I was re-reading Unlimited Power by Antony Robbins recently. I was at this part on Swish technique. I used it yesterday nite to do away with my bad habit of touching my hair. Dunno if successful, but at least I am more conscious that I am touching my hair. So I guess, that itself is an improvement.
The Swish Technique
The Swish technique is one by which we re-direct our thinking from unwanted thoughts to more fruitful and resourceful thoughts.
This is a valuable technique for managing your own thinking, states, and behaviours. By using the Swish in your own life you develop your ability to maintain resourceful states, manage your responses to stressful situations, and engage in the behaviours you want.
Six Steps to Swish Technique
1. Select a replacement image
First select your Replacement Feeling - ask yourself How do I want to be instead.
Having selected the Replacement Feeling see and hear a detached image of yourself experiencing this feeling. It is quite important that this image is dissociated. Enhance the detail and the quality (submodalities) of this until the image is quite compelling.
2. Find the trigger for the unwanted mood
What is it that you respond to? How you know when to have the unwanted response or reaction?
Ask yourself What occurs just before this negative or un-wanted state begins? This time, you want an associated image of what is going on immediately before you engage in the unwanted activity.
3. Put the replacement in the corner of unwanted image
Imagine a small sized version of your replacement picture in the bottom corner of the unwanted picture.
4. Swish the two images meeting you want to make both images change simultaneously and with increasing speed.
Have the 'negative' image become smaller and shoot off into the distance. At the same time have the 'positive' replacement image become larger and closer until it replaces the negative image completely. Imagine a "swish" sound as you do this - hence the name. That's one Swish sound.
(Do this fairly slowly at first taking, say, 5-10 seconds to do it. Then continue, doing it a little faster each time, until you are swishing almost instantaneously - in less than a second!)
5 Clear your mind
After each Swish round blank your mind, fully! Think of something else or visualise your favourite colour. Breathing easily as you do this since some people tend to hold their breath while concentrating on doing the Swish. It is crucial to the success of the Swish to clear your mind or turn your attention outside before you do each next round.
6 Practice 5-7 times
Repeat steps 3 to 5 up to about seven times until you have difficulty in maintaining the unwanted image.