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If you have the right technique to help you let go of outdated habits which are keeping you from losing weight (perhaps binging late in the evening, eating biscuits with you tea etc) then you may find you are on the way to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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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!

Pain – Physical or Emotional?

The next time you experience back ache or a twinge of any nature think about whether it really is a physical pain. Most people assume wrongly that most pain is directly related to a physical issue such as wear and tear or damage and it most cases it rarely is!

Having helped many clients overcome chronic pain (migraines, back ache, shoulder pain) the thing that has most amazed them, apart from their lack of pain, is that the cause of their discomfort was directly related to an emotional ‘wound’ from the past.

Why we hang onto an emotional pain is usually very hard to contemplate, after all if we consciously had a choice to be pain free we would (hopefully) take it however our unconscious mind works slightly differently!

I will give you an example as way of explaining the basis of emotional pain and why we hand on to it. A client of mine came to see me about a recent knee injury that was still bothering her. She had been back and forth to the doctors and had had further x-rays but everything came back clear, which meant technically there was no physical reason for the pain she was still suffering.

When a physical injury has healed and there is still pain then this almost certainly is an emotional pain that you are hanging on to, albeit at an unconscious level.

So I chose to use EFT with this client to work on the pain that she was experiencing using the ‘chase the pain’ method which basically gets the client to focus on the pain and give it a colour, shape, texture etc as when we do this we are disconnecting from the pain. What is very common when doing this exercise is that the pain moves around the body and seems to change character (colour, shape, texture) as well as intensity.

I worked with her for nearly an hour and at the end of the session she was amazed at how much the pain had diminished. She was able to put her full weight on the leg without and major discomfort at all and all we had done was focus on the pain and what it represented to her internally.

Try this exercise and notice how much your pain diminishes after just one round of doing this! Focus on the pain your are experiencing at the moment, close your eyes and really ‘go inside’. Then ask yourself what level is your pain at if 10 was extremely painful and 0 was not at all and once you have got a figure, ask yourself the following questions:
if this pain had a colour, what colour would it be?
if this pain had a shape, what shape would it be?
if this pain had a texture, texture would it be?
if you could touch this pain would it be hot or cold to the touch?
if this pain had a weight how heavy or light would it be?
if this pain had a sound, what sound would it be?

After you have answered the above questions (go with what ever comes to mind because something will believe me!) focus once more on the pain that you were experiencing and you may well be surprised at how it has already decreased! Mark this new level and if you need to, go through the exercise again and you will find that each time you do this the details will change and your pain will decrease!

After a further session with my client we were able to locate the cause of her emotional pain and released this successfully with EFT and hypnotherapy. My client had begun her sessions very sceptical indeed and was relieved to discover that the pain had indeed been emotional and not physical, because now she was pain free.

EFT, hypnotherapy and NLP do also help manage physical pain as well as help the healing process too. So next time you get a twinge or a niggle, try this simple and quick exercise and release that pain!

What makes our bad habits hard to give up?

How many bad habits do you have? And how many have you tried to give up? How many have you successfully overcome? Difficult isnt it?

So what makes a bad habit hard to give up?

I am sure there are many of you that have tried to overcome addictions or annoying bad habits – and no matter how hard you try – the addiction or habit remains. What you have to understand that more often than not – a habit has an unconscious positive intention. However annoying or bad for us the habit is – we generally learnt if for a reason!

For all those smokers out there – how bad was your first cigarette? If you are like me – it was disgusting.  So what makes us continue to smoke? The positive benefit we get from smoking is the reason we ‘learn’ the habit and maintain it and it is this same positive intention that makes it almost impossible to give up smoking or bad habits.

If you are struggling to give up something which you know is harming you in some way – either financially, health or relationship wise – consider what benefits you are getting from the habit. I used to pull out my hair and went for hypnotherapy to help me overcome it, however the hypnotherapist only addressed the bad habit and not what the habit was doing for me – so needless to say the habit remained!

Most habits and addictions provide us with something positive such as stess release, a way to reduce emotional distress or anxiey or even relieve boredom. So the pain that we associate with them may be high but the pleasure (or benefits) are even higher and until we replace these benefits with another more positive ‘habit’  such as relaxation, exercise etc – the bad habit will remain.

So in order to successfully overcome your bad habit – address the benefits you gain from it (these may be unconscious but with some investigation are easy to discover!) and then chose a more positive and constructive habit to replace the old one. It you associate more pleasure with the new habit then you will easily replace the old bad habit.

If you are finding it hard to overcome an addiction or habit – give me a call – I am always willing to help. Been there – done it and often wore the T-Shirt!