More success in life through self-efficacy: mental training


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Text comes from: Selbstwirksamkeit: Innen klar, nach außen stark (2015) by Jens Korz, published by BusinessVillage Verlag, Reprints by friendly permission of the publisher.
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Emotional blocks can get in the way of reaching our goals. But it helps to take steps against negative beliefs step by step. Selbswirsamkeit-Erfolg006


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Jens Korz jens_korzJens Korz is a personality trainer.

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Step by Step

First, focus on the belief you want to change. Set clear priorities. It is better to change just one belief first than all at once. Because one of the most common mistakes in changing thought patterns is trying to change everything at once. Here it is important to use the salami tactic, i.e. slice by slice.

To clarify how the method works, I explain this by a sample sentence. I use one of the most common dogmas in our society:

"I am only loved if I perform."

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Doubt the doctrine of faith

Make it clear now that your existing pattern of thought does not correspond to the truth. For what is true in this world? Is not our perception anyway subjective?

The one judges one thing in this way, and another in another way. So your belief is subjective as well! Now write down at least three reasons why your beliefs are wrong. Why is not what you think?

For our sample set this means

My brother is loved, though he does not perform as well as me. I love my parents, even if they do not perform well.

Although I have already made mistakes and did not perform well, I am loved by my partner.

Visualize in writing

Write down how your beliefs should be positive. And formulate exactly so that you can also internalize the change.

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How do you think this beliefs should sound, so that you feel better, perceive yourself as more valuable, and in the future, reach your personal goals more easily? Visualize this belief in writing.

Write down again three reasons why this new belief might be true. What experiences have you had in the past, which could confirm this affirmation?

New formulation and the four confirmations:

  1. I am loved, just as I am.
  2. If I was no longer in the world, some people would be very sad.
  3. My partner likes to spend time with me. Just because.
  4. I can forgive other miscompensation and forgive me mine as well.

Mental training

In the fourth step you shape your subconscious mind with your new way of thinking through a kind of mental training. You do this until it has become a new pattern of faith and works without waking consciousness.

Consciously use the new beliefs to affirm and shape your subconscious mind.

How did your previous belief come about?

For example, you say yourself audible seven times a day in a specific and, if possible, always the same situation (for example, when driving to work in the car) before you report to Chef go) your new belief.

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Now ask yourself why you have developed your old beliefs at all. What experiences or messages have led to this?

Where did the faiths come from?

Does it have anything to do with the education of your parents? If the sentence comes from school, because teachers or classmates have always reflected this belief. Or does this set come from past partnerships?

Our dogmas, the truths of which we are firmly convinced, characterize us, our thoughts, feelings and actions. Often we overlook only one thing: if we believe something, that is only a possible view of things and not the whole truth.

Why are the beliefs wrong?

Again, there are three reasons to note why a certain person (or even several people) was wrong in having you think that way.

  1. Why can not this person actually judge how you are in truth?
  2. Perhaps because no one knows you as well as you know yourself?
  3. Why should this person be able to assess what you can achieve in life and what is not?

Reasons for the old belief:

  1. I am only loved when I bring performance.
  2. I have a perfectionist mother and no one can do it right.
  3. Perfection stands for value.
  4. Resting was always designed for me as lazy, and I also needed breaks.

Forgive others

If a particular person has shared in your limiting beliefs and your bad self-confidence, then it is important that you forgive this person.

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Let go. The past is no longer changeable and if you accept your development so far, you can accept and change yourself.

Make peace

Forgive this person (or individuals) for having negatively influenced your thought patterns. Close a written reconciliation contract.

Aid to wording: “I make peace with…”

Act on your new belief

Prove your own self, and thus your subconscious mind, simply the opposite, acting as if you were quite different. - According to our example feel valuable, even without performance.

The best way to do this is to provide counter evidence to your old beliefs and thus evidence of your new beliefs through your daily actions. Think about what you can do to show yourself that your negative belief doesn't really apply to you.

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The Success Storybook

Take your time every evening and write down in a book what went well on this day. Where have you been successful? In the beginning, note the successes in changing your negative belief.

With the onion principle described here, most people get along well. It is clearly structured and does not require any professional guidance in the form of a coach or therapist. It only requires a certain discipline.

The onion principle

The onion principle is a step-by-step approach and change of beliefs.

This method is suitable for most introverted and altered people. This is a procedure with eight steps.

Focus on a belief that needs changing

Look at your most important and most blocking beliefs. Here are a few examples of the most common negative patterns:

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  1. I am only loved when I bring performance.
  2. I never find a partner that suits me.
  3. Life is hard.
  4. All beginnings are difficult.
  5. I can not do it.
  6. I am not worth it.
  7. I'm unimportant.
  8. I'm not lovable.

And then, step by step, look how you can change it.


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