Instant mood makeover is a quick and effective method to change mental state i.e. your thoughts and your emotions in under 5 minutes following 4 simple steps.
Before we look at these 4 steps that can help you change your mental state, ask yourself:
This is what’s possible with this instant mood makeover!
You can learn to run the process with the steps below, but you can also join this amazing Cognitive Hypnotic Coaching™ Program to get exclusive access to many more such tools that can help you change and enable you to change others if you are a coach, trainer or therapist.
4 quick steps to change mental state
- Describe the feeling in the body.
Describe what’s happening in your body when you are experiencing distress.For example, you might say, “I feel my head spinning” or “I feel a little tightness in my chest” or “I feel the beginning of a headache.”
Think what the emotion feels like in your body.
This shifts you from experiencing the distressing thought or emotion to observing it. This awareness itself changes the perception of the thought or emotion.
In our practitioners program, for developing advanced coaching competencies and therapeutic skills, participants spend a great deal of time on learning about thoughts, emotions and behaviours and how to change them.
- Label the emotion.
Use one word to name the emotion you’re feeling. It could be fear, guilt, shame, anger, helplessness, anxiety, frustration, sadness, irritation and so on.This, further, distances you from the emotion and you realize that the emotion is just an emotion, it doesn’t define you.
Imagine saying, “I am feeling anxiety,” rather than “I am anxious.”
You are not anxious. You are just experiencing anxiety. This may seem subtle but what you experience is vastly different.
- Identify the thought that is causing the emotion in your mind.
All emotions are caused by thoughts in our heads. In this step, find the thought that is causing the emotion.For example, anxiety causing thought could be, “I have too much on my plate, so I won’t be able to do things well.”
Regardless of the emotion, you’re experiencing, find the thought that is causing it.
- Change the thought.
Deliberately think something different to change the thought you were thinking. This will change the emotion.It should be something that you can think and believe and something that creates the emotion you want to create.
For example, instead of thinking, “I have too much on my plate, so I won’t be able to do things well,” tell yourself, “I may have too much on my plate, but I’ll probably get it done because I’m a great multitasker,” or “I may have too much on my plate, but I’ll probably get it done because I know how to prioritize.”
Once you choose the new statement, practice it. The more you practice it, the more you’ll naturally start believing it. You can also use the more advanced If-then statements to restructure your thinking.
Quick Summary of Instant Mood Makeover method:
At the end of the Instant Mood Makeover –
You’ll notice that your mental state changes and you feel completely different quickly.
This is because:
- You have shifted your focus from problem to solution – from being affected by your emotion to observing it from outside
- You have reprogrammed your mind to believe in productive thought, leading you to be in a state of excellence.
Have fun practising this instant mood makeover to change mental state as often as you have a thought or emotion you want to transform.