Positive Replacement Exercise for Negative Experiences
By Rayma Ditson-Sommer, Ph.D.
After a particularly negative experience it is important to reset your mental outlook with positive, nurturing thoughts. Visualize a kind, caring coach or a loving parent. Hear them tell you that you shouldn’t feel badly, you should forgive yourself and realize that everyone can always do better.
Then set your SwimPro to Session 3 yellow lens, after funning this session repeat it reading a script to yourself that you have written saying:
<!–[if !supportLists]–>1. <!–[endif]–>I am a winner
<!–[if !supportLists]–>2. <!–[endif]–>I respect myself
<!–[if !supportLists]–>3. <!–[endif]–>I appreciate myself
<!–[if !supportLists]–>4. <!–[endif]–>I enjoy my physical gifts that allow me to swim well
<!–[if !supportLists]–>5. <!–[endif]–>I embrace good health habits
<!–[if !supportLists]–>6. <!–[endif]–>I am in control of my mind
<!–[if !supportLists]–>7. <!–[endif]–>I am in control of my body
<!–[if !supportLists]–>8. <!–[endif]–>I feel my body glowing with health
<!–[if !supportLists]–>9. <!–[endif]–>I feel my body surging with strength
At another time, use session 9 reading a script you prepared dealing with personal messages with specific goals such as:
<!–[if !supportLists]–>1. <!–[endif]–>When I stay in the NOW I will swim well
<!–[if !supportLists]–>2. <!–[endif]–>When I pick a goal I will reach it
<!–[if !supportLists]–>3. <!–[endif]–>I am a good athlete
<!–[if !supportLists]–>4. <!–[endif]–>I know how to win
<!–[if !supportLists]–>5. <!–[endif]–>I am in control of all situations
<!–[if !supportLists]–>6. <!–[endif]–>I listen closely to my body
<!–[if !supportLists]–>7. <!–[endif]–>I know what I need to do and allow myself to do it
<!–[if !supportLists]–>8. <!–[endif]–>I am a winner
When in competition pick 2 positive messages from Group 1, and 2 from Group 2 to repeat to yourself during a swim meet.
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