Emergency Switch for Unpleasant Images

Whenever you want to lessen the impact of an internal image—whether people or events—these four steps provide quick help.

Process

Step 1

Visualize the Unpleasant Image

Become aware of the mental picture by focusing on its location, size, and details.

Step 2

Notice Your Bodily Sensations

Observe which physical feelings the current image triggers in you.

Step 3

Change the Image

Now shrink the image into a small black-and-white photo, off to the lower-left, a few meters away on the ground. Test how small and how far it must be for the discomfort to mostly subside.

Step 4

Repeat

Repeat the “shrinking” until the original discomfort no longer appears when you think of that event or person.