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Optimizing Auto-Suggestion in Self-Hypnosis
The famous positive affirmation “Every day, in every way, you are better and better,” coined by French psychologist Émile Coué over a century ago, is an excellent choice for promoting overall health and healing.
As part of my hypnotherapy service, I also provide my clients with a mantra-like autosuggestion that can be used as a self-hypnosis tool.
For those interested in using autohypnotic methods to reinforce specific behavioral changes or adjustments in mental attitude, I have found that you will get better results if your autosuggestion is tailored to address your specific problem in a way that is compelling and empowering.
After more than 20 years of practice, I’d like to share these six guidelines for formulating a one-line autosuggestion that will tend to generate the least amount of subconscious resistance.
The first clue is to use second person instead of first person in autosuggest when referring to yourself. The word “I” generally means unity, yet we seem to have different sub-personalities that often want different agendas.
One part of your ego might say, “I have to go for a run at 6 a.m. tomorrow morning, and then another part of your ego wakes up when the alarm suddenly goes off and says, “What, I have to go for a run now? Who came up with this stupid plan?”
The “I” can create resistance in the subconscious part of you because your ego has overwhelmed you in the past, sometimes setting goals or making promises that you are unable or likely to keep.
Referring to yourself as “you” instead of “I” in autosuggestion is less threatening and more inclusive of ALL of you. You’ll want to make sure the subconscious part is on board because it’s the seat of motivation.
The second guideline for your autosuggestion is the use of the present progressive tense.
Instead of “you will do this” or “you won’t do that,” which feels like a demand, use “you will do this or that.” “Going to” sounds more enticing when you get that part of you into the water, so to speak, to accept the suggestion instead of shoving it into the pool.
The third is to frame your goal positively, focusing on what you want, not what you don’t want.
When you frame your goal in a positive way, the subconscious part of you gets a clear view of where you are going and what to expect. Using a negative frame is like “trying not to think about the pink elephant.” It is not possible.
Fourth, your goal must be realistic, specific and achievable.
You will not hypnotize yourself to win the lottery, that is obviously out of your control.
And you’re also not going to hypnotize yourself into setting a broken humerus, that’s a mechanical thing.
But once the bone is set by the doctor, you can use self-hypnosis and autosuggestion to speed recovery and reduce the risk of infection by increasing blood circulation in the arm.
You need to be able to achieve your goal, and the more specific your goal is, the better.
Fifth, use “today,” “now,” or “every day” in your autosuggestion to address the subconscious part of you in its time zone: the present.
Fortunately, this part of you is always present, adjusting your eyes to light, your skin to air temperature, your heart beating and digesting food, etc. The “call to action” in advertising is always present, it also creates an urgency to bypass your critical faculties.
You won’t hear “Call next week” on a TV or radio commercial, will you? It’s “Call now, operators are waiting, first 50 callers win a free gift.” Or why wait? Sale ends TODAY!” “Buy now, pay later.”
Basic program: seize the day, act, repeat until successful.
Finally, choose a positive feeling that motivates the new behavior.
Feelings motivate better than gathering more information, and positive feelings are more desirable to maintain than negative ones. It’s like putting the horse in front of the cart, so the horse has a nice view and can get excited about the goal, as opposed to the poor horse pushing the cart, which just seems like a lot of work.
The goal here with your auto-suggestion is to connect the desired feeling with a new behavior that supports the feeling in a total of about 12-14 words, making it easy to remember.
If you want your autosuggestions to be personalized, it’s also helpful to modify some existing language and use one of your strengths, talents, or abilities to describe the new behavior.
I’ll give you some examples.
A client who was a high-level IT manager for a large company came to me with a weight problem. Part of her problem was that she was skipping breakfast. We phrased her auto-suggestion as follows: “Starting today you will feel more energized when you start breakfast”. She couldn’t erase that truth.
Another client had an addiction to stimulants and proudly claimed to be a pretty good martial artist who also competed in tournaments but was constantly fighting his urges and losing. So we phrased his auto-suggestion as: “From today you will feel more in control, control and divert your urges”. Now a martial artist, he had the muscle memory of what that meant, so his was designed to empower him based on his claimed strengths.
I once had a client who was an Israeli psychologist with a fear of flying. She was pregnant and had a long flight home to Israel with her new baby. She could no longer take Xanax because she would be breastfeeding. Her forte was a sharp intellect, and as a psychologist she had to agree that how she thought about flying affected how she felt about flying. Her autosuggestion was, “You’ll feel more relaxed every day if you think outside the tube,” which was a play on thinking outside the box, but she was in the airline “tube,” and that made the autosuggestion catchy, like a clever advertising slogan and helped her get out of her mind the repetitive thought pattern that fed her fear.
Once you’ve formulated your auto-suggestion, here’s one way you can use it for a self-hypnosis style that works as your own advertisement.
Write your auto-suggestion on 3×5 index cards and place them around your environment for at least a month, such as at eye level when you walk out the door, on your bathroom mirror, next to your alarm clock, on your fridge, and discreetly while you work at your computer. .wherever your eye wanders, why not put up a little billboard for something you might actually need, like nicer nails and cuticles or better nighttime food control!
You can also carry one of the worded cards with you in your pocket as a little reminder of your auto draft every time you put your hand in your pocket. You can use just the text of your auto-suggestion as wallpaper on your smartphone to help you stay on track, motivate yourself and connect with the bigger picture every time you look at your phone.
It’s also quite useful to create a visual shortcut or “hot button” associated with your autosuggestion as an additional amplification trigger.
Choose a symbol, logo or image with your favorite color to place on each card. Use the same logo or image on each card. Your symbol can be anything, your own creation or someone else’s logo, or just use a gold star. It doesn’t have to be perfect, just be consistent with the same symbol. Then, when you’re out and about and only want to see the logo or logo color, it can trigger your auto-suggest boost.
Every auto-suggest or “hot button” view is an impression. Over time, impressions accumulate, begin to gain strength, and if there is adequate self-interest and enough practice, then it will be easier for you to follow the suggestion and act on it, because eventually the new behavior will become a healthy habit.
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