State Management – How You Can Change Your Emotions at the Push of a Button

In this podcast episode, Stefan Landsiedel and Marian discuss one of the central themes in NLP: the State Management – the ability to consciously control one's emotional state. You will learn why you are not at the mercy of your feelings, but can actively shape them. Stefan shows how you can activate energy, motivation, and inner strength at the push of a button through movement, language, inner images, and mental strategies – whether in everyday life, at work, or in difficult situations.

What is State Management in NLP?

State Management means consciously influencing one's emotional state. NLP assumes that there is always a small moment of choice between an external stimulus and our reaction. In this moment, we decide how we want to feel, think, and act. Emotions are not random, but controllable reactions to internal processes. Those who learn to utilize this space gain control over energy, motivation, and mood – a core competency for success and inner balance.

More Energy Through the Body

The easiest way to change your state is through the body. NLP calls this the Physiology. Our posture, breathing, movement, and facial expressions directly influence how we feel. If you feel tired or down, it helps to stand up straight, breathe deeply, or move. A walk, dancing, loud laughter, or a 'power pose' can change your emotional state in seconds. Stefan shares how he uses music and movement to build energy – even for tasks he dislikes, like doing taxes. Through movement, you activate your nervous system, increase oxygen supply, and switch into a wakeful, powerful state.

Movement Creates Emotion

Our body and mind are inseparably connected. When you are sad, your posture automatically changes – but this connection also works the other way around. An upright posture, smiling, or conscious breathing can immediately influence emotional experience. Even small physical adjustments make a big difference in energy and presence.

Music as an Energy Key

Music is a powerful tool in State Management. Stefan shares how, in his early days, he used a timer to wake up in the morning with an energetic song. The song 'Life Will Never Be the Same' automatically got him moving – a ritual that completely changed the start of his day. Today, this effect can easily be achieved with a smartphone and a gentle 'fade-in' alarm function.

Thoughts, Language, and Inner Images

The second key to State Management lies in the mind. How we think, what images we see, and what words we use shape our emotional experience. The well-known NLP principle 'Act as if' describes exactly that: If you feel insecure, behave as if you are confident. Stand tall, breathe deeply, smile – and think like someone who is convinced. The body follows the mind, and the mind follows the body.

Changing Inner Dialogues

Our inner voice has a significant influence on our emotions. If you sabotage yourself with thoughts like 'I can't do this' or 'This will go wrong', you can change these voices – for example, with the so-called Mickey Mouse Technique. Here, you imagine the critical voice in a funny, squeaky tone. It immediately loses its power. This way, you train yourself to consciously direct your thoughts instead of letting them control you.

Language Shapes Reality

Spoken language also influences the emotional state. Stefan and Marian report how they intentionally spoke in poor English during disliked seminars – and laughed so much that boredom turned into fun. Language changes emotion. Self-ironic or humorous expressions relieve tension and promote lightness.

State Management in Everyday Life

State Management is not a theoretical concept, but a practical life skill. Whether in routine tasks, stressful appointments, or difficult conversations – you can decide at any moment how you want to feel. Just a few minutes of conscious movement, music, or a brief change of perspective are enough to release new energy. Stefan emphasizes that it's not about being in a high mood all the time, but about consciously flipping the switch in crucial moments. This is especially helpful when you need energy after work to continue working on your goals or to take care of important projects.

Anchoring – Intentionally Calling Up Emotions

One of the most effective NLP techniques is the anchoring. Here, you link a specific stimulus – such as a touch, a word, or a movement – with a desired emotional state. When you later perform this stimulus again, the state is automatically reactivated. Stefan shares about a coaching client who applied for a job he originally wanted to reach in ten years. With the help of State Management techniques and an anchor, he was able to mobilize energy every evening, even after long workdays, to continue learning and preparing optimally. Success came quickly: he got the job – and later even a promotion.

How to Set Anchors in Everyday Life

Choose a moment when you feel particularly strong, happy, or motivated. Perform a clear gesture, such as squeezing your thumb and index finger together. Repeat this several times in emotionally intense moments. Over time, the gesture itself will become the trigger for this state – your personal 'button' for energy and clarity.

Memories as a Resource

Positive memories are also strong anchors. When you recall moments when you were brave, successful, or inspired, your brain automatically activates similar emotions. This technique is especially helpful before important exams, presentations, or conversations to strengthen self-confidence and focus.

State Management in Crises and at Work

State Management is particularly valuable in challenging times. Stefan reports on phases of intense physical pain, during which he learned to control his attention and stabilize himself internally. Instead of being guided by fear or powerlessness, he used breathing techniques, inner images, and conscious thoughts to maintain control over his state. This ability to remain clear in difficult moments is also crucial in the workplace – for example, during presentations, conflicts, or unexpected setbacks.

Emotional Flexibility

NLP distinguishes between state – the momentary state – and Trait – stable character traits. Both are important. However, while traits are shaped in the long term, the state can be changed at any time. This flexibility makes the difference between reacting and shaping. People who can consciously control their emotions are more resilient, clearer, and more successful in what they do.

Cultivating Life Energy

In the long term, State Management acts like an energy compass. Those who regularly exercise, eat healthily, get enough sleep, and consciously relax create the foundation for strong states. Meditation, guided imagery, or self-hypnosis are proven methods to regenerate this energy. The goal is not a constant high, but conscious self-leadership – the ability to be present, calm, or powerful at the right moment.