What is Neurolinguistic Programming & Is it Real?
By Vanessa Van Edwards
January 27, 2025
To some people, Neurolinguistic Programming (NLP) is revolutionary—a key to unlocking human potential by reprogramming thoughts, behaviors and communication patterns for success.
To others, it’s just a pseudoscientific hodgepodge of unproven techniques.
Love it or hate it, NLP has left a mark on the world of personal development. But what exactly is this controversial approach, and what does science say? Is it a groundbreaking psychological technique or just another self-help fad?
In this deep dive, we’ll unravel the mysteries of NLP, explore its scientific basis, and give you the tools to decide if it’s worth adding to your personal growth toolkit.
While some practitioners believe NLP can be a helpful tool for personal development and even mental health treatment, please note that none of the content found on this website should be considered professional medical advice. It is always best to consult a doctor or licensed therapist with any questions or concerns in regards to your physical or mental health. For a good resource for therapists, you can check out Mental Health America’s helpful list.
What is Neurolinguistic Programming (NLP)?
Neurolinguistic Programming (NLP) is a psychological approach that aims to change an individual’s thoughts, behaviors, and emotions in order to achieve specific personal goals.
It’s based on the idea that our brains, language, and habits are all connected, and by adjusting how we interact with them, we can unlock new possibilities in our personal and professional lives.
Let’s break NLP down into its three parts:
. Neuro: This is all about the mind—how we think, process information, and make decisions. Basically, it’s how our brains work.
. Linguistic: This part focuses on language—how we use words (both out loud and in our heads) and how those words shape our reality. For example, saying “I’ll never be able to do this” creates a mental block, while saying “I’ll figure this out with practice” opens up possibilities.
. Programming: This refers to the patterns of behavior and habits we’ve picked up over time. Think of it like software for your brain—NLP is about identifying the “bugs” in your programming and fixing them so you can perform better.
Let’s go through an example:
Imagine you’re terrified of public speaking and want to get over it. Through NLP techniques, you might learn to:
1- Reframe your perception of public speaking from something nerve-wracking to an exciting chance to share your ideas and connect with others.
2- Anchor calmness by associating a physical gesture, like touching your thumb and forefinger together, with feelings of confidence. This gives you a go-to trick whenever you need to calm those nerves before taking the stage.
3- Visualize yourself speaking confidently, imagining the positive reactions of your audience, which can help rewire your brain to expect success, not anxiety.
By using these techniques, you can slowly replace fear with confidence, and gradually become a better, more relaxed speaker.
NLP is often thought of as a “user manual” for your brain, like you’re programming your own personal operating system. But instead of just hitting “reset,” you’re carefully tweaking the settings so everything runs smoother.
But is this analogy accurate? Let’s take a closer look.
The History of NLP: From California Dreaming to Global Phenomenon
NLP wasn’t born in a lab or a university—it emerged from the vibrant, experimental culture of 1970s California. The story begins with two curious minds: Richard Bandler, a psychology student, and John Grinder, a linguistics professor at the University of California, Santa Cruz.
Bandler and Grinder were fascinated by the work of successful therapists like Fritz Perls (Gestalt therapy), Virginia Satir (family therapy), and Milton Erickson (hypnotherapy). They wondered: What if we could identify the specific patterns and techniques these therapists used to achieve remarkable results with their clients?
This curiosity led to a period of intense study and modeling, where Bandler and Grinder observed and analyzed these therapists in action. They believed they had discovered a set of linguistic and behavioral patterns that could be taught to others to achieve similar results.
In 1975, Bandler and Grinder published their first book, The Structure of Magic I, which laid out the foundational principles of NLP. This was quickly followed by The Structure of Magic II and Patterns of the Hypnotic Techniques of Milton H. Erickson, M.D.
These early works ignited a wave of excitement around NLP, which led to the creation of training programs, workshops, and a growing community of people eager to learn. By the 1980s, NLP had become a popular tool in both therapeutic settings and the business world.
Key milestones in NLP history:
. 1975: Publication of “The Structure of Magic I”
. 1979: The first NLP institute, the Society of Neuro-Linguistic Programming, is established
. 1980s: NLP gains popularity in business and personal development circles
. 1990s-2000s: NLP techniques are incorporated into various fields, including education, sports, and sales
Today, NLP continues to evolve and adapt, with practitioners around the world developing new techniques and applications.
But as we’ll see, its journey hasn’t been without controversy…
Core Concepts and Principles of NLP
Before we unpack the controversy surrounding the scientific validity of NLP, let’s first grasp its fundamental concepts and principles. These form the backbone of NLP practice and theory:
1- The Map is Not the Territory
This idea, borrowed from semantics, says that how we perceive the world (our “map”) isn’t the same as the world itself (the “territory”). Basically, everyone has their own version of reality, shaped by personal experiences, beliefs, and values. So, your “map” might look totally different from someone else’s, and that’s okay!
2- Life and ‘Mind’ are Systemic Processes
NLP sees the mind and body as part of a bigger, interconnected system. Change one part of the system, and the rest of it can shift too. It’s all about balance and how everything affects everything else.
3- Experience Has a Structure
According to NLP, our experiences aren’t random—they have a structure. Think of it like a pattern you can recognize and work with. By understanding how your experiences are built, you can manipulate those structures to change your behaviors and outcomes.
4- Modeling Excellence
One of NLP’s coolest tools is modeling excellence. This means studying high performers—what makes them tick, their mindset, their actions—and then copying those successful patterns for yourself. Why reinvent the wheel when you can just learn from the best?
5- The Law of Requisite Variety
Here’s a simple idea: the person who can adapt to whatever life throws at them has the most influence in any situation. The more flexible you are, the more control you have.
6-There is No Failure, Only Feedback
NLP turns the idea of “failure” on its head. Instead of seeing mistakes as setbacks, it encourages you to view them as useful feedback—an opportunity to learn, adapt, and keep moving forward.
7- The Meaning of Communication is the Response You Get
This principle highlights how important it is to pay attention to how your message is received, not just your good intentions. If someone misunderstands you, it’s a chance for you to improve how you communicate.
8- Behind Every Behavior is a Positive Intention
NLP assumes that every behavior, even the ones that seem negative, has a positive intention behind it. The idea is that people are always trying to meet some need, even if their methods aren’t always the healthiest.
9- People Have All the Resources They Need to Succeed
NLP practitioners believe that everyone already has everything they need to succeed inside them. The trick is figuring out how to tap into those resources and make the most of them.
10- Mind and Body Form a System
This one ties everything together. It reinforces the idea that your mental and physical states are deeply linked, constantly influencing each other. Feel good mentally, and chances are, your body will follow suit—and vice versa.
But how do these principles hold up under scientific scrutiny? Let’s explore the research.
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What Does Science Say about NLP?
Despite its popularity, NLP has been a subject of controversy in the scientific community.
But before we examine why, let’s take a brief detour to understand how exactly the scientific community arrives at its conclusions.
We’ve all seen the reports of scientific studies that seemingly arrive at different conclusions on a subject everytime we read about it. One day, daily coffee consumption is good for you; the next, it increases risk of stroke.
For a variety of factors (including sample size and experimental design), a single study is almost never enough to draw a conclusion on any given topic. Instead, scientists look towards the total body of evidence across multiple studies to reach a consensus. These scientific deep dives are known as systematic reviews and meta-analyses, and they sit at the top of the hierarchy of evidence in science, as seen above.
So what do the systematic reviews and meta-analyses say about NLP?
1- Evidence category: Systematic review
Year: 2012
Specific topic: NLP for health outcomes
Number of studies examined: 10
Conclusion: “There is little evidence that NLP interventions improve health-related outcomes. This conclusion reflects the limited quantity and quality of NLP research, rather than robust evidence of no effect.”
2- Evidence category: Meta-analysis
Year: 2015
Specific topic: NLP as a form of psychotherapy
Number of studies examined: 12
Conclusion: “Neuro-Linguistic Psychotherapy as a psychotherapeutic modality grounded in theoretical frameworks, methodologies and interventions scientifically developed, including models developed by NLP, shows results that can hold its ground in comparison with other psychotherapeutic methods.”
3- Evidence category: Systematic review
Year: 2018
Specific topic: NLP for psychological outcomes in an organizational context
Number of studies examined: 7
Conclusion: “Findings indicate that NLP can be effective for improving a wide range of work-related psychological outcomes including self-esteem and occupational stress. However, there were concerns regarding methodological rigor. In general, the benefits of NLP were both overpromised and undersupported.”
What Does This Evidence Actually Mean?
The first thing to note when assessing the evidence on NLP is how small the systematic reviews and meta-analyses are: 12 studies really aren’t many at all!
This makes arriving at a conclusion difficult, regardless of the findings being positive or negative.
For example, if we look at the systematic review of NLP for health outcomes—which found no evidence for its effectiveness—the authors make sure to note: “This conclusion reflects the limited quantity and quality of NLP research, rather than robust evidence of no effect.“
And then there’s the issue of quality. Even when the overall results were positive (such as in the systematic review for NLP in organizational settings), the authors note: “However, there were concerns regarding methodological rigor.”
More specifically, the authors are referring to the fact that none of the seven studies examined were randomized control trials (RCTs). Going back back to our pyramid of scientific evidence, we can see that RCTs are the highest level of evidence for a single study.
So, not only are the number of studies limited, the quality of them are, too! It’s no wonder that the scientific consensus is murky.
Still, the fact that there seems to be some preliminary support for its effectiveness (especially in the context of psychotherapy and the workplace) should be a promising sign for NLP enthusiasts. All in all, though, more rigorous research is definitely needed.
Popular NLP Techniques and How to Use Them
Despite the mixed scientific evidence, many people find value in NLP techniques. Here are some popular NLP methods you can explore:
Anchoring
Anchoring involves associating a specific physical stimulus (like touching your thumb and forefinger together) with a desired emotional state. The idea is that you can later trigger that emotional state by repeating the physical stimulus.
How to use it:
. Identify a positive emotional state you want to access (e.g., confidence).
. Recall a time when you felt extremely confident.
. As you relive that feeling, create a unique physical gesture (your “anchor”). This could be pressing the inside of your thumb or stroking a specific point on your arm.
. Repeat this process several times to strengthen the association.
. Use your anchor in situations where you want to feel confident.
Reframing
Reframing involves changing the way you perceive an event or experience, often by looking at it from a different perspective.
How to use it:
. Identify a situation that’s causing you stress or negativity.
. Ask yourself: “What’s another way to look at this?”
. Try to find a positive or constructive aspect of the situation.
. Practice viewing the situation from this new perspective.
Mirroring and Rapport Building
This technique involves subtly matching another person’s body language, tone of voice, and speech patterns to build rapport and connection.
How to use it:
. Observe the other person’s posture, gestures, and speaking style.
. Gradually and subtly adopt similar patterns in your own behavior.
. Be careful not to mimic exactly—the goal is to create harmony, not to copy.
The Swish Pattern
The Swish Pattern is used to replace an unwanted thought or behavior with a more desirable one.
How to use it:
. Identify the unwanted behavior or thought.
. Visualize this behavior vividly.
. Create a compelling image of yourself without this behavior.
. Mentally “swish” the unwanted image away and replace it with the desired image.
. Repeat this process several times, making the “swish” faster each time.
Meta Model Questioning
This technique involves using specific questions to challenge and clarify vague or limiting language patterns.
How to use it:
. Listen for generalizations, deletions, or distortions in someone’s speech (including your own internal dialogue).
. Ask clarifying questions like:
* “Always? Has there ever been a time when…?”
* “What specifically do you mean by…?”
* “How do you know that…?”
. Use these questions to uncover more specific and actionable information.
While these techniques can be interesting to explore, it’s important to approach them with a critical mind and realistic expectations. What works for one person may not work for another!
NLP in Practice: Real-World Applications
NLP techniques have been applied in various fields, from therapy and coaching to business and education. Let’s explore some real-world applications:
Therapy and Counseling
Some therapists incorporate NLP techniques into their practice, particularly for treating phobias, anxiety, and PTSD. For example, the NLP “Fast Phobia Cure” technique has been used to help individuals overcome specific phobias.
Research: A 2014 study1 found that NLP techniques led to a statistically significant improvement in mental health symptoms for war veterans suffering from PTSD.
Business and Sales
NLP principles are often applied in sales training, negotiation, and leadership development. Techniques like rapport building and reframing are used to improve communication and persuasion skills.
Example: Tony Robbins2, a well-known motivational speaker and business strategist, incorporates NLP techniques into his seminars and coaching programs. While his methods are popular, it’s worth noting that their effectiveness is largely based on anecdotal evidence rather than scientific studies.
Education
Some educators use NLP concepts to enhance learning experiences and help students overcome learning challenges.
Research: A 2022 study3 found that NLP training improved students’ academic achievement, emotional intelligence and critical thinking skills compared to a control group.
Sports Psychology
NLP techniques like visualization and anchoring are sometimes used in sports psychology to enhance athletic performance.
Research: A 2022 study4 found that NLP training reduced anxiety and improved self-confidence, self-esteem and performance in adolescent competitive swimmers.
Personal Development
Many self-help books and programs incorporate NLP techniques for goal setting, confidence building, and overcoming limiting beliefs.
Popular Application: The “New Code5” NLP, developed by John Grinder (one of the co-creators of NLP) and Carmen Bostic St. Clair, focuses on using physical movement and states of high performance to facilitate change. This approach has gained popularity in personal development circles.
Criticisms and Controversies Surrounding NLP
Despite its popularity, NLP has faced significant criticism from the scientific and academic communities. Let’s examine some of the main controversies:
Lack of Empirical Evidence
As covered earlier, one of the primary criticisms of NLP is the lack of robust scientific evidence supporting its effectiveness. Systematic reviews and meta-analyses on the studies that do exist have noted the lack of methodological rigor and small sample sizes.
Pseudoscientific Claims
Critics argue that many of NLP’s core concepts lack scientific basis. For example, the idea that eye movements can reliably indicate thought processes (a concept known as “eye accessing cues” in NLP) has been largely debunked by scientific studies.
Ethical Concerns
There have been concerns about the ethical implications of using NLP techniques, particularly in therapeutic or business settings. Critics argue that some NLP practices could be manipulative or potentially harmful if misused.
Lack of Regulation
Unlike many other therapeutic approaches, NLP is not regulated by any official body. This means that anyone can claim to be an NLP practitioner without formal training or oversight, potentially leading to inconsistent or inappropriate application of techniques.
The Future of NLP
As we’ve seen so far, the jury is still very much out on NLP. The science behind it is shaky to say the least, but the lack of high-quality research means we can’t definitively rule out its potential effectiveness either.
As science continues to advance and more methodological rigor is applied towards NLP, there are several trends and developments worth looking out for:
1- Integration with Neuroscience
As our understanding of the brain continues to advance, NLP practitioners are increasingly looking to incorporate neuroscientific findings into their techniques. This could lead to more evidence-based approaches and potentially greater acceptance in the scientific community.
2- Technology-Enhanced NLP
Virtual reality (VR) and augmented reality (AR) technologies are opening up new possibilities for NLP interventions. Imagine practicing public speaking techniques in a virtual environment or using AR to visualize positive outcomes in real-time.
3- Personalized NLP Approaches
With the rise of big data and machine learning, we may see more personalized NLP techniques tailored to individual neurological and psychological profiles.
4- Focus on Emotional Intelligence
As the importance of emotional intelligence in personal and professional success becomes more recognized, NLP techniques focusing on emotional regulation and interpersonal skills may gain prominence.
5- Ethical Considerations
As NLP continues to evolve, there’s likely to be an increased focus on ethical considerations, particularly around issues of consent, manipulation, and the potential for misuse of these techniques.
6- Cross-Cultural Adaptations
As NLP spreads globally, we may see more culturally-specific adaptations of NLP techniques, taking into account different communication styles and cultural norms.
7- Integration with Other Modalities
There’s potential for NLP to be increasingly integrated with other therapeutic and personal development approaches, such as mindfulness, cognitive-behavioral therapy, or positive psychology.
While the future of NLP remains uncertain, it’s clear that this field continues to evolve and adapt. As with any approach to personal development or therapy, it’s important to approach NLP with an open but critical mind, and to consider it as one of many potential tools for personal growth and change.
Frequently Asked Questions (FAQs) about Neurolinguistic Programming?
What is Neurolinguistic Programming (NLP)?
Neurolinguistic Programming (NLP) is a psychological approach that aims to change thoughts and behaviors to achieve desired outcomes. It focuses on the connection between neurological processes, language, and behavioral patterns learned through experience. NLP practitioners believe these patterns can be modified to reach specific goals in life.
Is NLP scientifically proven?
The scientific evidence for NLP is mixed. While some studies show positive results, many researchers criticize NLP for lack of empirical support. A 2012 systematic review in The British Journal of General Practice found little evidence that NLP interventions improve health-related outcomes. More rigorous research is needed to confirm NLP’s effectiveness.
What are some common NLP techniques?
Common NLP techniques include anchoring, which associates a physical stimulus with a desired emotional state; reframing, which changes perception of an event or experience; mirroring and rapport building, which involves matching another person’s body language and speech patterns; the Swish Pattern, used to replace unwanted thoughts with desired ones; and Meta Model Questioning, which uses specific questions to challenge vague language patterns.
How long does it take to see results with NLP?
The time to see results with NLP varies depending on the individual and the issue being addressed. Some people report experiencing changes after one or two sessions, while others may need more time and practice. Consistent application of NLP techniques is often necessary for lasting results.
Is NLP the same as hypnosis?
No, NLP is not the same as hypnosis, although there are some similarities. While both aim to influence the subconscious mind, NLP doesn’t typically involve putting someone into a trance state. Instead, NLP focuses on understanding and changing thought patterns and behaviors through various techniques and strategies.
How is NLP different from Cognitive Behavioral Therapy (CBT)?
NLP and CBT are distinct psychological approaches. CBT is an evidence-based psychotherapy focusing on changing negative thought patterns, while NLP is a more eclectic approach incorporating various techniques. CBT is rigorously studied and standardized, whereas NLP lacks extensive scientific validation. CBT typically involves structured sessions, while NLP can be more flexible in its application.
Can NLP help with physical health issues?
NLP may indirectly impact physical health by reducing stress through mental techniques, improving motivation for healthy behaviors, and enhancing the mind-body connection. However, NLP should not replace medical treatment for physical health issues. Always consult a healthcare professional for medical concerns.
Are there any risks associated with NLP?
While NLP is generally considered safe when practiced responsibly, potential risks include misuse of techniques, false expectations about NLP’s effectiveness, neglecting professional help when needed, and inconsistent quality due to lack of regulation. It’s important to approach NLP with realistic expectations and seek qualified practitioners.
Can I learn NLP on my own?
Learning NLP independently is possible through books, videos, and online resources. Some techniques can be self-practiced, but may lack feedback. Many practitioners recommend formal training or working with certified NLP professionals. Subtle communication techniques in NLP can be difficult to master without guidance.
Is NLP used in therapy?
NLP’s use in therapy varies. Some therapists incorporate NLP techniques into their practice, often for treating phobias, anxiety, and PTSD. However, NLP is not a recognized form of psychotherapy in most countries and is typically considered an alternative or complementary approach. Its effectiveness in therapeutic settings lacks strong scientific evidence.
Is NLP Real and Worth Exploring?
Let’s wrap things up: Is NLP real, and is it worth exploring?
The answer, like many things in psychology and personal development, can vary. While NLP has faced significant criticism from the scientific community and lacks robust empirical evidence, many individuals report positive experiences with NLP techniques. And ultimately, even a placebo effect is a real effect!
Here are some key takeaways to consider:
1- Scientific Skepticism: The scientific community remains skeptical of NLP due to the lack of strong empirical evidence supporting its core claims.
2- Personal Experiences: Many people report positive outcomes from using NLP techniques, particularly in areas like communication, goal-setting, and personal confidence.
3- Practical Techniques: Some NLP techniques, such as reframing and rapport-building, align with established psychological principles and can be practically useful.
4- Critical Thinking: It’s important to approach NLP (and any self-help technique) with critical thinking and realistic expectations.
5- Complementary Approach: NLP might be most effective when used in conjunction with other evidence-based approaches to personal development and therapy.
6- Ongoing Evolution: The field of NLP continues to evolve, and future research may provide more clarity on its effectiveness.
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