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Mentally Tough Tennis
8 Ways To BE Mentally Tough
By Adrian Gonzolez
How Champions Think
In Sport and In Life
By Dr. Bob Rotella
Mental Conditioning For
Softball
Competing One Pitch
At A Time
By Brian Cain & David McCorkle
Softball Skills & Drills
(2nd Edition)
Best Selling Guide to the
Basics of Softball
By Judi Garman & Michelle Gromacki
Eliminate
Your
Back Pain
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9-2
PowerCount8
Protocol for
Clearing
Out Your Concerns About Making Mistakes
Here
you will use the
PowerCount8 procedure for clearing out
your concerns and worries about the possibility of messing up!
DO
THIS FIRST:
Make a list of
everything that has you worried about making mistakes.
Don't be afraid to add
something to the list if it feels like a concern to you.
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
thoughts are going through my head that are making me feel concerned
about messing up?
I often feel stressed out about the possibility of screwing up,
I worry about losing my ________,
I often feel anxious about messing up,
I often feel anxious about messing up _______,
I feel so anxious about making a big mistake at ________,
I worry about the _______ going wrong,
I feel worried about messing up in front of everybody,
I worry that I will look like an idiot if I mess up this _______,
I feel so overwhelmed by _______,
I feel like the whole world will be against me if I mess up,
I often feel like I just don't measure up when I _______,
I often feel like I'm not good enough whenever I _______,
I keep doubting my ability to ________,
I don't feel very confident in myself and my abilities when it comes
to ________,
I don't know if I am good enough to _________ without screwing it
up,
I just don't know if I can _________ today,
I don't think I am smart enough to _________ without blowing it,
I feel like such a big loser, whenever I mess up ________,
I won't feel like I deserve to be successful at ________ if I mess
up,
I won't feel worthy of having good things like ________ in my life
in I screw up,
I still feel some of this remaining stress and worry about messing
up,
Please add more
of your own
stressful, messing up
examples 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 feel completely calm
and confident through my entire event!"
For example:
If your statement was..."I keep
feeling worried that I will make a mistake."
Your new statement would then become:
"Even
though I keep feeling
worried that I will make a mistake
87654321
I CHOOSE to feel completely
calm and confident through my entire event!"
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:
9-3 Clearing Out Any Remaining Performance Nervousness,
Butterflies, or Over-Excitement
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