How to get rid of bad habits? NLP “swing” technique. A simple description of the swing technique NLP swing technique how to do it

In order for you to implement point 4 competently and, as they say, “with feeling, sense and consistency,” get acquainted with the most important stages and stages of implementation a simple variation of the swing technique(I took the description from R. Bandler’s book “Use Your Brain to Change”).

1. Find out the context those. First, determine where you are “broken” or “stuck.” When or where would you like to behave or react differently than you do now?

2. Define a trigger image(“launch picture”). Find what you actually see just before you start behaving in a way you don't like. This picture is usually associated (that is, you see it as if from your own eyes and do not see yourself in this picture). Many people are on “autopilot” at this point, and so sometimes it’s worth actually doing what should precede this unwanted behavior in order to see what it all looks like and find the trigger. If you are now simply testing the swing technique, keep in mind: since this is a stimulus for a certain reaction that you do not like, at least something “unpleasant” should be associated with this picture. The more unpleasant it is, the better it will work.

3. Create an image of the result (new you). Make (construct and imagine) this image- How would you see yourself, Kim, if you had already achieved the desired change. What kind of person would you be if where you were “broken” or “stuck” was not a problem for you? Tweak this look until you get one that is eco-friendly and truly attractive.- which you are strongly attracted to and like.

4.Swing. Now “wave” these two pictures. First, see that “trigger” picture, big and bright. Then place a small dark image of the new you in the lower right corner. And now let the small dark image quickly increase in size and brightness and cover the first picture, which will just as quickly darken and shrink. Then “clear the screen” and “wave” these two pictures again- five times in total. Be sure to clear the screen at the end of each swing!

5. Examination.

a) Now call up that first image. What's happening? If the swing was effective, it will simply be difficult to do. The “trigger picture” will tend to disappear and be replaced by a second, desirable image.

b) Another way to check- behavioral. Find a way to recreate the situation presented in the key picture and see what you do now.

If the old behavior is still present during the test, do the swing technique again. See what you missed and what else you can do to make this process work.

Conditions for effective swings. If the swing doesn't work, it means you did something wrong. What exactly? I have already talked about this in part. We did not find the “true” trigger picture (what really “triggers” the unwanted state or behavior). And you didn’t find a new image of yourself that suits your unconscious. This is both basic and important, i.e. necessary. And so that it becomes sufficient, I am telling you four (so far) conditions for effective “swings” (I quote them from the book “Change your thinking and take advantage of the results” by K. and S. Andreas - amazingly prolific enelpers, whose techniques you have used more than once meet on the pages of this book).

1. Simultaneity(synchronicity). For the swing to be effective, it is necessary that the changes occur as if simultaneously - that is, that the trigger picture is synchronously replaced with a new image of itself.

2. Direction. The swing “works” if it is done in only one direction - from the trigger picture to the desired image of oneself. Therefore, be sure to use an explicitly and clearly defined intermediate “separating” state (like a “separator”) between procedures. For example, before each repetition, “clear the screen” if you worked with your eyes open (to do this, look at any objects around you). Or just open your eyes if they were closed during the swing.

3. Speed. The faster the flapping procedure is performed, the better. So at first you can slowly go through all the steps of this technique to understand them. However, during the procedure, changing images should be carried out as quickly as possible.

4. Repetition. To consolidate the result of the swing, 3-5 repetitions are usually enough. If this does not happen even after ten repetitions, you clearly need to make some changes to the procedure in order for this technique to “work.”

Step-by-step recording of the swing technique. Despite the fact that the swing is a very simple technique of the lower Level of NLP, the first experience of its implementation is not always successful. Therefore, I recommend that you practice on someone else and, of course, on some not very significant problem. So become a psychotherapist and do the swing with this and that other one. Remembering, however, that now you need it more than he does, because you are just training (as you know, the best way to understand something yourself is to explain it to someone else). And, accordingly, in no case trying to immediately take on some serious problem of your partner. And I, to make it easier for you to train, will give you step-by-step description of the swing technique(from the book by V. MacDonald “Guide to Submodalities”).

Step 1. Have your subject identify something not too serious that he would like to change. A certain feeling that arises in a particular situation and forces him to act in the wrong way.

Step 2. Now ask him to close his eyes and see what he would be able to see if he were there in that situation. Ask him if he has this feeling. If not, pick something else (go back to step 1). If unpleasant feelings are accessed, pause to give your partner a chance to “clear the screen.”

Step 3: Ask your subject to take a large, bright, square picture of what he might see if he were there in that situation. Make sure he puts a border around this picture.

Step 4. Now invite your partner to create a new image of himself.- as if he had already made the desired change and become what he wants to be. Ask him whether he likes or dislikes the feelings generated by this new self-image.

Step 5. Consult the subject about the way in which he will now make the desired change. “In this first picture you see what precedes the unpleasant feeling and/or unwanted behavior. In the second picture you see yourself as someone who can cope with this situation. Squeeze that picture of your good self until it's small and dark. Then take the "big" picture- the one with a frame around it, and place this small one in the large corner. This big picture is bright, but the small one- dark. Then let that big picture start to slowly get darker while the little one starts to get bigger and brighter, bigger and brighter, until it completely covers that original image. The first picture gets so dark it disappears and all you see is- this is only the second one. Then stop and open your eyes to clear the screen. Just do this once."

Step 6: Check that your partner understands your instructions and is able to follow them.

Step 7. Now have the subject do everything in step 5 quickly, using no more time than it takes to say "swish".

Step 8. “Test” your partner by asking him to see the first “big” picture. If everything is in order, he either does not see her or no longer experiences any unpleasant feelings about her.

Neurolinguistic programming (NLP) is a psychotherapeutic concept according to which, by changing the mental image of a life situation in the mind, a person’s mental state changes, which contributes to the effective realization of oneself in life and the satisfaction of current needs. The theory and practice of NLP are described in detail in many works, both new and already classic (Alder, 1998, 2000; Andreas, Andreas, 1999a, 19996; Andreas et al. 2000; Bandler, 1998; Bandler, Grinder, 1992, 1994 ; Grinder, Bandler, 1996; Dilts, 1994; 1997, 1998; O'Connor, Seymore, 1997; McDermott, O'Connor, 1998; Talanov, Malkina-Pykh, 2003). In this section, we present only those proven NLP techniques that have already proven themselves well in the treatment of PTSD.

One of the basic provisions of NLP is the assertion that every person carries hidden, untapped mental resources. The main tasks of the NLP therapist are to provide the client with access to these hidden resources, extract them from the subconscious, bring them to the conscious level, and then teach the client how to use them. The implementation of these tasks is achieved using various techniques, such as: “integration of anchors”, “visual-kinesthetic dissociation”, “six-step reframing”, “swing”.

^ Anchor integration technique. The technique is simple, has great therapeutic breadth and can significantly reduce neurotic symptoms in participants in extreme situations already at the initial stages of work. Its use is especially desirable when the client fixates on the negative aspects of his life experience associated with a traumatic situation. It can be used as the main one or as an auxiliary one as part of other techniques of NLP therapy.

Anchoring - a process by which any internal or external event (sound, word, raising a hand, intonation, touch) can be associated with some reaction or state and trigger its manifestation. Anchors can occur naturally and be installed intentionally.

^ Positive anchor - an anchor that causes a resourceful state (a pleasant experience).

Negative anchor– an anchor that causes a problematic state (unpleasant experience).

When setting an anchor, it is better to use three rules:

1. The anchor is placed shortly before the peak of the experience. At the moment of peak it must be gradually removed. It is very important. Only in this case will binding occur: the brain will connect the state and the external event.

2. The anchor can be movement, sound, touch.

3. The anchor should be reproduced extremely accurately: exactly the same sound or word, pronounced with exactly the same intonation, exactly the same movement or touch.

Tactile anchors. Some of the most reliable and easy to install are tactile anchors. These are anchors that are placed by touching the client's body. They are really quite comfortable and reliable, because a touch is always a touch. An auditory anchor is usually difficult to hold, a visual anchor is inconvenient because the client can turn away or close his eyes, and touch is always noticed and triggered.

When installing, it is important to remember what you put where. One of the recommendations is to separate which hand to place positive (resource) anchors and which to place negative ones.

It should be borne in mind that some people, for a variety of reasons, do not like touch at all, and if you try to give them a tactile anchor, the reaction can be unpredictable.

Sudden touch usually causes tension in the client. So, it’s either worth setting a “kinesthetic” style of communication, in which touch is natural and organic, or using other anchors.

A well-placed anchor usually fits organically into the situation; it is natural and unnoticeable there.

Visual anchors. The visual anchor can be the “hypnotist’s pose,” characteristic movement, position in space, facial expressions. But it should be remembered that it is advisable to hold most anchors for a long time. It is usually recommended to use a pose or position in space. But it is preferable to choose positions that will no longer be used when communicating with the client, so that the anchor does not work in a completely unnecessary place.

Auditory anchors. All auditory anchors can be divided into two types: vocal and sound.

Voice marks are determined by a certain characteristic of the voice: intonation, pitch, speed, etc. or a combination thereof. Naturally, this height or speed should not be used for anything other than anchoring and anchor playback.

Sound anchors are placed using available objects (you can use a pipe, bell, etc.).

^ Calling the state. The most important task when working with anchors is not setting the anchor itself, but obtaining a state that can then be used.

The therapist can simply wait for the moment when the client himself enters a state that suits you. This is convenient if communication takes place in the form of a monologue, but provided that you can set an anchor, that is, the client occasionally looks at you or you can make a sound that he can hear. The disadvantage of this passive method is that you sometimes have to wait a long time.

But there are active ways to call the state:

– straightforward: ask the client to enter the state you need;

– you can invite the client to recall a situation in which he experienced the state you need;

– you can adapt to the client and lead him to the desired state, and then set an anchor.

^ Visual-kinesthetic dissociation technique. This is one of the most effective and fastest-acting psychotechniques when working with people who have suffered severe psychological trauma - an extreme situation in which the participant feels helpless and defenseless. This leads to the formation of a peculiar phobic reaction, which, as a rule, has a defensive nature in a specific context associated with danger to the client. Subsequently, this reaction is generalized, i.e. this response pattern is transferred to other – inadequate and different from the original – contexts. This, in turn, leads to the formation of a pathological response in a wide range of situations, i.e. to maladaptive behavior and various forms of neurotic manifestations and delinquent behavior, and subsequently to pathocharacterological development.

In most cases, after such a situation, a person is not consciously aware of how much the traumatic experience leaves an imprint on his life and deforms the system of relationships. With this nature of mental trauma, it is simply impossible to find a positive experience of sufficient intensity to combine both states (anchoring technique). Here it is appropriate to talk about the presence of a certain split-off part of a person that continues to suffer, relive the previous situation again and again and interacts with the world through the prism of pain and suffering. From here it becomes clear the need to respond to the “injured affect”, a traumatic situation, change the attitude towards it, allow the suffering part to receive support and compassion and, ultimately, integrate it with the client’s personality.

In the technique of visual-kinesthetic dissociation, these problems are solved by dissociating the client from the negative feelings experienced during mental trauma. The client must look at what happened to him from the outside, i.e. move from an associated re-experience of a traumatic event to a dissociated one. Remembering a traumatic event in an associated form, a person experiences it again and again, as if it were happening “here and now”; he seems to go back into the past again to re-experience feelings of hopelessness, fear and pain. But there is another way of perceiving and processing information, which provides the ability, while remaining emotionally uninvolved, to look from the outside at your past traumatic experience, while having all the resources and knowledge, all the experience of the past, a sense of life in the present and goal-setting for the future. This method is a dissociated form of perception. Typically, pleasant events are remembered in an associated form, and negative ones - in a dissociated form. With a dissociated attitude towards your own life experience, you can remain compassionate, empathetic, have experienced and largely comprehended what happened, but at the same time remain in the present and look at everything that happened from the outside. Being in such a new, more constructive position, the client can change his attitude towards what happened, return the traumatic situation to its limited context, provide emotional support to the suffering part of himself, turn to it with his soul and heart, and integrate it into himself.

^ Six-step reframing. In the most general form, the range of problems solved with the help of this psychotechnics can be divided into two types.

The first, main one, includes the patterns of cognitive, emotional and behavioral responses that often arise in PTSD. The patient perceives them as inadequate, not satisfactory (not satisfying) him in this context, but, despite understanding, he cannot change or correct them. This is often mixed with some obsession in their occurrence and development, a feeling of their automaticity, uncontrollability, and beyond conscious control. The second type includes a wide variety of psychosomatic problems, which are also often found among participants in military operations. Using this technique you can: form new, more adequate ways of behavior; make the personality more whole, integrated; build a sense of self-confidence and faith in your abilities; bring to a conscious level the true motives and goals of behavior; resolve the tragedies that have arisen and PTSD intrapersonal and interpersonal conflicts.

Reframing(from English frame - frame) - reformation. The meaning of any event depends only on what frame we put it in, from what point of view we look at it. The frame changes, the meaning changes. When the meaning changes, reactions and behavior also become different. The ability to place events in different frames and give them different meanings is very important and gives a person more freedom of choice. There are two main types of reframing: context reframing and content reframing.

^ Context reframing. Almost any behavior can be useful in the right circumstances. Very few forms of behavior are completely devoid of value and purpose. Context reframing works best with statements like “I’m too…” or “I’d like to stop...”. Ask yourself:

When would this behavior be useful?

Under what circumstances is this behavior a valuable resource?

When the client finds a context in which a given behavior is appropriate, he can mentally rehearse it in that context and develop an appropriate behavior for the original context.

^ Content reframing. The content of experience is what a person focuses his attention on, giving it the meaning that he likes. Content reframing can be useful for statements like, “I get angry when I'm being bossed around,” or “I get panicky when a deadline approaches.”

Ask yourself questions:

What else could this mean?

What is the positive direction of this behavior?

How else could I describe this behavior?

^ Swing technique. This technique allows you to quickly and effectively

effectively change rigid stereotypes to more adequate and acceptable ways of responding to the client. As a result, not only new, more positive reactions are formed, but also a more productive “I-image”. For more information about the swing technique, see below (Technique 5).

TECHNIQUES

Here and below are examples of instructions that the therapist gives to the client to teach this technique. When dealing with a client, it is quite acceptable to use formulations that, even if they do not coincide with the NLP terms used here, are more understandable to the client.

TECHNIQUE 1. “Setting resource anchors”

1. Identify a situation in which you lack resources (this could be a situation of constantly mentally reliving a traumatic situation).

2. Identify the resource needed (for example, confidence or a sense of calm).

3. Make sure that the resource is truly appropriate - ask yourself: “If I had this resource, would my perception of this situation and my actions in it improve?” (If yes, continue; if no, go back to step 2).

4. Remember several cases in your life when you had this resource, and choose one or two from them when it manifested itself most intensely.

5. Determine the anchors you are going to use (visual, auditory, kinesthetic).

6. In your imagination, completely return to the experience of the resource state, relive it again.

7. When the experience reaches its peak intensity, withdraw from it.

8. Experience your resource state again, and at the moment when it reaches its peak, set an anchor. Repeat this several times.

9. Check the quality of the anchoring by making sure that you are actually entering this state by turning on the anchors. If you are not satisfied, repeat step 6.

TECHNIQUE 2. “Creating a chain of anchors”

1. Determine how exactly you know that you are experiencing unpleasant experiences associated with a traumatic event. What makes you aware of this - thoughts, posture, movements, breathing, etc.?

2. Decide what first state you would like to move to as soon as you receive this internal signal. To what second after that? To which third, etc. (For example, your “chain” may look like this: “excitement” - “calmness” - “curiosity” - “creativity”.)

3. Remember a time when you were very calm and secure this state with a tactile anchor (it’s most convenient to use a certain finger touching a certain part of the body).

4. Come out of this state of calm, remember when you were overwhelmed by curiosity, and set an anchor for this state that is noticeably different from the previous one.

5. Do this for the creativity state (also “anchor” it).

6. Return to the experience of worry (for example, remember the last thing you were seriously worried about).

7. As soon as you feel the signal of excitement, turn on the anchor of calm, when this state reaches its maximum, “launch” the anchor of curiosity, and then creativity.

TECHNIQUE 3. “Anchor Integration”

The principle of “mixing” two opposing neurological processes forms the basis of a very powerful technique of colliding, or integrating, anchors.

Sit back and think about a time when you felt especially confident, creative, or just healthy (pick one).

1. Anchor this memory on your right knee with gentle pressure from your right hand. Make sure you anchor at the moment when you are most intensely experiencing the memory.

2. Now think back to a traumatic situation that brings back negative memories. Place an anchor with your left hand on your left knee.

3. Using both hands, press both anchors simultaneously. As a result, the two behaviors will collide in the same place and time, so that it will be neurologically necessary to integrate them. The resource and non-resource states will merge, forcing your brain to look for new opportunities in a situation that was previously perceived as problematic, and/or change the state from an unhealthy one to a healthier one.

4. Now imagine a problematic or traumatic situation in the future. If your work has been successful, you will find that it is much easier for you to find resources in a given situation (as you imagine the situation, signs of a resource state will appear). And be sure that later you will be able to really experience the “availability of the resource” when you find yourself in a corresponding problematic situation, or simply recover much faster.

TECHNIQUE 4. “Circle of Perfection”

The purpose of this technique is to restore, describe, strengthen and supplement the resource states of the human body and psyche. At its core, this is the integration of anchors with multiple resource locations.

1. Define your perfect state. Select from your past a state in which all of your resources were available to you in a way that allowed you to be at your best and perform to the fullest of your abilities.

2. Create a “circle of excellence.” Draw an imaginary circle on the floor. Imagine that this is your “circle of perfection.” Try to imagine that a color appears in it - what color?

3. Remember the state of perfection, achieve it, describe it, supplement it if necessary, and associate it with the circle (simply by entering it in a “perfect” state):

a) relive your experience of the perfect state as if it were happening now;

b) describe - become aware of your posture, breathing, internal images, sounds and especially how you see and hear everything that happens;

c) complete the sensation, if it is not quite complete, by systematically repeating the exercise until you get a strong and complete experience. Identify the most vivid or “bulging” sensations (feelings, breath pattern, image or sound) that create the “augmented” state of perfection, and determine what you look like and how your voice sounds in this state.

4. Perform state separation. Leave the circle and return to your normal state.

5. Now step into the circle and see if all the physiological sensations of perfection return to you spontaneously. Get out of the circle. Repeat entering and exiting several more times. If you cannot fully achieve a sense of perfection without conscious effort, return to step 3.

6. Create the necessary context. Identify a future situation that is typically problematic for you, but in which you would like to be able to automatically achieve a feeling of perfection at any time. Find the trigger for this situation (what you see, hear and feel that lets you know that you are about to face a problem).

7. Make connections. Mentally put yourself in this situation, enter the circle and, having gained access to perfection, see how all this perfection is reflected in the situation. Notice the kinds of connections you can make with your perfection. Get out of the circle.

8. Test yourself. Think about that future situation again. You might even ask yourself a few questions about it (for example, “What happens now when I think about things that are usually unpleasant or difficult for me?”). The main thing here is to quickly and automatically achieve a state of perfection. You can test this by noticing whether the attributes that define a feeling of perfection from your description are present (step 3).
^

TECHNIQUE 5. “Swing”

1. Determine your undesirable reaction (behavior) - for example, a feeling of anxiety, palpitations, etc. - your current state.

2. Find out the trigger picture:

a) determine exactly what conditions precede an undesirable reaction, for example: the emergence of a feeling of anxiety or fear - what do you see (hear, feel) that makes you worry? If you can only identify auditory or kinesthetic cues (triggers), overlay with a visual cue: “If this sound or feeling were a picture, what would it look like?”

b) create a large, vivid associated image of what you see just before the unwanted behavior begins. Calibrate your “outer behavior” (the unwanted feeling or behavior should appear!) and mentally put this picture aside.

3. Create a new picture - the desired state. Imagine a picture of yourself - what you would be like if you no longer had this difficulty. What kind of different person would you see yourself if you freed yourself from this unwanted behavior? Make sure you present a dissociated picture of yourself as a different person - more capable and with more freedom of choice. Make sure the picture:

a) reflects your new quality, and not any specific behavior;

b) dissociated and remains so;

c) you like;

d) does not have a narrow context (make the background around the image as blurry as possible).

4. Conduct an environmental audit. Looking at this picture of yourself as you want to be, think about whether you have any hesitation about becoming that person? Take every opportunity to change this picture so that you fully agree with the new image of yourself.

5. Prepare for the swing. Create a large, bright associated image of the trigger (step 2) and place a small, dark picture of the desired self-image (step 3) in the middle of that image.

6. Take a swing. Imagine how the picture of the desired image quickly becomes larger and brighter, and the picture

The trigger at the same time decreases in size and becomes dim and not so bright. Then open your eyes or erase the image from your visual “screen” and imagine something else.

7. Repeat this procedure five times, speeding up the process each time. Remember to take a break after each swing to ensure the swing sequence is in the same direction.

8. Check the success of the exercise. Imagine that same situation: what is happening? If the swing technique is successful, then holding the trigger picture (step 2) will not be easy; it will naturally be replaced by a new desired self-image (step 3). If the image (step 2) is still saved, then you need to do step 6 several more times, and then carry out another check.
^

TECHNIQUE 6. “Literal reframing”

1. Think about a situation that makes you feel bad when you think about it. It could be anything: a memory of a traumatic event, a current problematic situation, or a feeling of fear, or maybe something else.

2. Carefully consider the visual part of your problematic experience, then mentally step back from it so that you see yourself in this situation (dissociate). If you cannot create this dissociation consciously, then simply “feel” that you are doing it, or pretend that you have done it.

3. Now place a large golden baroque frame about two meters wide around this painting. Notice how this changes your perception of the problem situation.

4. If the changes are not enough, experiment. Use an oval frame, such as was used many years ago for old family portraits; sharp-edged stainless steel frame or colored plastic frame.

5. Once the frame is chosen, have fun decorating the painting and the space around it. Bright museum lighting raised above a painting casts a different light on the subject than a dim candle sitting on a stand below it. Seeing an actual framed painting among other paintings on a wall in a museum or in someone else's home can create a completely different perspective. If you want, even just mentally select a famous - or not so famous - artist and turn your painting into a canvas executed by this artist or in his style.
^

TECHNIQUE 7. “Six-step reframing”

1. Identify stereotype X that you want to change (your intrusive memory or re-experiencing of the traumatic situation). “I want to stop doing X, but I can’t,” or “I want to do Y, but something is stopping me.” For example, “I want to stop getting sick” or “I want to get better, but something is stopping me.”

2. Establish communication with the part responsible for stereotype X.

a) “Will the part of my personality that is responsible for stereotype X communicate with me in consciousness?” Notice any sensations that arise after you ask yourself this question.

b) Set the value of the “yes” and “no” signals. Let the brightness, volume, or intensity of the signal increase if you receive a “yes” answer, and decrease if you receive a “no” answer. It is often possible to use the involuntary movement of a finger up and down as a signal.

3. Separate the behavior of the stereotype X from the positive intention of the part that is responsible for X - after all, this behavior is just a way to achieve some positive goal.

a) Ask the part that is responsible for stereotype X: “Would you like to give me the opportunity to realize what you are trying to do for me with stereotype X?”

b) If you get a “yes” answer, ask that part to go ahead and be open about that intention. If the answer is no, leave the intention unconscious, but assume that it exists.

c) Now (if the answer was “yes”) determine whether this intention is acceptable to your consciousness, that is, do you want to have a part that would perform this function?

d) Ask the part that is responsible for stereotype X: “If you knew of ways to achieve the same goal that were as good as X or even better, would you be interested in implementing them?” Gain her agreement by rethinking the expressions if necessary.

4. Access creative part and ask her to generate new behaviors to achieve this positive function.

a) Access and anchor experiences of creativity. Or ask yourself, “Am I aware that I have a creative side?”

b) Ask the part responsible for stereotype X to communicate its positive function to the creative part and allow the creative part to create new ways to achieve this positive goal. Invite the part responsible for X to accept at least three options that are as good or better than X. Let the part X give a "yes" signal every time it accepts an option as a good alternative to X.

5. Ask Part X: “Would you like to take responsibility for using 3 new behaviors in appropriate situations?” This will ensure that we are connected to the future. In addition, you can ask Part X to unconsciously identify cues that will trigger new behaviors to function and allow you to fully experience the state you will be in when those cues automatically trigger new responses.

6. Carry out an environmental audit. Ask: “Is there any part of me that would object to any of these three behaviors?” If the answer is yes, return to step 2.

TECHNIQUE 8. “Visual-kinesthetic dissociation”

1. Imagine yourself sitting in the center of an empty movie theater.

2. On the screen you see a black and white photograph. It shows you in a situation moments before a strong emotional experience occurs.

3. Get out of your body and move into the projection booth. From there, you can see yourself in the center of the cinema, watching yourself on the screen.

4. Turn on the film projector and the black and white photograph will turn into a black and white film about the situation that caused the experience. To control the state of dissociation, keep your hand on the switch. If you begin to associate yourself with the situation, the film projector will turn off at the same time you leave the booth, and you will “lose” the situation.

5. Watch the film from beginning to end and freeze it in the frame immediately after the end of the experience.

6. From the projection booth, move into your body in the hall, and then into your body on the screen. In other words, associate yourself with the situation on the screen. To prevent the image from disappearing, first press the movie projector switch harder and it will lock.

7. Make the movie in color and play it in reverse. You are dealing with your imagination, and in your imagination you can do anything.

8. Complete the procedure of step 7 in two seconds.

9. Repeat the procedure of step 7 for one second. Do this three or five times.

10. Examination. Think about a situation that previously caused you strong feelings. Another way to check is to go through the disturbing situation in real life. This procedure is used when working with strong emotional experiences that significantly disturb a person’s internal balance.

TECHNIQUE 9. “Working with negative experiences”

1. Imagine a traumatic situation and see everything that happens with your own eyes - associate with the situation. This is done in order to check whether the event still gives the person unpleasant experiences. As soon as you feel negative emotions, immediately look at everything that is happening from the outside, i.e. dissociate from the situation.

2. Review the entire situation in a dissociated state.

3. Put this picture aside. You'll need it a little later.

4. Find a fun, upbeat tune or song that you like. The melody is accompanied by some kind of video, it all resembles a video clip. Listen to the melody along with the image from start to finish. It is important to check whether you are actually having positive experiences. If not, then find another tune.

5. Place a picture with a melody in the background, and a picture of a negative situation in the foreground. View two series of events simultaneously from beginning to end. The melody or song selected in step 4 will sound.

6. You can repeat the procedure in step 5 three or four times. Do it quickly - in one or two seconds.

7. Examination. To establish the result of the procedure, associate yourself with a negative situation and experience it again. Notice how your perception of the event and your feelings have changed.

The “waving” technique gives the brain direction in its work and can be used for anything: changing mood, getting rid of bad habits, such as obsessive-compulsive disorder, etc. The method is based on the innate desire of a person from “unpleasant” to “pleasant”, from “displeasure” to “pleasure”. This desire ensures balance and homeostasis.

Technique

1. Identify the problem that you will then work with. This could be a symptom, a bad habit, deviant behavior, etc.
2. Go deep within yourself and identify the trigger picture (sounds, sensations) that precedes the unwanted behavior or symptom. Try not to include yourself in this picture (dissociation).
3. Now create a second image, a second picture - as if you had already gotten rid of a bad habit or an unwanted symptom. Adjust this “picture” in size, color, contrast.
4. "Swing." First, imagine the first “trigger” picture, large and bright. Then, in the lower right corner, place the still small and dim second image, the second picture. So the second small picture is inside the first big picture. Now “flip” the paintings, that is, instantly replace the large painting with a small one, and make the latter large, bright, and contrasting. Clear the screen (or open your eyes) and “wave” the pictures again. And so on five times.
5. Examination. Call up the first unwanted image. If the “swing” was effective, then it will be difficult to do, and even if it succeeds, the image will be dull, blurry, distant and, most importantly, unpleasant.

Example. Suppose the problem you are going to work on is the habit (obsession, compulsion) of drinking alcohol. Imagine a picture associated with drinking or drinking ritual. This could be bottles, glasses filled with vodka, your hand holding a full glass, etc. Now put this picture aside for a while and create in your mind’s eye a situation or your own image, as if you had already given up a bad habit. He will probably be a healthy, self-confident person.

Now take the first picture, make it big, bright, clear and in the lower right corner place a small, dark, blurry second picture. Now quickly increase the size, brightness and clarity of this small painting until it covers the first painting. This is a “swing”.

Once you "swipe" these pictures, the screen will be completely cleared. You can open your eyes. Then “come back” inside yourself and do the “swing” again. And so on five times.

Now try to imagine the first picture. If the “swing” is carried out effectively, it will be difficult to do. The picture will constantly disappear, and if it appears, it will be dim, distant, and the sensations associated with it will be faded. In order for the “swing” to be effective, it is better that you do not see yourself in the first picture, even if you look unhappy and guilty there. But in the second picture it is advisable to be yourself.

In contact with

We all have different preferences and habits. For some, they are more harmless: overeating at night and biting nails, and for some, quite dangerous to health: alcoholism and smoking. But often, when it comes to getting rid of unpleasant and bad habits, many people cannot overcome themselves.

The question arises: how to get rid of bad habits?

To get rid of such addictions, specialists in the field of psychology have created many methods. A modern direction in psychology - NLP offers techniques that, unlike classical ones (coding, drug treatment), do not have a direct impact on the psyche and allow one to preserve the personal core of a person.

One such reprogramming technique is swing technique. And in this article we will consider in detail this technique of reprogramming the subconscious.

Techniques used by specialists in the field of NLP involve non-violent correction of unwanted behavior by modeling a desirable image. Most of the work is done by the patient himself, which allows him to sufficiently distance himself from the psychologist and not dedicate him to details that he would like to keep secret. The specialist’s task is to explain the technique and monitor the correctness and efficiency of execution, adjusting and directing the process if necessary.

Also, the advantage of this technique is that you can master it yourself

Most bad habits are of a reflex nature, that is, a person performs certain actions most often unconsciously, obeying the influence of some factors.

Swing technique has proven its effectiveness in the fight against such forms of addiction. Like most NLP methods, it is quite simple, logical and accessible to everyone.

Stages of working with the swing technique

Stage No. 1

The first step on the path to a new life is awareness of the problem and its negative impact on life. To do this, you need to answer yourself the following questions:

• Why do I do what constitutes my habit (smoking, drinking, eating a lot, etc.)?
• How does this affect my life?
• What benefits does it bring me?

Stage No. 2

The second stage is determining the motive:

• What do I want to achieve by breaking the habit?
• What are the positive aspects of life without (cigarettes, alcohol, etc.)?

Stage No. 3

Third stage: identifying the image of the “trigger key” from which the craving for harmful actions starts (“I smoke because people around me get on my nerves or I get bored,” “I bite my nails when I’m nervous or have nothing to do,” “ I overeat when I sit in front of the TV"). It is necessary to create a clear image, a picture that symbolizes the “starting key”: a hand with a cigarette, a glass of alcohol, red fingertips from gnawed nails, a yelling boss, etc. - the image must be clear, convincing and appear undesirable.

Stage No. 4

The fourth stage is creating a “positive image” that should be obtained if you quit your addiction: a cheerful and healthy appearance, pride when you tell your friends that you quit smoking, clothes that you were able to fit into after you quit overeating, beautiful manicure, etc.

Stage No. 5

At the next stage, you need to evoke the image of a “starting key”, then replace it with a “positive image”, take a break and repeat everything from the beginning. The speed of changing images should gradually increase; you can help yourself with external stimuli: a click or a wave of your hand. Over time, the image of the “starter key” should become duller and less attractive, in contrast to the “positive” one. If this does not happen, then adjust the images used, make their emotional coloring brighter.

Thus, with the help of the swing technique, you can independently get rid of habits that negatively affect a person’s health or appearance, without raping your own psyche and without making titanic efforts to fight yourself.