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Get Out Of Your Head
A toolkit for
living with
and overcoming anxiety
By Brian Sachetta
Mentally Tough Tennis
8 Ways To BE Mentally Tough
By Adrian Gonzolez
How Champions Think
In Sport and In Life
By Dr. Bob Rotella
Warrior Goddess
Training
Become The Woman
You Are Meant To Be
By Heatherash Amara
Under Pressure
Confronting The Epidemic
of Stress & Anxiety in Girls
By Lisa Damour, Ph.D
The Ultimate
Stress Elimination Program
Become A BETTER
Musician |
|
7-5
Whoever said that having amnesia was a bad thing,
obviously never experienced any of the following sports scenarios:
-
A football defensive
corner-back blows a coverage which allows the wide receiver
to score the game-winning touchdown;
-
A football kicker
misses the game-winning chip-shot field goal;
-
A baseball outfielder
drops an easy fly-ball which allows the winning run to score;
-
A gymnast falls off the
balance beam, and her team loses the championship;
Now, it's bad enough when game-losing scenarios like those happen to
you. But what about when the
game is STILL GOING ON, and you have to FORGET about your big
mistakes you've made, and
proceed to play as though nothing happened? |
That is precisely what this
exercise was created to help you with...
...GAINING
AMNESIA!!
PowerCount8
Exercise for
Training Yourself to FORGET About Mistakes During Competitions
By using this
PowerCount8 exercise, you are going to discover how to train yourself
to forget about mistakes BEFORE you even make any mistakes.
DO
THIS FIRST:
Imagine yourself actually in the process of competing in your sport,
and make a list of every conceivable mistake you could ever possibly make.
Word each of your mistake statements as though you're competing RIGHT NOW,
and you've just made each mistake during the competition.
Don't be afraid to add something to the list if it feels like a mistake that you
could ever make during a competition.
Please try to be as specific as
possible. And just remember....
THERE ARE NO WRONG
ANSWERS!!!
Start each statement in your list with the letter
--
I
I've given you several good examples so you will know exactly what
you need to do.
You are welcome to use
these stressful examples in your list, and add more of your own.
These examples are offered to help REMIND you of many different
types of common stressful issues.
You SHOULD STILL
work through all of these examples even if they do not directly
apply to your own situation.
Also, wherever you see a
blank spot in a phrase, such as __________, please fill in the blank
your own appropriate response - if possible (and if it is
applicable).
|
What mistakes
COULD I ever make during a competition?
I just messed
up on my ______,
I just threw the ball over the head of ______,
I just missed both of my free throws,
I just fouled for ______,
I just blew a coverage on _______,
I slipped and let _____ get right past me,
I can't believe I just ______ like that,
I made a really bad decision on _______,
I just made a huge mistake when I _______,
I just fell off the ______,
I just kicked the ball _____,
I lost my focus for just one moment, and I messed up ______,
I went the wrong way ______,
I just forgot the _____, and screwed up the _______,
I just made a bad call on ______,
I really blew it on that ______,
I still feel some of this remaining stress from ________,
Please add more of your own to this list. |
NOTE:
Whenever you clear out the anxious intensity from the negative aspects of an issue,
it can be extremely helpful if you replace that negative issue with
an empowering, positive CHOICE statement
(a.k.a.
a
Power-Phrase).
And, there is nothing more empowering than making a definitive
choice to do something. That is why this next step gives you a
positive-choice affirmation -- immediately following the removal of
your negative emotions, caused by a
negative issue, using the special anxiety-clearing exercises in this
course.
PLUS, this step
will help to make it a permanent habit for you to automatically LINK
a positive thought to any negative issue, so that whenever something
negative happens to you, a positive thought will immediately and
automatically pop into your mind -- instead of a negative thought! |
DO
THIS SECOND:
Create Your
Power-Phrases...
Write
"Even though"
in front of each of your statements,
and
add 87654321 after your statements.
Then, add the following words to the end of your
statement:
"I
CHOOSE to believe, completely, in myself and my abilities!"
For example:
If your statement was..."I
completely messed up on that last _______,"
Your new statement would then become:
"Even
though
I completely messed
up on that last ______,
87654321
I CHOOSE to believe,
completely, in myself and my abilities!"
Do
that for every issue statement in your list from above.
You are welcome to modify the positive choice
Power-Phrases
so they are more applicable to your
own specific needs.
Just make sure every statement is positive, personal,
and in the present tense (as though it is already happening now).
.
DO THIS THIRD:
Perform Your Power-Count8
Procedure
And remember, this works the same way as anything else, the more repetitions
you do,
the better your results will be!
|
.
Step 1
Select a statement from your list above, and
mentally visualize (imagine)
yourself feeling the stressful intensity that you WOULD feel if that
issue was actually happening to you right now!
Step 2
Notice how much stressful anxiety you feel when you imagine yourself
actually being exposed to that issue.
Then, give that level of stressful anxiety a number rating between 0
- 10...
(with 0 meaning that you feel no anxiety; and 10 meaning that you
feel extremely high anxiety).
Write this number next to that statement on your list.
Step 3
Concentrate Deeply
on
the issue, and count backward from 8, until your emotional
distress has
been reduced down to nothing
(or when your number rating drops to ZERO)!
You will need to CONCENTRATE DEEPLY on how each issue makes you FEEL
(that means --
getting
your anxiety soaring to high levels)...then counting backward from
8.
Remember to take a DEEP breath in through your nose,
and exhale
slowly through your mouth!
REMINDER...
If there are any examples listed that do NOT cause you
to feel any anxiety or stress, then
simply clear through each one of
those examples as though you DO feel (just pretend) anxiety and
stress
from them. Count backward from 8 for each one of those examples. Doing this will help to insure
that you
will be less likely to be affected by those issues at some
point in the future!
Step
4
Now, check to see how you feel about that issue.
Notice if the anxiety you
now feel from that issue has decreased from how it felt before you
started. If you still feel some remaining anxiety from the
issue, give it a number on the 0 - 10 point scale. If it is above a
0 (zero), then you should do additional rounds of
the backward counting.
Your goal is to reduce
your anxiety all the way down to zero
(no anxiety remaining)
by repeating this process.
Keep repeating this process until you no
longer feel any anxiety from each issue you've listed.
Doing this will break the
neuro-connections between the negative
THOUGHTS
in your mind, and the FEELINGS
in your nervous system -
throughout your body!
You will gain positive results for some issues much faster than you
will for other issues.
So, just be patient, and your results will come for you.
This
is a process, NOT an event! |
IMPORTANT:
.
|
You SHOULD STILL
work through EVERY example
I've given you...even if that issue doesn't directly apply
to your own situation.
There often tends to be some commonality between many of the various
negative issues. Therefore you will also gain tremendous benefits by
clearing EVERY issue example listed
above. The more unwanted
neuro-connections you break, the overall better you will feel.
Doing this will help to insure that you will be less likely to be
affected by those issues at some point in the future!
It is this repeated use, while concentrating on the issue, that
gradually weakens and reduces your stress and anxiety levels down to
zero: Repeated
counting weakens the amount of emotional intensity you feel from
your negative issues. Each round whittles away more and more
of the negative emotional connection between your brain and your
body, so that the negative emotions will no longer have any affect
on you.
And then, we basically "rewire" your brain by replacing that
negative thought with a positive affirmation, which we 'cement into
place' by repeating over and over. This is VERY
effective!
-------------------------------------------------------------------------------------------------------------------------------------------
NOTE...
It is very common for
other thoughts or emotions to pop into your mind while you're
backward counting.
While you're doing the exercises, you will likely discover
all kinds of new, unrealized thoughts and emotions that may have
been buried deep within your subconscious mind for years...possibly
even since your early childhood.
If at anytime, while you're working through any of the exercises in
this course, you notice any other negative thoughts or
stressful emotions popping up, even if they do not directly apply to
the particular exercise you're working on at the moment, then
you should write them down, and take
some extra time to backward count for all of those negative issues, as
soon as possible!
It's THOSE negative thoughts and emotions that will get in your way
as you go forward in life! |
This
PowerCount8
methodology is so forgiving that you literally cannot get it wrong.
As long as you
are counting backward from 8, while you're concentrating on an issue,
it's working for you!
So, just keep counting
everyday!
It WORKS!
Next Page:
7-6 Clearing Out Your Frustrations
PowerCount8
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