The Swish is an NLP technique for dealing with unpleasant feelings.
This is a valuable technique for managing negative thoughts and feelings about:
- The past: e.g. feelings from embarrassing or irritating memories
- The present: e.g. feelings provoked by self-undermining thoughts
- The future: e.g. anxiety-provoking thoughts about forthcoming situations.
Credits for the creation of this NLP pattern belong to Richard Bandler and John Grinder. This helps to Break an automatic thought or behavior pattern, and replace it with a resourceful one. Use the Swish pattern for problems such as smoking cessation, anger management, public speaking, nervousness, self-confidence, and self-esteem. The Swish is an NLP technique for dealing with unpleasant feelings. With the help of this amazing technique one can get free from any bad habit, he wants to leave. This Transforms your Negativity into Positivity as you will now be able to replace the Negative thoughts into Positive Ones and All your Limiting Beliefs will now be Destroyed with consistent Practice.
Following Steps will help you to Understand the Working of this Powerful Technique.
Step 1. Recognize the automatic reaction
Recognize the automatic reaction , the thoughts, feelings, or images that occur to you when you think of the challenging situation.
Select a replacement image, something inspiring, such as a really good outcome that helps create a positive state.
Imagine yourself in a dissociated image, the third perceptual position, as if you are watching yourself in a movie.
Enhance the qualities, such as submodalities of the scene until it is as compelling as possible.
*Submodalities refers to the subjective structural subdivisions within a given representational system.
Step 2. Determine the trigger of the negative image
Discover what tells your mind to produce the negative image or behavior.This is the very crucial stage of self analysis and you must be Very Honest to yourself.
Ask yourself, “What occurs just before this negative or unwanted state begins?” This time, you want an associated scene (first position, looking through your own eyes) of what is going on immediately before you engage in the unwanted activity.
Remember to think in terms of sub-modalities to get a detailed sense of the scene. It functions as a trigger for the non-resourceful state.
Step 3. Place the replacement
Put the replacement off in the corner of the negative image. For Example you want to replace the Feeling of Failure with the one of Learning from the event that has happened. Imagine a small, postage-stamp-sized version of your replacement scene in the bottom corner of the negative scene.
Step 4. Swish the two images
You will be making both images change simultaneously and with increasing speed. The bad feeling getting smaller and smaller with an increase in size of the picture of something positive you want to replace it with. When you Swish, have the negative scene become smaller and shoot off into the distance. At the same time, have the positive replacement image zip in closer and larger, rapidly and completely replacing the negative scene.
Imagine it making a strong sound (a sound that you can easily associate with) as it zips into place.
At first, you’ll probably do this slowly, taking a few seconds to complete the Swish.
As you repeat the process, you will be able to do it faster and faster, until you Swish nearly instantaneously.
Step 5. Repeat
Clear your mind after each Swish. This is very important. Do this by thinking of something else, such as your favorite color or what you need to do later. Remember to breathe easily during the Swish and the breaks. Do the Swish five to seven times, repeating steps three to five each time.
You know you have a good outcome when you have some difficulty maintaining the negative image.
Step 6. Test
Now try to use the limiting thought or behavior again. Notice how hard, if not impossible, it is for you to act it out. Notice that you actually have to think about how to do it first; it is not as automatic as it used to be. If you feel that you could relapse, use the Swish again in a day or two, and again after a week.
You Need To Practice on a Regular Basis So that you can have a Grip over It.
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There is nothing as refreshing as a good night’s sleep. You wake up feeling revitalized and ready to face the
day’s challenges. This is because during sleep, growth hormones are released to heal damaged tissue,
including brain tissue. Sleep also oils the cogs of the cognitive system by “reviewing and recalling” the day’s
experiences, which helps transfer information into your long-term memory. Sleep regulates your body clock,
known as the “circadian rhythm,” which is naturally attuned with the daily cycle of light and darkness, and is
detected by your eyes. It is the reason why people suffer from jet lag after a long-haul flight, and it takes awhile for the body clock to readjust.
How much sleep?
The amount of sleep required varies from person to person. Some people can get by with as little as five hours a night,
while others need nine. It is important to be aware of what your own “magic number” is and try to stick to that figure.
Otherwise you risk inhibiting your productivity as well as your ability to remember and process information. A lack of sleep
puts an enormous strain on the brain. Studies have shown that asleep-deprived brain loses efficiency.
An area usually active during a specific task needs to be propped up by other parts of the brain. It is like driving a vehicle
with a flat tire—your performance is severely reduced. Sleep deprivation also increases stress hormone levels, which
reduces nerve cell production (neurogenesis) in the adult brain. Sleep can be divided into four separate brain
stages. There’s the theta wave when we sometimes rouse with a sudden jerk. Then there’s the delta wave activity,
during which if awaken you’d be totally disorientated. While asleep you go back and forth through these two brainwave
patterns in 90-minute cycles. It is then that you also enter REM sleep, where your eyelids show movement of a seemingly alert mind.
And then, of course, there’s the dream state which, according to Freud, acts as a safety valve for the overburdened brain.
Nap for a mini brain boost
If you feel drowsy in the early afternoon, perhaps after lunch, take a 20-minute nap. It might be impractical in many circumstances
but it will do your brain more good than reaching for a cup of coffee. Daytime napping is healthy for the brain.
You need it to refresh your brain cells and allow the different areas to recover. If your brain’s tired, your performance will slow down
. A nap is also a good de-stresser. Some researchers have even suggested that a six-minute nap can improve performances in
memory and problem-solving tests.
Top tips for good sleep