Change Those Habits And Be Slim!

Weight loss is a lifelong commitment which requires appropriate lifestyle changes in order to not only lose weight but maintain weight loss too. And whilst that may sound daunting – changing habits can be tricky to say the least – it is not impossible.

If you have the right technique to help you let go of outdated habits which are keeping you from losing weight (perhaps binging late in the evening, eating biscuits with you tea etc) then you may find you are on the way to weight loss success more quickly than you imagined and who knows – the view may be stunning too!

Below is a simple NLP technique that can help you replace your old habitual patterns with new healhier ones in a matter of minutes. Yes you read that right – you can reprogram your mind in a matter of minutes with this amazing NLP tool. So give it a go and get on your way to a healthier lifestyle and a slimmer you. So give it a go right now and transform your life and your figure. Remember this Swish process can be used for any habit.

The Swish Technique

1. Firstly, identify the unhealthy habitual behavior that you would like to change. For example, if may be that you don’t exercise enough, that you always clear your plate or you eat too fast. Chose a specific habit or behavior that you want to get rid of.

2. Identify the trigger behind your habit or behavior. Your habit or automatic behavior is more often than not, triggered by a specific stimulus i.e. you don’t consciously chose to behave in this particular way, your mind responds automatically to an external trigger. Once you identify the trigger that causes the unwanted behavior, you can then to on to change it.

So for example, the memory of your mum’s voice from childhood telling you to finish all your dinner could be the trigger behind you cleaning your plate every meal time. Watching TV could be your trigger for snacking in the evening. If you struggle getting to the gym, what is the exact moment when you decide not to go? Is it an image of you being out of breath on the exercise bike that makes you say ‘sod it’ or is it the thought of relaxing in front of the TV instead?

Whatever the reason, there will be a specific trigger that generates an automatic response. If you find it difficult to identify the specific trigger for your behaviour, then imagine trying to teach someone how you decide not to go to the gym, or how to decide to eat up all the food on your plate. What is that they will have to see, hear or feel that will make them also want to avoid going to the gym or want to clear plate? What is it exactly that convinces you to do what you do?

Now before we go onto the next step, get up and walk about or count backwards from 10 to 0. This helps to break state (change your focus from what you don’t want in order to focus on what you do want instead).
3. Choose Your New Behaviour

Now you get to choose what you would prefer to do instead of the old behaviour. What new habit or behaviour do you want instead? What image in your mind will inspire you to go to the gym or stop you eating all the food on your plate? The image you choose has to be as compelling as you can possibly make it – it has to motivate you to choose this new behaviour over the old one.

It is very important that you chose an image that will motivate you and make you feel positive. So for example, you could have an image of you immediately after a gym session, buzzing with those feel good endorphins and feeling fantastic. You could see a slimmer you at the table leaving food on the plate and feeling proud of what you have accomplished. So get a clear picture of the response you would like instead right now. Close your eyes and see it.

Ensure when you chose the image for the new behaviour you need to be able to see yourself in the image.Once you have got your picture in your mind – then make it even more compelling, even more motivating. Make the picture bigger and brighter – add some sounds – perhaps compliments from other people – really get into the picture and see every wonderful detail.

Now add some feelings – imagine how fantastic you would feel if this was happening now – really turn up those feel good feelings so that you feel absolutely amazing. Now double those feelings – triple them and really enjoy this image, the sounds and these feelings. Brilliant.

When you are happy with this image and the feelings it produces then break state. Get up and walk around for 10 seconds; have a good stretch or sing ‘Happy Birthday’ – anything that changes your focus.

4: Lets Swish

Now is the time to get rid of the ‘old’ and bring in the ‘new’. You will replace the old trigger picture in step 2 into a new compelling image you created in step 3. To begin with you need to get the old trigger picture in your mind – make it as big and as bright as you can so that you can see every little detail. When you see the image it should be as though you are looking at it through your own eyes i.e. you are associated into the picture (you are not in the picture).

Now you have the old image in your mind, I want you to bring in a small postage stamped sized image of the new compelling image. Place this smaller image in the bottom left hand corner of the old picture. Keep the image small, darker and ensure that you see yourself in the image so that you are disassociated.

Now you are ready to Swish. All you do now is simply say the word ‘swish’ in your mind or out loud and as you do instantly increase the size of the new picture so that it totally covers the old one – so that it wipes it out completely and all you see is the new compelling image. As you increase the size of this new image make it brighter and add those feelings and sounds to it. Ensure that this new image totally obliterates the old one so that there is nothing remaining what so ever.

When the new image is big and bright really get into the details, the sounds and the feelings – luxuriate in how great you feel. Relax and enjoy this image and the feelings it creates for a few moments. Take your time and enjoy these feelings as the stronger the positive feelings the quicker the results. Now, break state.

5. Make The Change Permanent

Now you have completed this process once and it felt good right? Well now it’s time to make sure this change lasts – that it takes root in the inner most part of your mind and becomes as automatic as your old behaviour. So simply repeat step 4 at least 7 – 10 times ensuring that you break state in between each swish (get up and wiggle!).

This step is usually quicker than what you expect- this process usually takes me around 20 minutes to do with a client and that’s including the explanation! so stick to your guns and get going – the results are phenomenal. I have helped clients improve eating habits, get more exercise and improve their self image with this simple tool which means that you too can bring about lasting change.

So bring back the old trigger picture, put the new image in the bottom left hand corner of it and ‘swish’ – obliterate the old image and make the new image bigger, brighter and full of life. Remember to luxuriate in the wonderful feelings, sounds and details of the new image for a few moments to really make a powerful switch. Break state and start again!

6. Future Pace

Once you have run through step 4 several times you may have noticed that the old image starts to fade or that it completely disappears. That’s great! It means that you have been successful. If you still can see the old image that’s okay too as you will notice that it no longer has the power over you that it used to have.

If the old trigger still has strong feelings attached to it – run through step 4 a few more times. If there is no change that it may mean that you have the wrong trigger. Just start again and ask yourself ‘at what point do I decide to do the old behaviour? What do i see, hear or feel that makes me want to do X?’

Now think about your old behaviour and notice what you notice about how you feel about it now and you may be surprised to find that you feel completely different. Well done! You have succeeded in changing your habit!

So give this powerful tool a go when you have 20 minutes to spare – and don’t say you haven’t got the time – because you can always make the time.

Good Luck!

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Take A Deep Breath….

……and count to 10.

Great advice if you feel yourself getting angry or frustrated or if you feel that you are going to say something you might just regret in the heat of the moment.

Focusing your mind of something other than the ‘thing’ that you don’t want to focus on (anxiety, depression, anger) etc is a great way to break the cycle of these habitual patterns.

If you suffer from anxiety – as soon as you feel the symptoms coming on – change your point of focus – immediately. Squeeze together your thumb and finger and focus on everything that you can see – in minute detail – or on what you can hear (however if all you can hear is the thumping of your own heart – then maybe this isn’t the best point of focus!). Loose yourself in another sense and not what you are experiencing in your body or your mind.

Yes it will be difficult to begin with – your mind and body are used to being hijacked by your anxiety – but PERSEVERE. Soon your mind will associate your squeezing your thumb and finger together with changing your point of focus.

Why change your point of focus? Simple. If you are listening intently to every sound that you can hear – it’s impossible to focus on those horrible feelings you feel in your body! Its a simple way to not only feel better, but to improve your senses and also to take back control of your anxiety.

It you don’t try it – you will never know! Go on give it a go – it’s amazing what a simple thing such as changing focus can do!

If you ‘forget’ to focus on those feelings then how can you feel anxious? You cant! So as soon as you feel those feelings arising – focus, focus, focus! Persevere too – it is worth it!

 

Feel Good Or Bad – Your Choice

I am in the process of getting a program together to help people realize their true potential – to enable people to see how awesome they truly are – and it’s been an exciting project so far.

I have become more and more aware, due to the nature of my job and life itself, that we chose the life we want – that’s right – we chose the life we want! Every second of the day we make life choices which not only affect how we feel from moment to moment, but also our future too,

All to many people focus on the bad things in life and fail to see the abundance of beauty that surrounds them every single second of every single day – and why? Because they have chosen to be ‘miserable’ – it has become a habit for them. They feel ‘safe’ being miserable and it becomes comfortable – just like an old comfy sweater – worn out and holey! They resent happy people and go out of their way to hurt others – because in some way – it makes them feel better temporarily.

And when you ask said people how they are – they will no doubt moan and groan about this and that and when you ask them if they are happy in their life – amazingly they will say yes!! And why? Because we all strive to be happy – but how we go about that may not be working!

We chose our moods – no one else choses them for us – how can they? Seriously? No-one can get inside your head except you and I mean no-one. You chose whether you get upset about the mindless comment made by a colleague – you chose to get upset. It has absolutely nothing to do with what anyone says – it is about whether you wish to ‘accept’ what your colleague has said and get upset or whether you chose to ignore it or deal with it.

Surely you know that what people say (about you) is about them and where they are at – and has absolutely nothing to do with you? Yes, your boss can give you some feedback – and you can take it as just that – feedback – a way to improve your performance. Or you could take it as a personal sleight and spend days and weeks brooding. Again – your choice.

When we begin to realize that everything about our life is a choice – it makes it all the more easier to change it! Think about it – if you react to everyone in your life, to what people say or do – you are handing others control over your life.

However if  you acknowledge what is happening in your life and chose whether or not to react (and again it’s a choice whether your react positively or negatively here too!) you maintain control over your life and believe me – it feels incredible!

If you chose anger – then expect anger in return. If you chose hate then expect hate in return. If you chose victim then expect to be abused. But if you chose love you get love in return. If you chose tolerance you will receive tolerance and if you chose fun – how much better will your life be?

So stop blaming others for the way you feel and for once in your life – make a commitment to change your life for the better by acknowledging your personal power. You have so much personal power which lies dormant – wake it up, shake it out and chose a better life!!

After all it literally is your choice.

It’s just a thought

Thoughts are amazing aren’t they? They rule our lives without a second thought (pardon the pun) from us.

Thoughts make us who we are. They drive our beliefs, our moods, our choices and even what we have for dinner. So why is that we give so little attention to what is actually going on in our heads? Why do we not question our thoughts more often? Perhaps because we are unaware of the thousands of thoughts we have everyday!

It is estimated that we have around 50,000 thoughts per day and that 70 – 80% of those are negative (Wow, no wonder we feel so bad most of the time!) So as you can see it’s virtually impossible to keep on top of every thought we have however we can begin to notice those repetitive negative thoughts that lie behind limiting habits, behaviours and feelings.

Awareness is key to change, so it’s important to become more aware of your thoughts. So choose one area in your life that you would like to change say weight loss for example or anxiety. So when you notice those cravings or the need to overeat, ask yourself ‘what am I thinking right now?’ and focus on your thoughts. You shouldn’t be surprised that they will be based on either food, feeling better or the desire to do what you want (eat excessively).

Make a note to be aware of your thoughts surrounding your cravings etc for a couple of days. Each time you have the urge to overeat – ask yourself ‘what am I thinking right now’ and make a note of any thoughts on your mind. This will give you an insight as to what drives your cravings and motivates you to overeat. Perhaps you may notice that you feeling sad or lonely, maybe it’s a voice telling you how much you like chocolate or it may even be a thought telling you that you have a right to eat what you like, but listen to these thoughts and write them down.

As you become more aware of what drives your overeating you are better able to successfully tackle the issue. Also REMEMBER a thought is just that. It’s a thought. It has no impact on you what so ever – only if you let it – so realise firstly that these thoughts are just habitual thought patterns that you are ‘used to’ and which you respond to without question.

When you are aware of your thought patterns – question them!  Yes chocolate tastes nice but surely nothing tastes as good as thin feels? You have every right to eat what you want but you choose to be healthy and slim instead don’t you?. Once you are aware of these thoughts it’s easier to question their validity and then change the negative thoughts to more positive and motivating ones instead and you can do this by using something known as a Pattern Interrupt.  A pattern interrupt is an NLP technique which  is incredibly simple yet can blow apart those negative thought patterns easily and quickly and replace them with ones that are more beneficial for you.

Basically you stop the negative thoughts as soon as you become aware of them by saying STOP in your head (or CANCEL) and then you immediately introduce a positive more motivating thought pattern instead (click here to watch a video on how to carry out this pattern interrupt). I use this technique all the time which is great however the most powerful change for me is that I now realize that a thought is just that – it’s a thought and as such I can listen to it, ignore it or change it. It holds no power over me. How incredibly liberating!

If you have OCD and upsetting negative thoughts then it’s worthwhile to remember that your thoughts are just thoughts. They only control you if you let them so if you want to take back control of your OCD then STOP those thought patterns by using the pattern interrupt. OCD is repetitive negative thoughts so this Stop! Pattern is an excellent way for you to take back control of your thoughts, your life and your emotions too. So give it a go and if you need any further help then give me a ring today on 07532 110457.

Try this Stop! Pattern out – but remember – a thought is just a thought………..

 

 

 

Stop! Pattern – Pattern Interupt

Break any habit or negative thought pattern easily with this simple NLP technique! Re-write your thoughts and habits and change how you think, feel and act yourself. Perseverance is key here however the more you do this the more positive your life will become! Good luck.

Is there a better way?

Having read an article today that states around 85% of us suffer from low self esteem I was somewhat surprised at to realize that so many people were suffering!

Low self esteem is directly related to past experiences and if you were brought up in a house where ridicule and negativity were par for the course then you will undoubtedly suffer from low self esteem.  Likewise a tyrant teacher may leave a mark on your self esteem too.

So how can we overcome this feeling of inferiority? How can we improve our game so to speak?

Well by simply changing what we focus we can dramatically improve our self esteem. People with low self esteem tend to focus on the negative because that backs up their belief that they are in some way not good enough and inferior to others, so they tend to filter out any positive feedback that they get as this doesn’t ‘fit’ with who they are.

So if someone were to say to them that they look great/performed well etc their usual response would be ‘yeah right……’ said with a somewhat sarcastic tone, however if they were told that they were useless they are more than likely going to accept this as fact because it fits in with their belief system, whether it’s actually true or not!

So change your focus! Focus on everything that you do well and focus on how much better you will feel when you do things well too . It may well feel strange at first but keep at it as it will ultimately make you feel better and the more you focus on what you do well, the more your mind begins to accept that you are good enough.

So next time you find yourself focusing on something negative about yourself say ‘CANCEL’ in your mind and immediately follow up the negative statement with a positive one and focus on how great it feels too. The more positive emotion you attach to these positive statements the more quickly and powerful the results will be as your mind wants to take you towards pleasure and away from pain.

So make a note in your diary to practice this simple exercise daily for a month focusing on the positive things in life and those things that you do well. Simply say the word CANCEL or STOP in your mind whenever you become aware that you are thinking negatively and immediately follow that up with a positive statement (in your mind if you are out and about!) said with feeling.

The more you do this the stronger the neural pathways will be to a more positive you and as a result you will notice you begin to feel better and better and your self esteem will improve!

The Power Of Belief

When I talk about belief I am not necessarily talking about religious beliefs although they are linked into belief systems too, however I am talking specifically about personal beliefs. Those beliefs that we hold steady about ourselves, sometimes without even being aware that we have them let alone the impact they have on our everyday life!

We all hold beliefs about ourselves and the world. Some believe that the world is a scary place or that they are great singers (even if that is far from the truth – I am sure some of you watch The X Factor!).

Beliefs are statements that we believe to be true about us and the world and we accept them without question. Major beliefs will affect every area of our lives and if you have limiting or negative beliefs about yourself, the impact will be negative.

Imagine if you believed that you were good enough, you would probably achieve so much more than someone who thought they were useless. If you were good enough  you would go for that promotion, chat that great looking guy up or take on that exciting new project because you believe that you can do it.

On the other hand imagine if you felt you were useless. Well there’s no point going for that interview because you know you won’t get it so why bother even trying and as for that great looking guy, he is way out of your league! What you believe about yourself WILL impact on how you perform on a daily basis.

So if you would rather believe that you were good enough as opposed to useless then get working on changing your limiting beliefs and believe you me (pardon the pun!) it’s easier than you think! All you  need is a little time and commitment.

(For more impact do this exercise on paper!)

1. Firstly ask yourself in what ways is this limiting belief wrong? Are you really not good enough 100% of the time?

2. Then ask yourself in what way this belief is negatively impacting on your life – cover every area of your life from personal to work to financial to relationships etc. Write these down and list as many as you can.

3. Next ask how much better would your life be if you didn’t believe this belief? List all the positive ways you life would improve. Also think of a new empowering belief that you would like instead of the old one. This must be stated in the positive i.e. ‘I am good enough’ and NOT ‘I no longer believe that I am not good enough’.

4. Once complete, focus on all the pain and suffering this old belief is causing in your life and really get a sense of how it’s impacting on how you feel, how you behave and how it affects your life. Really feel the pain that this belief is causing you. Spend about 15-20 seconds doing this.

5. Then think about your future without this belief. Think about how you will feel when you don’t believe this belief anymore and when you believe the new empowering belief that ‘I am good enough’. Notice how you will feel, look, talk, behave and really get a strong feeling of how great you feel and focus on the pleasure you feel believing this new belief. This is your daydream so make is as compelling as you could possibly ever make it! Imagine how fantastic it will be believing that you are good enough. See how your life will improve, how differently you behave. Spend as long as you like doing this but do it for at least one minute.

6.  Also continually re-affirm that you are good enough throughout the day by using positive affirmation.  Do this atleast 10 times each morning and evening and when ever you can remember during the day. The more you do the quicker the result!

7. Do this exercise daily for a month (this is the commitment!) and you will be amazed at how much better you feel!

Why does this exercise work? Well your unconscious mind is the seat of your behaviours, habits and beliefs and over time it has accepted, rightly or wrongly many beliefs about you, so bearing this in mind, it can accept a new belief too.

Secondly your unconscious mind works on the principle of more pleasure less pain so it will automatically take you from a painful situation to a pleasurable one instead (however you need to tell it what you want instead!!). It’s role is to bring as much pleasure into your life so by focusing on the new empowering belief and really FEELING how great it would be to believe that you are good enough, it receives a very clear instruction to change your belief system to one which is more positive and supportive to you now.

Thirdly, your unconscious mind is literal and accepts what you tell it. Unfortunately you will previously have been telling yourself that you aren’t good enough so your mind has responded accordingly! So now you need to tell yourself what you want to be or achieve – so focus on this new belief and anytime you think about the old belief, stop and change it to ‘I am good enough’. After time your unconscious mind willaccept this new belief as fact, no questions asked!!!

So this leads us to the fourth point. Repetition. Our mind learns through repetition so seeing yourself as good enough, feeling good enough and telling yourself you are good enough over and over again, will reinforce this new belief at the unconscious level of your mind where it will be accepted and acted upon. So repeat, repeat, repeat!!

It usually takes between 21-30 days to create a new habit or belief consciously however hypnosis can shorten that time dramatically as it communicates directly with your unconscious mind. So if you struggle changing habits and behaviours or lack the commitment to do this then what not see a hypnotherapist who can help you change your life!

Remember what you focus on in life you will get so focus on what you want. Your mind responds to the images and thoughts you create so make sure they are the ones you want, in order to create the life of your dreams!

Good Luck!