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Neuro Linguistic Programming Therapy
Through language and thought patterns, NLP empowers people to shift behaviors, overcome limits, and build confidence and positive change.
Introduction
The basics
What is Neuro Linguistic Programming Therapy?
Neuro-linguistic programming (NLP) is a field of psychology that emphasizes the potential power of each individual to transform themselves, influence others, and achieve their goals.
NLP can loosely be considered a form of body-focused therapy, because clients are taught to tune into physical sensations to build awareness, develop self-regulation skills, and create change. That said, it’s very different from more evidence-based somatic therapies like somatic experiencing and sensorimotor psychotherapy.
Goal
What is the goal of Neuro Linguistic Programming Therapy?
The goal of neuro-linguistic programming (NLP) is to help people achieve personal or professional success. Success can mean different things to different people, from work success, to relationship success to success in changing or adopting specific behaviors.
A therapist trained in neuro-linguistic programming will strive to support you in reaching your goals, whatever they may be.
Uses
What conditions does Neuro Linguistic Programming Therapy treat?
People may seek neuro-linguistic programming (NLP) because they want to improve their functioning and confidence in:
- Academics
- Sports
- Communication
- Career advancement
- Mental health
- Physical health
Despite the need for more supporting research, some therapists use NLP as a supplement to help clients manage the symptoms of:
- ADHD
- Anger management
- Anxiety
- Depression
- Dissociation
- Exam anxiety
- OCD
- PTSD
- Relationship issues
- Trauma
Subtypes
What are the subtypes of Neuro Linguistic Programming Therapy?
Because neuro-linguistic programming (NLP) is more of a set of tools and techniques than a therapeutic modality, there are no widely recognized subtypes.
Effectiveness
Origins
Who developed Neuro Linguistic Programming Therapy and when?
Neuro-linguistic programming (NLP) was founded during the human growth movement of the 1960s and 70s by linguist John Grinder and mathematician Richard Bandler. Though not psychologists themselves, they drew heavily on the work of psychologists Milton Erikson (hypnotherapy), Virginia Satir (family therapy), and Fritz Perls (Gestalt therapy).
Evidence Base
Is Neuro Linguistic Programming Therapy evidence based?
Studies on neuro-linguistic programming (NLP) have explored its potential impact on:
- Academic achievement
- Emotional intelligence
- Critical thinking skills
- Reducing stress and improving regulation and performance in school children
- Supporting children with disabilities
- Reducing sports anxiety
While some of these studies show promise, there is not yet enough research to support an empirical basis for neuro-linguistic programming in modern practice.
How it works
Techniques Used
How does Neuro Linguistic Programming Therapy work?
A core premise of neuro-linguistic programming (NLP) is that humans don’t ultimately “know” reality, only the versions we have constructed. Neuro-linguistic programming works, in large part, by exploring and challenging constructed realities, limitations, and biases, so clients can more effectively promote positive outcomes in their lives.
Neuro-linguistic programming sessions can involve a variety of techniques that aim to build a client’s awareness and facilitate both conscious and subconscious change.
Primary techniques include:
- Modeling: Studying and replicating thoughts and behaviors of successful people
- Action: Taking action to achieve desired outcomes
- Effective communication: Using language and behavior to build rapport and influence others
Other techniques include:
- Mirroring: Subtly emulating the body language and behavior of another person in order to build rapport and gain influence
- Anchoring: Pairing a physical sensation with a desired emotional state in order to make it easier to access that state
- Perceptual positioning: Gaining new perspective on a situation by viewing it from multiple perspectives
- Framing: The intentional use of language to evoke emotions and shape outcomes
- Swish: Using negative and positive mental images to encourage behavior change
- Priming: Using subconscious or barely perceptible signals to predispose people to think or act a certain way
What to expect in a session
What can I expect from sessions in Neuro Linguistic Programming Therapy?
Neuro-linguistic programming (NLP) sessions often feel like dynamic “thought experiments,” and may be conducted like a game. That said, there’s no need to worry about failure, as all outcomes are considered learning opportunities by proponents of NLP—the information or feedback you gather will help you hone your success skills.
Treatment length & structure
How long does Neuro Linguistic Programming Therapy typically take? Is there any set structure?
The length and structure of a neuro-linguistic programming (NLP) treatment plan varies from person to person, and should be discussed at the onset of therapy.
Throughout NLP, a client and therapist may work together to understand and practice four pillars:
- Outcome: clients define goals or the intended “outcome” for the work ahead
- Sensory acuity: clients learn use their senses to identify whether their actions are bringing them closer to a desired goal
- Behavioral flexibility: clients may learn to be more adaptable to change, adjusting behaviors as it relates to the responses of others to get a more desired result
- Rapport: clients may study the seemingly innate “charisma” of certain leaders, and learn to build and maintain genuine rapport with others
Getting care
Finding a therapist
How do I find a therapist who uses Neuro Linguistic Programming Therapy?
Alma’s directory has many therapists who specialize in Neuro Linguistic Programming Therapy, including:
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Similar types of therapy
Besides Neuro Linguistic Programming Therapy, what other types of therapy might be right for me?
If after reading this, you’re not sure if Neuro Linguistic Programming Therapy is quite the right fit, here are some other types that might be worth looking into:
Solution-Focused Therapy: if you want a future-oriented approach
Solution-focused therapy emphasizes strengths, exceptions, and small next steps rather than spending most of the work analyzing problems.
Rational Emotive Behavioral Therapy (REBT): if rigid beliefs feel like a barrier
REBT focuses on identifying rigid or irrational beliefs and replacing them with more flexible, realistic ways of thinking.
Hypnotherapy: if focused relaxation interests you
Hypnotherapy uses guided relaxation, focused attention, and suggestion to help people access patterns, beliefs, or habits that may be harder to shift in ordinary conversation.
Motivational Interviewing: if readiness for change is a concern
Motivational interviewing is a collaborative, nonjudgmental approach that helps people explore ambivalence and strengthen their own reasons for change.
This article was written and medically validated by Teresa F. Jansen, LPC, NCC.
FAQs
NLP may appeal to you if you're interested in a practical, goal-oriented approach to changing specific behaviors, communication patterns, or limiting beliefs — particularly in professional or performance contexts. Some people find NLP's techniques useful for managing anxiety, improving confidence, or working through specific fears. But NLP does not have the same level of empirical support as evidence-based approaches like CBT, EMDR, or DBT. If you're dealing with a significant mental health condition, it's generally worth starting with an approach that has a stronger research foundation and discussing with a licensed clinician how NLP might complement that work.
Yes. This approach is effectively delivered online, just like most forms of therapy, using secure video platforms. Studies have consistently confirmed that the results are comparable to in-person care for a wide array of conditions. If you're looking for this type of therapy online, you can use this link to find a therapist who specializes in NLP and takes your insurance.
NLP is not typically covered by insurance as a standalone treatment, in part because it lacks the recognized clinical evidence base that most insurers require. However, if a licensed therapist incorporates NLP techniques as part of a broader therapeutic approach that does meet insurance requirements, those sessions may be covered under your standard mental health benefits. It's always worth calling your insurer directly to ask about coverage for specific providers and approaches.
Both NLP and CBT work with the relationship between thoughts, feelings, and behaviors — but they differ significantly in their evidence base and methodology. CBT has been extensively researched through hundreds of randomized controlled trials and is designated as an evidence-based treatment by major health organizations worldwide. NLP, by contrast, does not yet have sufficient empirical research to be considered evidence-based in the clinical sense. CBT follows structured, replicable protocols; NLP uses a diverse set of tools and techniques drawn from multiple sources, including hypnotherapy and Gestalt therapy, that can vary significantly between practitioners.
NLP was developed with performance and professional goals in mind, and its techniques — including modeling the behaviors of successful people, anchoring positive emotional states, and developing rapport through mirroring — have been used in coaching and organizational settings for decades. Some studies show promise for NLP in areas like reducing performance anxiety and improving communication skills, though the research base remains limited. If your primary goal is professional development, confidence-building, or interpersonal communication rather than treating a clinical mental health condition, NLP-trained coaches and therapists may have useful tools to offer.
NLP originated from studying the techniques of highly effective therapists — including Milton Erickson (hypnotherapy), Virginia Satir (family therapy), and Fritz Perls (Gestalt) — and distilling those techniques into teachable tools. This means NLP's toolkit overlaps with and can complement several other modalities. Therapists sometimes incorporate specific NLP techniques — like reframing, anchoring, or visualization — within a broader treatment framework that has a stronger evidence base. When used this way, NLP functions as a set of supplementary tools rather than a standalone therapy.
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