How many
typical situations can I visualize in one session?
In general, you don’t want to
spread yourself too thin. Start off with one or two
typical situations per session and repeat the same
ones until you start to see satisfactory results.
After you’ve gotten the hang of it, you can try
increasing the number of situations per session.
Does it
matter which behavior I work on first?
In general, it helps if you start
on an easier one to change. Succeeding with this one
makes it easier to work your way up to the more
difficult ones. As they say, success breeds success.
For similar reasons, you might also want to start
first on the easier situations on your list of
typical situations.
What happens
if I have a setback?
If you have been getting good
results, but something went wrong on a particular
day, it doesn’t mean that every thing is back to
ground zero. It could be that something unexpected
happened, that there were certain typical situations
you didn’t think of that you can now add to your
list or that you slacked off on your daily
self-programming sessions. Whatever the reason, just
keep your previous successes in mind and continue
your daily programming
Does
"reaching for the card" and turning it blue
always have to be part of the program?
No, not necessarily. First of all,
after you have become skillful at turning the SPC
Biofeedback Card blue, you will find that going
through the relaxation tips alone will usually be
sufficient to eliminate the stress factor. You will
not always need to use the card to see if you have
become relaxed enough. Secondly, there are some
behaviors that may not have a strong stress factor.
How long do I
have to keep self-programming before I see the
results?
According to Maxwell Maltz, M.D.,
in his book Psychocybernetics it
usually takes a minimum of 21 days for an old habit
to dissolve and a new one to jell. So you should plan
on following the above routine for at least 21 days.
This doesn’t mean that you will have to wait 21
days before you can expect to see any changes. You
might actually begin to see positive effects and
changes from day one. What Maltz is saying is that it
might be at least 21 days before the old habit has
completely disappeared.
