Relaxation Techniques & Self Discipline

Once you have measured your current level of discomfort, the next step is to lower the amount of discomfort you associate with a particular task.

This is important because the vast majority of cases in which people fail to remain self disciplined, occurs because they associate some type of fear with the task.

This then causes them feelings of pain (i.e. anxiety) which then leads to avoidance behaviours, and so the task never gets done.

Here are several relaxation techniques you can use to reduce the discomfort you experience when presented with a task you would rather avoid, but know you should do.

Relaxation With Creative Association

Discomfort and emotional pain can tense you up, and cause feelings of anxiety when you think about events that have been negative for you in the past. By using this creative association technique, you can help to reduce the level of discomfort you are feeling.

To do this technique, simply close your eyes and imagine you are walking down a staircase with 10 steps. As you take each step down the staircase, inhale and exhale down to the lower step. While you do this, feel yourself becoming more and more relaxed the further you move down.

When you get to the bottom of the staircase, imagine yourself in a different setting. Somewhere you regard to be pleasant. Perhaps under a tree? Or on a lush green grass next to a flowing river?

Whatever setting you choose, imagine yourself as being so relaxed that you fall asleep for a short time. When you are really relaxed you may feel a floating sensation, or your muscles becoming relaxed.

When you are ready leave this area, exit via another staircase. This staircase will have 3 steps. As you go up each step breath in and out, becoming more aware and awake with each step.

This simple relaxation technique should take no longer than 5-10 minutes, and is an excellent way of reducing your level of discomfort.

Practicing this exercise will also help you to become immune to the discomfort of pain, that may come with self disciplined goals.

An added benefit of using this relaxation technique (which is essentially a form of meditation) is that you will improve the strength and health of your immune system, making you more resistant to disease and infection.

Stress and anxiety will all weaken your body, putting it in a defensive rather than a growth state.

By eliminating stress, you will be doing your mind and body a lot of good, and will also slow down the aging process. The effect of severe stress is best seen in combat soldiers, who often appear to have aged very rapidly in a short space of time after serving in the field.

Relaxation With A Massage

Discomfort is often experienced as feelings of tenseness, particularly at the top of the neck, the temples and where the spine meets the head.

By massaging these areas yourself, or getting someone else to do it for you, you can quickly eliminate feelings of pain and discomfort.

Massage is excellent for relieving stress, but also has the added benefit of improving blood circulation and helping to remove toxins from the body.

If you have a partner, massaging them will eventually lead them to associate pleasure with you.

This will help to create a more intimate and loving relationship. However as with any reward, this should be done intermittently and randomly, otherwise it will loose its effect.

Winning Circle Relaxation Technique

In this relaxation technique, you must first concentrate on a time when you were completely successful or happy. Try to access that past event vividly. Experiencing as much sight, sound and feeling as you can.

Now draw an imaginary circle on the ground.  When you are close to reliving that moment, step in the circle. Experience the event as vividly as you can.

Now step out, and step back in without recalling the 3 NLP senses (sight, sound, feeling).

What you are aiming for, is to immediately and automatically access that feeling when you step in the circle. In other words, you are associating the circle with a particular emotional state.

In the future, anytime you need a “boost” you can imagine yourself stepping into the circle and you will immediately feel at your best.

This association technique is something many people do regularly, without being consciously aware they are doing it.

For example, have you ever heard a song on the radio then suddenly felt alive or happy? Have you ever seen an animal or a person, then suddenly felt happy? Or maybe the sight of certain food makes you happy?

All of these things act as a triggers, which remind us of a certain experience we had in the past. By seeing that trigger again, we automatically feel the way it previously made us feel.

The winning circle technique uses the same principle, whereby you associate a feeling with a trigger. This trigger can be anything you like. For example, you could associate a certain feeling with an item of clothing, a pen or something else you use regularly.

To recap the process:

• Imagine a past experience when you were happy and successful.
• Experience it again as vividly as you can. Feeling it is very important.
• Draw a circle on the ground.
• Step into the circle and experience that event again.
• Step out the circle, and step back in.
• Make sure you experience the same feelings.
• If you don’t repeat the steps.

Practice Relaxation Techniques When Stressed

In closing, you should always be aware of your current level of discomfort when doing a task, as this will directly affect your level of self discipline.

Using these techniques will help to reduce that discomfort, and the feelings of pain or anxiety that are associated with it. As a result, your level of self discipline will vastly improve.