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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