We all have different preferences and habits. For some, they are more harmless: overeating at night and biting nails, while for others they are 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 you to preserve the personal core of a person.
One such reprogramming technique is the swing technique . And in this article we will consider in detail this technique of reprogramming the subconscious.
You can learn more about techniques for reprogramming the subconscious from the article: “Working with the subconscious”
Note: Even when mastered on your own, the swing technique is great for getting rid of a whole set of bad habits. However, if your habit has been developed over many years and is in the nature of an addiction, I recommend using subconscious deprogramming techniques.
You can get acquainted with one of these techniques from the article: “Getting rid of negative attitudes. BSFF technique.”
How to get rid of bad habits. NLP. Swing technique.
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.
The swing technique has proven to be effective in combating these forms of addiction. Like most NLP methods, it is quite simple, logical and accessible to everyone.
A simple description of the swing technique.
In order for you to carry out point 4 competently and, as they say, “with feeling, sense and arrangement”, get acquainted with the most important stages and stages of implementing a simple version of the swing technique
(I took the description from R. Bandler’s book “Use Your Brain to Change”).
1. Find out the context, i.e. First, determine where you are “broken” or “stuck.” When or where would you like to behave or react differently than you do now?
2. Determine the trigger picture (“trigger 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 checking the swing technique, keep in mind: since this is a stimulus for a certain reaction that you do not like, at least something “unpleasant” must 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 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? “Adjust” this image until you get one that is “green” and truly attractive —
that 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. Check.
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 oneself.
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 therapist and take a swing at this very different thing. 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 to make it easier for you to train, I will give you a 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 has 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, and the small one is
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 becomes so dark that it disappears, and all you see is
the second.
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 described in step 5 quickly, using no more time than it takes to say “swing.”
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.
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.
A step-by-step guide to using the technique can be downloaded by clicking on the button below.
NLP. Swing technique
You can ask all questions about using the technology in the comments to the article. I wish you success in solving problems!
more about the swing technique, as well as how to get rid of bad habits , from the speech of Mikhail Nikolaevich Gordeev, a course of NLP practitioners. It's a little long, but overall it will allow you to look at the issue from a different angle.
Sincerely, Vadim Berlin.
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