13 Techniques for Shifting Beliefs
1. Byron Katie’s “The Work.” This technique is very effective at identifying and shifting limiting beliefs. Read Byron Katie’s book Loving What Is, sign up for one of her workshops, fill out one of the “Judge Your Neighbor” worksheets at TheWork.com, or see a therapist or coach trained in her technique.
2. Cognitive-Behavioral Therapy (CBT). A common psychotherapeutic approach practiced by many therapists, cognitive-behavioral therapy is problem-focused and action-oriented. CBT addresses dysfunctional emotions, self-sabotaging behaviors, and maladaptive cognitive processes through goal-oriented procedures. CBT techniques can help you challenge limiting beliefs and patterns and replace errors in thinking with healthier thoughts meant to decrease emotional distress and self-sabotaging behaviors.
3. Hypnotherapy. Hypnotherapy is a form of psychotherapy used to shift thoughts and behaviors at the level of the subconscious mind. Since we operate from the conscious mind only 5 percent of the time, hypnotherapy can quickly effect change at a deeper level.
4. Eye Movement Desensitization and Reprocessing (EMDR). EMDR is a psychotherapeutic technique used for individuals with unresolved trauma. An eight-step protocol guides clients through recalling distressing images while receiving bilateral sensory input, such as side-to-side eye movements or alternating hand taps or auditory tones. EMDR has been proven to help clients process traumatic memories, reduce the consequences of their lingering effects, and improve coping skills.
5. Psychological Kinesiology (Psych-K). Psych-K combines positive psychology and kinesiology as a method of communicating directly with the subconscious mind in order to identify and shift limiting beliefs that retard the healing process. By combining affirmations with physical movement, Psych-K activates a whole brain state, which puts the brain in a receptive state for shifting belief.
6. Emotional Freedom Technique (EFT or Tapping). EFT is a technique that combines positive psychology with acupressure techniques derived from Chinese medicine. It also has roots in neuro-linguistic programming (NLP), energy medicine, and Thought Field Therapy. As you tap your fingers along acupressure points while releasing negative beliefs and replacing them with positive affirmations, EFT calms the amygdala, reduces fear, and can be effective in shifting belief.
7. Neuro-Linguistic Programming (NLP). NLP is based on the interconnection between neurology (neuro), language (linguistic), and how language and the mind interact to affect the body and behavior (programming). NLP is based on the premise that how we choose our words reflects our inner, subconscious beliefs, and by changing our words, we can shift belief and heal problem areas in our lives.
8. Whole Body Intelligence. Steve Sisgold’s Whole Body Intelligence uses the body to identify and heal limiting beliefs. Using body awareness to identify how negative beliefs get lodged in the body, Whole Body Intelligence uses a combination of affirmations, movement, somatic awareness, and breath work to release limiting beliefs and change behavior.
9. Energy/spiritual healing practices. Many types of energy healing, shamanic healing, or other spiritual healing practices, such as Reiki, Theta healing, faith healing, and intuitive healing, can be useful in addressing limiting beliefs.
10. Prayer. Prayer and intention setting can be effective tools for shifting belief. Tosha Silver teaches a form of prayer she calls a “Change Me Prayer.” For example, “Change me into someone who isn’t afraid.” For more on how to surrender and formulate Change Me Prayers, see Courage-Cultivating Exercise #27.
11. Breathing techniques. A variety of breath work modalities, such as those used in some meditation or yoga practices, can be utilized to alter negative thought patterns.
12. Affirmations. With enough repetition, positive affirmations such as “I am courageous” or “I trust my intuition” can replace negative beliefs in the subconscious mind. Post these affirmations around your house and repeat them when you first wake up in the morning, as well as just before you go to bed. Make them your mantras during meditation. Record them and play them on your phone or MP3 player. In order for affirmations to be effective, they need to become second nature, so they become imprinted upon the subconscious mind.
13. Avoidance. Exposure to fear-inducing influences, such as watching the news, reading the newspaper, viewing scary movies, or spending a lot of time with others who are fearful can influence your beliefs. Especially when you are in a vulnerable transition state, trying to shift your own beliefs, you may find it helpful to create a cocoon that protects you from unnecessarily fearful influences. Once you’ve made it through your gestation phase, you’ll be less vulnerable, but at least in the beginning, you may want to stay in your faith bubble.