The squish technique explained: rapidly changing default negative thinking patterns.

In Neuro-Linguistic Programming (NLP), the swish technique is a method designed to change unwanted thoughts, feelings, or behaviours by altering the associated mental images or submodalities. It works by quickly substituting a problem image with a desired image, creating a new, more positive automatic response.

What the Swish Technique Does:

• Alters automatic responses: The technique works on a subconscious level to change how you automatically react to specific triggers or thoughts.
• Creates new associations: By rapidly replacing an unwanted image with a preferred one, it helps to create new, more positive associations.
• Shifts mental focus: It shifts your focus from the negative to the positive, which can improve mood and outlook.
• Empowers change: It provides a tool to change your reactions, giving you a sense of control over your inner experiences.
• Addresses negative thought patterns: It directly addresses the internal representations associated with negative thought cycles.
• Uses submodalities: It works by modifying the qualities of your mental images.

Benefits of Using the Swish Technique:

• Reduced negative reactions: It helps reduce the intensity of negative reactions to triggers.
• Increased positive responses: It encourages more positive and desired responses to situations.
• Improved mood and outlook: It can lead to an improvement in overall mood and outlook, by changing ingrained thought patterns.
• Greater sense of control: It can provide a greater sense of control over thoughts and reactions.
• Enhanced self-belief: It builds self-belief by showing that you can change your automatic responses.
• Rapid change: It is known to produce quick and effective change, compared to other techniques.
• A change to how the brain functions: It can change the way the brain reacts to triggers and negative patterns.

Step-by-Step Instructions for the Swish Technique:

1. Identify the Problem Image:
   • Think of the specific situation or trigger that causes the negative thought, feeling, or behavior.
   • Create a mental image of this problem situation. Notice the details, such as the colours, brightness, size, and location of the image. Note how the image makes you feel.
2. Create the Desired Image:
   • Imagine the opposite of the problem image. Create a new image that represents how you would like to feel or react in that situation. This can be how you would prefer to behave, or what you would prefer to see.
   • Make this desired image as vivid and appealing as possible. Notice the details, and ensure it elicits a positive feeling.
   • Make it bright and colourful, or however you want it to feel positive.
3. Position the Images:
   • Imagine the problem image in front of you.
   • Imagine the desired image in the distance, or off to one side.
   • Make the problem image large and close, and the desired image small and distant.
4. Perform the Swish:
   • Now, rapidly swap the images in your mind. The desired image should quickly move towards you, growing larger and brighter, while the problem image should quickly recede, becoming smaller and dimmer.
   • Do this “swish” motion in your mind, multiple times very quickly, swapping the images. Notice that each time you “swish” the desired image is getting closer and the problem image more distant.
   • As you swish, you can use a sound or gesture, such as a physical swish of your hand, to reinforce the change.
5. Test and Repeat:
   • Think of the initial problem trigger or thought. How does it feel now?
   • If you still feel some negative effect, repeat the “swish” motion several more times until the negative feeling has reduced considerably. It may help to start from the beginning, and notice the submodalities in more detail.
   • Make sure the feeling is positive, before continuing.
6. Future Pace:
   • Imagine yourself in a stressful situation. If you feel a negative feeling arise, imagine using the swish technique in that moment.
   • Observe how you feel. Notice that the new positive image is easier to access, and the negative image seems less present.

Summary:

The NLP swish technique is a powerful method for changing unwanted responses by rapidly replacing a negative mental image with a positive one. By following the step-by-step process outlined above you can change automatic responses, shift your focus to more positive outcomes, and enhance your sense of control. This technique helps change how the brain reacts to triggers by using submodalities, providing rapid results that can lead to an increased sense of self-belief, and an overall improvement in your well-being.