The Swish Pattern (Change of Image)

Trigger Visualization

This technique, derived from Neuro Linguistic Programming (NLP), is a powerful tool for interrupting automatic behavior patterns and anxiety responses.

The first step requires identifying the specific trigger that causes discomfort, such as the moment just before a presentation or receiving criticism.

The exercise is best done with eyes closed to eliminate visual distractions.

You should construct a large, vivid mental image of the stressful situation, seeing it through your own (associated) eyes.

It is crucial to connect with the negative emotion that arises in that instant - be it fear, shame or blockage - and anchor it to that faulty mental image that your brain has been automatically reproducing.

Creating the ideal image

Once the negative image has been established, the next step is to construct a dissociated alternative image (seeing yourself from the outside) that represents the desired state.

This image should not be an unattainable fantasy, but a realistic representation of yourself handling the situation competently and calmly.

For example, instead of imagining that everyone is applauding you, imagine that you feel confident and capable of handling the reactions of others, no matter what they are.

To this new image you should consciously associate feelings of empowerment, calmness, mental clarity and confidence, thus creating a new neurological target for your brain.

The exchange

The final phase is the execution of the "Swish". Hold the large, bright negative image in front of you, and place the small, dark, ideal positive image in the corner of your mind.

Next, perform a quick, explosive shift: imagine the negative image being thrown away or reduced to nothingness, while simultaneously the positive image instantly expands to occupy your entire field of vision, becoming bright and crisp.

It is vital to fully experience the positive emotion in that moment of expansion.

Then, "blank the screen" (open your eyes or imagine a target) and repeat the process several times.

The goal is to condition the brain so that, when thinking about the trigger, the mind automatically jumps