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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