Banish Negative Self-Talk Once And For All With These 5 Simple Steps!

Banish Negative Self-Talk Once And For All With These 5 Simple Steps!

Suppose you have the bad habit of dwelling too much on the same negative thoughts. And suppose there’s no outward physical manifestation associated with them. It’s just negative thinking, like “I’m so depressed” or “I hate my job” or “I can’t do this” or “I hate being fat.” How do you break a bad habit when it’s entirely in your mind?

There are several ways to take the steam out of a negative thought pattern. The basic idea is to replace the old pattern with a new one. BUT Mentally resisting the negative thought will usually backfire — you’ll simply reinforce it and make it even worse.  Have you ever tried to tell yourself to NOT eat another cookie? It becomes all you can think about until you eat the damn cookie. The more you fire those neurons in the same way, the stronger the pattern becomes.

Here’s a little method I use to break negative thought patterns. It’s something I frankenstined from a combination of the swish pattern from NLP and a memory technique known as chaining. I usually find the swish pattern by itself is weak and not very effective, but the combined method works really well.

Instead of trying to resist the negative thought pattern, you will redirect it. Imagine you are Kung Fu Panda and you’re about to execute the Wuxi Finder Hold of mental Kung Fu! Take the energy of the negative thought and rechannel it into a positive thought. In other words, when those negative thoughts creep into your head instead of trying to withstand them… associate them with a positive thought that discredits the negative belief. With a little mental conditioning, whenever the negative thought occurs, your mind will automatically flow into the linked positive thought.  It DOES take practice.  As you know, all good things come with a little effort.

Here’s how it works:

Let’s assume your negative thought is a subvocalization, meaning that it’s like you hear a voice in your head that says something you want to change, like, “I’m an idiot.” If the negative thought is visual (a mental image) or kinesthetic (a gut feeling), you can use a similar process. In many cases, the thought will manifest as a combination of all three (visual, auditory, and kinesthetic).

Step 1: Turn the negative thought into a mental image.

Take that little voice, and turn it into a corresponding mental picture. For example, if your thought is, “I’m an idiot,” imagine yourself wearing a dunce cap, dressed very foolishly, and jumping around like a dork. See yourself surrounded by other people all pointing at you while you shout, “I’m an idiot.” The more you exaggerate the scene, the better. Imagine bright colors, lots of animation, rapid movement, and even sexual imagery if it helps you remember. Rehearse this scene over and over in your mind until you reach the point where thinking the negative thought automatically brings up this goofy imagery.

If you have trouble visualizing, you can also do the above in an auditory fashion. Translate the negative thought into a sound, such as a jingle that you sing. Go through the same process with sound instead of imagery. It works either way. I happen to prefer the visual method though… The last time I jumped around in public singing to myself my teenagers fled the scene!

Step 2: Select an empowering replacement thought.

Now decide what thought you’d like to have instead of the negative one. So if you’ve been thinking, “I’m an idiot,” maybe you’d like to replace that with “I’m brilliant.” Choose a thought that empowers you in a way that disrupts the disempowering feeling you get with the original negative thought.

Step 3: Turn the positive thought into a mental image.

Now go through the same process you used in Step 1 to create a new mental scene from the positive thought. So with the example “I’m brilliant,” you might imagine yourself standing tall, posing like Superman with your hands on your hips. Picture a giant light bulb appearing just above your head. The bulb turns on so bright that it’s blinding, and you see yourself yelling, “I’m bbbbbrrrrilllllllliannnntttt!” Again, keep rehearsing this scene until merely thinking the positive line automatically brings up the associated imagery.  If it helps, do it in the mirror! I know I do. 😉

Step 4: Mentally chain the two images together.

Now take the images in Step 1 and Step 3, and mentally glue them together. This trick is used in memory techniques like chaining or pegging. You want to morph the first scene into the second scene. The NLP swish pattern would have you do a straight cut from one scene to the next, but I recommend you animate the first scene into the second. A cut is weak glue and often doesn’t stick. So instead pretend you’re the director of a movie. You have the opening scene and the closing scene, and you have to fill in the middle. But you only have a few seconds of film left, so you want to find a way to make the transition happen as quickly as possible.

For example, one of the hecklers in the first scene might throw a light bulb at the idiot version of you. The idiot you catches the bulb and screws it into the top of his head, wincing at the pain. The bulb then grows into a giant bulb and turns on so bright it blinds all the hecklers. You rip off your dorky clothing to reveal a shining white robe beneath it. You stand tall like Superman and yell confidently, “I’m bbbbbrrrrilllllllliannnntttt!” The hecklers fall to their knees and begin worshipping you. Again, the more exaggeration you use, the better. Exaggeration makes it easier to remember the scene because our brains are designed to remember cinematic and unusual.

Once you have the whole scene worked out, mentally rehearse it for speed. Replay the whole scene over and over until you can imagine it from beginning to end in under 2 seconds, ideally in under 1 second. It should be lightning fast, much faster than you’d see in the real world. Because, let’s face it, who has time to sit around and daydream about lightbulbs, hecklers, and white robes?

Step 5: Test.

Now you need to test your mental redirect to see if it works. It’s a lot like an HTML redirect — when you input the old negative URL, your mind should automatically redirect you to the positive one. Merely thinking the negative thought should rapidly bring up the positive thought. If you’ve done this correctly, you won’t be able to help it. The negative thought is the stimulus that causes your mind to run the whole pattern automatically. So whenever you happen to think, “I’m an idiot,” even without being fully aware of it, you end up thinking, “I’m brilliant.”

If you’ve never done visualizations like this before, it may take you several minutes or longer to go through this whole process. Speed comes with practice. The whole thing can literally be done in seconds once you get used to it. Don’t let the slowness of the first time through discourage you. This is a learnable skill like any other, and it probably will feel a bit awkward the first time.

I recommend you experiment with different types of imagery. You’ll likely find some variations more effective than others. Pay particular attention to association vs. dissociation. When you’re associated in a scene, you’re imagining seeing it through your own eyes (i.e. first-person perspective). When you’re dissociated you’re imagining seeing yourself in the scene (i.e. third-person perspective). I usually get the best results when I dissociate in both scenes. Your results may vary. You may have to do some mental camera work if you switch from dissociated to associated or vice versa, but it can be done with practice.

I did a lot of this type of mental conditioning in 2004. I was going through a messy divorce and my self-esteem was shattered, confidence was nonexistent, and I felt like a complete failure as a mother and wife. Whenever I uncovered a negative thought, I plucked it out and redirected it. In time, I had reprogrammed dozens of negative thought patterns, and pretty soon it became hard for my mind to even produce a negative thought or emotion. Everything kept getting redirected to the positive side. I think that’s partly why I felt so confident in my ability to help others reprogram their thinking.  Mindset conditioning works! — I used mental conditioning to redirect the thoughts of self-doubt to a more can-do mindset. I still had to deal with plenty of real-world challenges, but at least I wasn’t battling my own self-doubt at the same time.

This type of mental conditioning gave me a lot more conscious control over my internal states. Today it’s so internalized that I just do it automatically without even thinking about it. My subconscious took over at some point, so whenever I have a thought like “I can’t,” it automatically gets twisted into “How can I?” That’s actually supposed to happen — with enough mental conditioning practice, your subconscious will take over. Memory experts similarly report that with practice, techniques like pegging and chaining are taken over by the subconscious, too, just like riding a bicycle!

Give this process a try the next time you notice yourself dwelling on a negative thought. I think you’ll find it very empowering. And feel free to share it with others who could use a mental pick-me-up.

   

       

   

   

96 Comments

  1. zovirax over counter

    The Brave Academy

  2. price of lumigan 0.01% 2.5 oz bottle

    The Brave Academy

  3. 200mg viagra without a doctor prescription

    The Brave Academy

  4. generic amoxicillin in the usa

    The Brave Academy

  5. naltrexone drug screen

    The Brave Academy

  6. does clomid really work

    The Brave Academy

  7. difference between revatio and vidalista

    Temporary Server Issue | Mailchimp

  8. ivermectin tablet for sale

    The Brave Academy

  9. vidalista 20 mg prices

    The Brave Academy

  10. idaho bans hydroxychloroquine

    The Brave Academy

  11. dapoxetine without a doctor prescription

    The Brave Academy

  12. cipla silagra 100 review

    The Brave Academy

  13. daily cialis cost

    The Brave Academy

  14. cephalexin 500 mg for dogs

    The Brave Academy

  15. cost of viagra at costco

    The Brave Academy

  16. hydroxychloroquine for rheumatoid arthritis

    The Brave Academy

  17. hydroxychloroquine and zinc

    The Brave Academy

  18. apple flavored ivermectin

    blog topic

  19. online pharmacy canada generic vidalista

    The Brave Academy

  20. tadalafil and aurogra combination

    The Brave Academy

  21. best ivermectin india

    The Brave Academy

  22. make a doctor appointment online

    The Brave Academy

  23. cialis generic timeline

    The Brave Academy

  24. generic priligy 60mg pills

    The Brave Academy

  25. how long for cialis to work

    The Brave Academy

  26. how does sildenafil citrate work

    The Brave Academy

  27. hydroxychloroquine works against covid

    The Brave Academy

  28. doxycycline 50 mg dosing

    The Brave Academy

  29. hydroxychloroquine tab 200mg

    The Brave Academy

  30. is tadalista generic tadalafil

    The Brave Academy

  31. drug interactions with plaquenil

    The Brave Academy

  32. names of antimalarial drugs

    The Brave Academy

  33. prednisone 1 mg

    The Brave Academy

  34. is generic cenforce any good

    The Brave Academy

  35. medicare prescription drug cost calculator

    The Brave Academy

  36. viagra and hydrocodone interactions

    The Brave Academy

  37. cialis interaction with alpha blockers

    The Brave Academy

  38. counterfeit dapoxetine pills

    The Brave Academy

  39. how does ivermectin work scabies

    The Brave Academy

  40. cialis coupons

    cialis coupons

  41. viacheaper cialis drug review china

    viacheaper cialis drug review china

  42. viagra patent

    viagra patent

  43. teva viagra price

    teva viagra price

  44. cialis generic buy with pay pal

    cialis generic buy with pay pal

  45. how to get vidalista without prescriptions

    The Brave Academy

  46. buy aruba viagra

    buy aruba viagra

  47. daily cefixime dosage for men

    The Brave Academy

  48. cialis erections

    cialis erections

  49. viagra drug test

    viagra drug test

  50. is it safe to buy generic cialis online

    The Brave Academy

  51. prescription refill without doctor visit

    The Brave Academy

  52. arthritis

    Banish Negative Self-Talk Once And For All With These 5 Simple Steps! ~

  53. grapefruit and vidalista better results

    The Brave Academy

  54. cialis legal purchase

    Banish Negative Self-Talk Once And For All With These 5 Simple Steps! ~

  55. buy cialis online

    blog topic

  56. cialis 50mg price in india

    blog topic

  57. cialis 20mg usa

    blog topic

  58. stock name for hydroxychloroquine

    The Brave Academy

  59. no prescription female cialis

    Banish Negative Self-Talk Once And For All With These 5 Simple Steps! ~

  60. azithromycin pills 250 mg

    The Brave Academy

  61. trial pack cialis viagra levitro

    Banish Negative Self-Talk Once And For All With These 5 Simple Steps! ~

  62. ivermectin for humans for sale

    The Brave Academy

  63. amoxicillin pill identifier

    amoxicillin pill identifier

  64. order zithromax

    order zithromax

  65. celecoxib 200 mg cap

    celecoxib 200 mg cap

  66. compare ciprofloxacin and cephalexin

    compare ciprofloxacin and cephalexin

  67. cymbalta with sertraline

    cymbalta with sertraline

  68. amoxicillin and tylenol

    amoxicillin and tylenol

  69. generic daily viagra online

    The Brave Academy

  70. azithromycin kids dose

    The Brave Academy

  71. azithromycin for pink eye

    azithromycin for pink eye

  72. unprescribed tadalafil

    The Brave Academy

  73. celebrex causing swollen

    celebrex causing swollen

  74. ioban keflex

    ioban keflex

  75. alternatives to cymbalta

    alternatives to cymbalta

  76. viagra prescription

    The Brave Academy

  77. viagra

    The Brave Academy

  78. tadalafil premature ejaculation

    The Brave Academy

  79. sildenafil citrate 100mg tablet

    The Brave Academy

  80. can you take cialis while drinking alcohol

    Banish Negative Self-Talk Once And For All With These 5 Simple Steps! ~

  81. sildenafil pills online

    sildenafil pills online

  82. viagra 100mg

    The Brave Academy

  83. can outdated viagra harm you

    The Brave Academy

  84. how long is cialis good after expiration

    blog topic

  85. cialis china made

    The Brave Academy

  86. hydroxychloroquine sulfate side effects

    The Brave Academy

  87. step sister viagra

    step sister viagra

  88. hydroxychloroquine malaria drug

    The Brave Academy

  89. hydroxychloroquine 200mg coronavirus

    The Brave Academy

  90. hydroxychloroquine manufacturers usa

    blog topic

  91. cialis drugs

    The Brave Academy

  92. hydroxychloroquine treatment protocol

    blog topic

  93. can hydroxychloroquine help fibromyalgia

    The Brave Academy

  94. max dosage cialis

    The Brave Academy

  95. hydroxychloroquine lupus medication

    The Brave Academy

Comments are closed.