This is a suggested protocol for systematically using the PSTEC suite of tools to challenge your negativity bias and eliminate negative emotions.
To be clear, all emotions have a positive intent (if not a positive outcome) and negative emotions are simply those that describe the experiential and chemical response we have to a stimuli.
Simply, negative emotions do not feel very pleasant. We have so many words in our language, and so many words across a range of languages. A negative emotion would typically encompass anger, fear, jealousy, sadness, shame and guilt. There are “shades of grey” here – different degrees and intensities of emotions.
Please note that everyone’s neurology and model of the world is different and unique to them, so this is just a guide and you can experiment with this approach. Take what works for you.
There is more than one way to change with the PSTEC tools and different tools will work for different people in different ways and at different times. Context is key!
If you have considered using PSTEC, but seem to hold a belief like “change is difficult or impossible for me”, this is the page for you. This will also hold true, if you are not seeing progress.
Conscious considerations about undertaking changework:
– Have a look around the PSTECForum and see some of the ways people have used the various PSTEC tools to eliminate their unwanted emotional and behavioural patterns.
– See what questions come up on the forum and how these are answered. There really is always a way to get your desired results with PSTEC…and different ways to get the changes you seek.
– Check out the forum history and ask questions, if you are unsure of anything.
– Read the PSTEC testimonials on the site. This is just a small sampling of positive reviews
– Ask yourself “In what ways have I already changed in my life?” Make a note of all the ways you have changed. You will see that change has already been part of your journey.
– Listen to Embracing Change at least once per night until you have built up the desire to really engage with change.
– With PSTEC, you are only changing what you want to change. There is an element of choice here. You are changing your model of the world.
I would recommend that you utilise these tracks when trying to pinpoint the exact causes of your negative emotions and unwanted behaviours.
You would pinpoint the problem you have and put it into “pattern form.”
For instance, if you feel uncomfortable around your boss, identify the emotion and the trigger:
“Fear around managers”
This is just an example, of course. It may just be a fear around that particular boss. There will likely be a pattern to it, however. So…become a “pattern Detective.”
Could it be fear around people in authority?
Could it be fear because of the manager’s behaviour, style, appearance or tone of voice?
Make a note of these attributes.
What might the links be? When did it all start?
Run the Accelerator whilst thinking of the fear.
You may wish to ask “what caused this emotion?” and/or “why am I so fearful in this situation?”
If it’s not fear, go with the actual emotion.
See what comes up – causal memories and emotional associations are likely to appear.
Run the Click Tracks
With the cause of the emotional/behavioural pattern in mind, you may wish to run the “Wrapper” track that features on Click Track 2015.
- See if you can pinpoint all the times in your life you have experienced the emotion.
- There will be a cause of the patterns we experienced – maybe from many years ago.
- Bundle all of these experiences together. If it is “shame”, put everything into the “shame bucket.” If it is fear, add them to the “fear pile”
- Rate the emotion on a scale of 1-10 (0 being “no feeling at all”)
- If you do find that you have fear around certain people, bring up the VERY worst things about that and the things you may be secretly dreading.
- Run the medium or long version of Click Track 2015
- While running the track and thinking of the memories and imagined outcomes, TRY to feel the unwanted emotion
After the track, think of these memories and emotions again.
Can you still feel the unwanted emotions when thinking of the events?
Rate the feelings from 0-10. If not a 0, then run the Click Track again.
Keep going until the emotion is extinguished from the memories.
You can use the EEF tracks from PSTEC Level 1 for variety here.
Find the contributing beliefs
Sometimes identifying and eliminating beliefs can remove the need to do a lot of Click Tracking.
All the tracks are designed to work synergistically, so they work very well together. It is generally based to start with the Click Tracks, as we are consciously aware of how we feel, but may not have any idea which core beliefs we hold.
When considering your emotional or behavioural pattern, disassociate from it. Simply write it down as though it was someone else (and not you). This creates a sense of detachment and can allow you to look at the pattern more objectively.
For example “every time that person is around her boss, she feels very anxious and stumbles over her words. She goes red in the face and then feels bad about this the rest of the day.”
You can see that there are different emotional and behavioural components here.
Ask “what would that person have to believe about herself, her boss and that situation to feel and behave that way?”
This is more of a skill you can develop and it comes with practice.
Some beliefs she may hold about herself:
“I’m not good enough”
“I’m not capable”
“I’m not a valued employee”
“I’m not OK”
“There’s something wrong with me”
Some beliefs she may hold about the situation:
“It is scary to have people to focus their attention on me”
“If I screw up, I’ll be fired”
“It is awkward being around people in authority”
About her boss, she may possibly believe:
“My boss hates me”
“People in authority can’t be trusted”
Can you see how these beliefs would contribute to the pattern?
Can you see how eliminating such beliefs would have a profoundly positive impact on someone’s thoughts and behaviour?
Once you have identified the beliefs contributing to your pattern, check the following:
- Say the belief out loud. If it feels true in any way, you most likely hold it.
- See if the wording reflects what you feel and put it in your own words.
- This is not in the instructions, but consider how the unwanted belief has impacted you in life and how it would continue to impact you
- You may also wish to devise 4-5 counterexamples for the belief
- Put the belief phrase into the past tense, as per the instructions
- Run the 18-minute version of Belief Blasters while trying to believe your belief. Really TRY.
- Say the belief phrase (present tense version) again once the track is over
- It will feel very differently now
PSTEC Positive Extra Power
After you have eliminated the unwanted beliefs, you may wish to add more weight to the positive side of your mind model. Feeling good and positive comes highly recommended ????
This can also work extremely well in the context of behavioural change and habits. For example, if someone had felt fear around their boss, cleared this with the Click Tracks and eliminated the supporting beliefs, PSTEC Positive Extra Power could be used on something like:
“When I am around my boss tomorrow, I will feel calm and confident”
You can use the tapping or non-tapping version of the tracks. In sessions, most clients seem to prefer the non-tapping/journey version of the track. It offers a nice change of pace.
Some general principles:
- Make sure the positive suggestion of change is meaningful to you.
- Word the suggestion in such a way that it has emotional impact for you.
- Ensure you can envision the suggestion as already being part of your life.
- If the suggestion seems like you are “kidding” yourself, soften it.
- Say it 7-10 times out loud while feeling the positive emotion.
- There is no rush with PSTEC. Be gentle on yourself.
- This guide is by no means intended to be prescriptive; not every step will be needed by every client or PSTEC user.
- You can design your own protocols.
- Some changes may show immediately, while others may take a while to become apparent
- PSTEC can be used on a variety of issues and in a variety of ways.
If you require any guidance or would like to work with me one-to-one, a PSTEC Strategy Session may be the “smart play.” It is cost effective and I think it would be suitable for anyone’s budget.
By Paul McCabe – PSTEC Advanced Practitioner