Part 3 Using NLP for Stress Relief

As we discussed in the last post there are many ways to use your mind to stop negative thinking.  If you haven’t already done the exercises in my last two posts, please do them now.  Each exercise builds on the one before it.  Although they can stand alone, you will probably find that things will flow more easily if you have been following along and doing each exercise in the order I have set up.

Because we are moving into very powerful techniques, if you have any medical or emotional conditions I advise you to check with your doctor before doing any of the following exercises.

Overview of previous exercise:
1. We will be using an image or memory that causes stress or a negative emotion.
2. Identify and write down all the elements in the picture, I gave questions in the last post to help you do this, I’ll repeat them in a moment.
3. Once you have the elements written down, you can do the following:
**** a Change one element at a time and notice how it changes the image or your feelings.
**** b. After each change return the image back to the way it started and then change the next element.
**** c. Make notes on the effect each change has on the picture and on your feelings.
**** d. Put a big check next to the elements that change the image or feeling in the positive  direction.
**** e. Cross out any element that changes the image or feeling in an undesired direction.
**** f.  You are now ready to use the checked elements, for stress relief in just moments.

4.  Today will brings the most amazing part of this exercise. This is where you “set-in” the elements for your positive change in emotions.

NOTE:   Each element that you change will have a different effect on the image or feeling.   Some will make the feeling better, others will make it worse and some will have no effect.  This is why it is so important to change just one thing at a time.

This technique is so powerful that some people feel more comfortable having someone trained in using these techniques help them. If you would like to experience this with a trained hypno-therapist I am happy set up an session with one of the therapists at the Anxiety Control Center –  go to the contact Audrey tab on the right to email me.

Or if you have questions contact me at askdraudrey@gmail.com to set it up.

Part 1: Recap for changing negative feelings:
1.  Neuro-Linguistic Programming (NLP) gives a very powerful way to use your mind.  Changing uncomfortable feelings is just a small taste, of what is possible using NLP techniques.

2.  Some of the elements or parts that make up the image that causes distress are: color, size, focus, brightness and sound.  If you haven’t done the exercise yet, the questions will be repeated in a moment before moving into directions for today’s exercise.

3.  We are changing small parts or elements of your “stress picture.” The “stress picture” is the image that creates upset when you think about it.  It can be something that happened in the past or something that you are worried about happening in the future.

4.  If you have any concerns, it would be best to have a person trained in these techniques to guide you through on a one to one basis.  Feel free to send any question to me before continuing with the exercise to Audrey at  askdraudrey@gmail.com.

Part 2: Using elements to change emotions:
1.  Think of the event or situation that typically causes you stress. (Remember you can also use the “2 for 1 Exercise to change negative thinking.”  Full directions are given when you sign in on the box on the right.

2. As you think about the stressful memory, the first thing you do is to rate the intensity of your emotion on a   0 _______________to ____________ 10  scale.

Zero = calm _______________to _____________ Ten = stress,anxiety, fear, upset.

3.  Write down a number that represents your level of emotion. Remember, for this exercise use a slightly negative memory, not a major problem.  We are using this as a practice exercise, so you can experience what happens as you change each element.

Part 3: Questions:
The questions that follow are designed to help you to uncover the elements of the “stress” memory.  Answer the following questions now:
**** a. Is the memory in color, or is it in black and white?
**** b. Is the picture bright or dim?
**** c. Is it in focus or out of focus?
**** d. Is any one else is in the picture?
**** e. If there is someone else, what expression do they have?
**** f.  Is anything (anyone) smaller or larger than life?  Or is everything life size?
**** g. Are there any sounds in the picture?  (For example: people talking, car noises, birds chirping, wind blowing)
**** h. If there are sounds notice if they are loud or soft? Notice if there is a rhythm to the sound?  Is the sound steady or does it come and go?
**** i.  Is the image still or moving?  Is it like a photo or is it more like a video.

Rate your discomfort (feeling) on the rating scale of (1 ___  to ____  10). With One being totally calm and Ten having the most distress.  Some possible emotions are: annoyed, scared, irritated, fearful, sad, anxious or any others.

STEP 4: CREATING CALM by using you own mind to change elements of an image.
Reminders for Changing the Elements
1.  In this step you will start changing the elements you uncovered, from the questions in step 3.
2. Only change one element at a time.
3. Stay curious as you notice what changes.

Remember: You will find that some elements will cause the feelings to change in a positive direction, some will have no effect, and others might even make the feeling worse.  The good news is, even if the change is in the negative direction, your mind created the change, so you can use you mind to create positive changes just as easily.

4.  Ideas to think about as you change the elements.
**** a. If your image started out in color and you changed it to black and white, notice how does change in the color impacts on your feelings as you look at the new picture?
**** b. Notice the effect of one change on anything else in the picture.  Make a note of the impact on any other part of the image.

5.  Between each element change put the picture back to as close to the original as you can.  For example, if you had changed it to black and white, you would change it back to how it started, in color.

Note: Sometimes when an element change creates a change in the positive direction, the image won’t go back to the exact same image you started with, that is fine and actually means your unconscious is already working on making a positive shift in feelings.

6.  Change the next element.  For example if the image was in focus, you might pretend you had a camera and you are adjusting the lens, so the image becomes unfocused.

7.   As you play with each element put a big check next to ones that create a positive change, and cross out the ones that you didn’t find useful.

8.  Other examples of changing elements:
Changing the Element of Size.  If someone in the image is larger than life, notice what happens as you make the person smaller than life.  Or, you can make yourself larger than life and see how that affects the feelings.

9.  Also notice what happens if you change the expression  another person has.  For example putting a warm smile on someone’s face, instead of the expression they started with.  Notice what effect it has on the picture and your feelings..

10. Remember if any element change feels uncomfortable, all you need to do is change it back to the original.

11.  You can add or change sounds in the image.  Notice what happens if you add a song from a Disney movie.  Then change it to the sound of ocean waves.  You can change loud voices or noises to soft, quiet ones.  If someone is yelling or saying something nasty, in a memory, notice the totally different effect when you imagine them singing the words.

12. Another change of elements can be movement.  If it is a moving picture, see what happens when it becomes a “still photo.” Or if it was still add movement.  Notice the effect that has.  You can “play” with the element of size, by making the “still photo” smaller or larger.

13.  After you have changed each element and put check marks next to all of the ones that modified the image in a positive direction, you then change each element to the new (checked) one.  Notice how the changes effect the image and also you feelings.  When all elements are changed rate your emotion on a  0  to 10 scale one again.

There are many other elements that can be changed, this exercise gives you a taste of what you can do with your own mind.  I would be interested in hearing from you about how this worked for you, to go directly to my email askdraudrey@gmail.com.

If you would like two powerful exercises for instant stress relief,
fill in your name and email mail on the box at the right.