How To: Swish Pattern

The Swish Pattern is a popular NLP technique developed by Richard Bandler and John Grinder. It aims to break automatic thought or behavior patterns and replace them with more resourceful ones. This technique is applicable in various situations, including smoking cessation, anger management, public speaking nervousness, and boosting self-confidence or self-esteem.

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  Recognise the Automatic Reaction

  Begin by identifying the automatic reaction you wish to change. This could involve thoughts, feelings, or images that arise when you face a challenging situation. Choose a replacement image that inspires and helps create a positive state. Visualise this in a dissociated manner, as if watching yourself in a movie, and enhance the scene’s qualities until it becomes compelling.

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  Determine the Trigger of the Negative Image

  Identify what prompts your mind to produce the negative image or behaviour. Ask yourself what happens immediately before the negative or unwanted state begins. Visualize this scenario through your own eyes for an associated scene, focusing on its details and submodalities, as it triggers the unresourceful state.

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  Place the Replacement

  Position the replacement image in a small, corner spot of the negative scene. Imagine it as a tiny postage stamp-sized version of your more positive scenario in the bottom corner of the negative image.

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  Swish the Two Images

  This step involves making both images change swiftly and simultaneously. Have the negative scene shrink into the distance as the positive replacement image zips in closer and becomes larger, replacing the negative scene. As you do this, imagine a ‘whoosh’ sound. Initially, you might do this slowly, but with practice, you’ll execute the Swish almost instantly.

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  Repeat

  After each Swish, clear your mind by thinking of unrelated matters, ensuring you breathe easily throughout. Repeat the Swish five to seven times. You should aim for a point where maintaining the negative image becomes challenging.

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  Test

  Attempt to revert to the limiting thought or behaviour. Notice how difficult, if not impossible, it becomes to act out the original reaction. If you sense a risk of relapse, rehearse the Swish again after a day or two and then a week later.