Suppose you have the bad habit of dwelling too much
on the same negative thoughts. And suppose there's
no outward physical manifestation associated to 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 actually quite a number of ways to recondition
a negative thought pattern. The basic idea is to replace
the old pattern with a new one. Mentally resisting the
negative thought will usually backfire - you'll simply
reinforce it and make it even worse. The more you fire
those neurons in the same way, the stronger the pattern
Here's a little method I use to break negative thought
patterns. It's basically something I concocted from a
combination of the swish pattern from NLP and a
memory technique known as chaining. I usually find
the swish pattern alone to be weak and ineffective,
but this method works very well for me.
Instead of trying to resist the negative thought pattern,
you will redirect it. Think of it like mental kung fu.
Take the energy of the negative thought and rechannel
it into a positive thought. With a little mental conditioning,
whenever the negative thought occurs, your mind will
automatically flow into the linked positive thought. It's
similar to Pavlov's dogs learning to salivate when the bell rang.
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.
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
effect of 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.
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 very weak glue and often won'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 the 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.
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 during the early 90s.
Whenever I uncovered a negative thought, I plucked it out and
redirected it. Within a few days, 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 about starting my own
business right out of college - I used mental conditioning to
redirect the thoughts of self-doubt to a more can-do mindset.
I also used this a lot while in college, and I'm sure it helped
me graduate faster than normal. 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,
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.
Jason & Greg