create a vivid mental representation involving all your senses—sight, sound, touch, smell, and taste. Notice qualities like weight, temperature, and texture. For example, “I feel anxious about the job interview. It appears as a dark hole, with a high-pitched squeak, slimy and cold to the touch, smelling and tasting like burnt toast.”
- Clarify the desired state and hold it in the other “hand.” Again, build a full sensory experience for this positive state. For example, “I want to feel alert and enthusiastic. It looks like a shiny white box filled with fascinating things, plays ‘Twinkle Twinkle Little Star,’ and smells and tastes like fresh oranges.”
- Shift your attention back and forth between the two hands, focusing on each representation several times.
- When it feels right, slowly bring the two “hands” together. The two mental images will blend and transform into a new, integrated state.
- Anchor this new state by bringing the sensation into a part of your body, such as your chest, head, or stomach.
- Test the integration by imagining yourself in future situations to ensure the new state holds up (Future Pacing).
