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The Oxford Handbook of Sport
& Performance Psychology
by Shane M. Murphy
Circadian Rhythms And Sports
Performance
By D Jim Reeves Silent Night
Sports Nutrition
Enhancing Athletic Performance
By Bill Campbell
Sport, Exercise, and
Performance Psychology
Bridging Theory & Application
By Jaime E. Robbins
& Leilani Madrigal
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What is the
PowerCount8
Procedure?
The
procedure for the
PowerCount8
Course is
really quite simple,
involving just seven simple key steps.
1)
Identify your
anxiety issues
by listing them as individual
declaration statements (as though you were telling somebody that you
have each issue). Start each statement with the letter
I,
as in...
I feel frustrated when I made mistakes;
or
I always fall off the balance beam whenever I ______;
or
I get so angry at myself.
For example:
If you feel strong nervousness just before you're about to perform,
then your declaration statement should be worded something like
this:
"I
feel so nervous before I perform."
OR...
"I
always feel this intense nervousness when I am about to ________."
Don't be afraid to add something to your lists if it FEELS like a
negative or anxious issue to you.
Just remember...THERE ARE NO WRONG
ANSWERS in these lists! Whatever you're feeling is CORRECT!
2) Add
87654321 after
each statement in your list.
3)
Create a
POSITIVE CHOICE Power-Phrase (an
affirmation that has you making a conscious choice to do something)
that you will use to replace the
negative anxious issue that you are clearing out
with your PowerCount8 drills.
For example:
If your
negative anxious issue statement is: "I
feel so nervous before I perform, 87654321, then your Power-Phrase could be something like:
"I
CHOOSE to forgive myself for feeling this way."
Or, it could be even simpler such as: "I
CHOOSE to accept myself just as I am."
Or, if you want the BEST results, you could use them together such
as:
"I
CHOOSE to forgive myself for feeling this way, and I accept myself
just as I am!"
You see, the reason we create
Power-Phrases in this manner, is because there is nothing more
powerful that you can do for yourself than making a DEFINITIVE
CHOICE to do something. And,
accepting (as well as loving) yourself is the BEST thing you can
ever do for yourself!
Feeling grateful for having something in your
life is also a highly powerful affirmation you can use.
Therefore, those statements become extremely POSITIVE (and
life-changing) for you to use on a daily basis.
When creating new
Power-Phrases, as
long as they are positive and choice-affirming, you cannot do them
wrong. :-)
4)
Select the first
statement on your list, and mentally visualize
(imagine) yourself being directly
exposed to that issue and feeling it just as though it was actually
happening to you right now (imagine how it would feel if you were
competing now, or just about to compete)...and notice how much
anxiety you feel when you imagine yourself actually being exposed to
that issue.
Think about how much
stressful anxiety that issue makes you feel when you imagine
yourself being directly exposed to your disturbing issue or fear as
though you were facing a problem RIGHT
NOW.
Then give that level of anxiety a number from 0 - 10 (with 0 meaning
that you feel no anxiety;
and 10 meaning that you feel extreme anxiety).
The point scale I am using here is known
as the SUD (Subjective Units of Distress).
The Subjective Units of Distress (SUD)
Anxiety Intensity Scale works this way:
Rate the emotional intensity of the issue
you are working for on a scale of 0 - 10...
0 = no emotional intensity; 10 = severe
emotional intensity.
If the issue is very distressing for you, then rate it high on the
intensity scale from 6 - 10.
But if the issue is not very intense for you, then rate it lower
from 1 - 5.
If you feel absolutely no discomfort from the issue, then rate that
as a 0 (zero).
If you are unsure of which number most closely matches your
intensity level, then just guess at the number.
It doesn't need to be perfect. Just as long as you have a close
enough number by which to gauge your results.
It often helps to write this
emotional intensity rating number next to the issue on your list
that you're working on, so that you can measure your results after
each subsequent round.
It is very common to notice your anxiety distress levels decreasing
following each round of the
sequence. However, some issues may take longer to
clear than others. So, don't get discouraged if you do not see
immediate results from every issue.
5)
Concentrate Deeply On
The Issue,
and repeat your issue statement, from
your list you created in Step 1, and COUNT BACKWARD FROM 8,
followed by adding your Power Phrase you created in Step 3 continuously,
keep repeating until your
emotional distress has been reduced down to a tolerable level (when
your number rating drops close to ZERO)!
You will need to
CONCENTRATE DEEPLY on how that issue makes you FEEL
(that means -- getting
your anxiety soaring to high levels).
It is VERY important that you really force yourself to FEEL as much
anxious intensity as you can from each issue listed. That way, the
counting will be the most effective for reducing the distress you
feel from your issues.
Repeat the statement -- OUT LOUD -- continuously....until your
remaining stress-intensity has been reduced down to a tolerable
level when you think about that issue.
6)
Here is the
complete run-through of the
PowerCount8 sequence:
Keep
counting
while you are repeating your anxious issue statement -
out loud...like this:
I
feel so nervous before I perform,
87654321
I CHOOSE to accept myself just as I am.
After you have worked
through a complete round, think about that stressful issue again,
and really try to build your stress-levels back up as much as
possible. Now, if you can still feel strong negative feelings or
stress from an issue, then you should clear out
those remaining feelings IMMEDIATELY.
It is this consistent
counting, while concentrating on the issue, that gradually reduces
your fear and anxiety down to zero:
Repeated use effectively acts to reduce the amount of
emotional intensity you're feeling from your negative issues down to
zero (no stress). Each round whittles away more and more of the
negative emotional connection between your brain and your body, so
that negative emotions will no longer have a negative effect on you. No
amount will completely eliminate 100% of your
emotions. We're NOT trying to turn you into an emotionless zombie,
here. And using this will
NOT remove your positive emotions from your life.
And then, we essentially "rewire" your brain (create new
neuro-connections) by replacing that negative emotion with a
purely positive affirmation, which we proceed to 'cement into place'
by simply repeating it over and over and over.
{See step number 6 again for the complete run-through of the sequence}
ALWAYS take a deep breath, and let it out slowly after you complete
every round.
7)
Check to see how you feel about that
issue, now.
Notice whether
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 your
level of anxiety is still above a 0 (zero), then you should do
additional rounds just like
before. Your goal is to reduce your
anxiety all the way down to zero (no anxiety remaining)
by repeating
this process.
You will want to
continue to use your
PowerCount8 on a daily basis,
because you will always
encounter new stressful situations throughout your life. And, once
you have mastered these techniques, they
will always be there to help you, no matter what you
CHOOSE to do in your life.
PowerCount8
will always be your faithful servant.
:-) |
------------------------------------------------------------------------------------------------------------------------------------------------
If you still feel any
anxiety remaining, repeat the entire procedure (as outlined above)
over and over until you're no longer feeling any anxiety intensity at all.
Remember, Practice Makes Perfect!
But,
repetition, repetition, repetition...is the mother of all learning
(and, in this case...it is
also the key to all healing).
By
far, THE most important thing needed for the
PowerCount8 course
to work for
eliminating your anxiety is...
FEELINGS
You
MUST be willing to allow yourself to FEEL the feeling of the distressful anxiety
of your issues.
PowerCount8
works if you are
actually FEELING the emotions you are working on.
So, always REMEMBER that you must be DEEPLY FEELING the emotions you are
working
for.
This means that you need to get the intensity of your anxiety soaring to
high levels while counting.
PowerCount8
works well for reducing the intensity of our negative emotional FEELINGS.
Just keep doing this process of backward counting, while repeating your anxious thought
statement OUT LOUD over,
and over, and over...until you can no longer FEEL any anxiety or emotional
distress when thinking about
that issue.
Repeating this for
each and every issue on your
list will quickly desensitize your anxiety...
and will dramatically reduce your
nervousness and stress!
------------------------------------------------------------------------------------------------------------------------------------------------
Please practice the
PowerCount8 Power-Count
procedure on
the
Practice Exercises
page:
PowerCount8
Course
Table of Contents
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