Here’s how you can affect your emotional responses using submodality tweaks:

Step 1:

Find a quiet space where you won’t be disturbed.

Step 2:

Identify whether you’d like to intensify a positive emotion or dampen a negative one.

Step 3:

Evoke the memory of the events that triggered this emotion in the past. Make sure it’s a powerful experience that created the most intense version of that emotion you’ve ever felt.

Step 4:

Relive the memory in as much detail as you possibly can. Make sure to incorporate as many senses as you feel comfortable with or can remember experiencing.

Step 5:

Go through the following table and try to notice how many of these elements showed up in your memory. Don’t just notice if they were there, but how they looked, sounded, felt, smelled or tasted. Make sure to pay attention to their gradients and intensities, so you can notice how each one makes you feel and how it affects your perception of the event.

Step 6:

Take each element individually and start to change it until you create its opposite. Slowly tweak their intensity to make them stronger and weaker, until you’ve gone through the full spectrum of possibilities for that submodality. What happens when you make these changes? Notice how each one makes you feel. The purpose is to become familiar with exactly which changes trigger a negative response in you and which a positive one.

Step 7:

Continue down the list, noting which of these submodalities changes your emotional intensity the most. Is there anything else that triggers strong feelings that isn’t on the list?

Step 8:

Whether you started with a positive memory or a negative one, make sure to always re-adjust, so that you end your experimentation on a positive note. You can do this either by restoring the memory that was already pleasurable to its initial state or by changing the negative one until it becomes as pleasurable as possible.

Note:

If you’re not a particularly visual person, don’t expect to see the event in picture form. In fact, notice what form the event takes in your imagination, because that will give you important information about your dominant representational system.

Once you’ve tried this method and you feel like it’s a little too hard to implement, ask for my help in the comments below, send me a message, or book a FREE Skype session and I’ll do my best to help you.

If you’d like more Happiness Strategies in video form, subscribe to my YouTube channel. That way you’ll never miss an episode! They come out every Sunday, to make sure you have some time to give it a go.

Until next time, remember: Happiness doesn’t require energy. It requires Strategy.