Ellen Pokidov
Sep 19, 2019 · 11 min read


How To Build Your Psychological Core: 7 Techniques to Train Your Subconsciousness

How to accept that you are already good enough: strong, smart, bright, talented? Subconsciousness influences our self-perception and choices, 7 techniques to influence subconsciousness

Have you ever wondered what life could be if you feel 100% confident?

Good? Bad? Amazing? Never thought of it?

Well, I would like to ask you a question then.

What if you are already good enough? What if you are already worthy of everything you wish for and ready for everything you deserve to possess or accomplish?

The only thing that stands between us and our total confidence and acceptance of ourselves is a set of beliefs that were integrated into our brain through our life.

Many people think that we gained them through childhood, but it is a total myth. This structure is not static, it is changing every day throughout our whole life.

We can and should improve our belief system according to our needs and goals

Let me show you how to how to build your psychological core through specific techniques. How to strengthen your belief system and enhance your life satisfaction and goal achievement. Because each belief influences our mood and choices.

Let’s see how it works.

Our mind is an intelligent muscle

To change the structure of our beliefs, we basically need to do two things:

  1. Train the mind

Our brain basically consists of cells called neurons that are connected together to form the neural paths. These paths were developed in time through the experiences we had. When we are talking about our beliefs, what we aim here for is to change the neural paths of the brain to feel and react differently.

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Photo by André Filipe on Unsplash

Let’s take a look into the concept of physical training. A person goes to the gym to build muscles. To do that we need to exercises at a decent frequency. Exactly the same has to be done if we want to reprogram our mind.

A set of repetitive actions should be made for a mind to consider the change

We have to repeat it many times for the brain to understand that this information is valuable. Otherwise, we would not be able to maintain a stable structure of personality.

2. Access subconsciousness

The actual decision-maker here is our subconsciousness. It guides our life in specific directions without giving us a choice. We live most of the time in an autopilot mode.

Subconsciousness is the part of your mind that notices and remembers information when you are not actively trying to do so, and influences your behaviour even though you do not realise it. Oxford Dictionary

Since an early age, I was so much into hacking this subsystem of our brain. And I found that there are definitely ways to trick it in spite of its intelligent security.

To change the belief system, we have to use a specific practical technique. Repetitively

To convince you more, let me show you how our subconsciousness decides for us.

Filter system of our subconsciousness

I would like to introduce you the concept of subconscious filtering. Our mind creates a set of filters according to our experiences. It starts before we were even born, and continues till the end of our life.


Please take a look at the picture at the filter “I am not good enough”.

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Filter “I am not good enough”

Let’s say we have a belief “I am not good enough” which was integrated into our filter some time ago. When we get constructive feedback from our boss, who wants our work to be improved a bit, we immediately get a particular reaction. This reaction is a result of the activation of the filter which rises in us the feelings of self-doubt, fear and sadness. Therefore, our thoughts would be that our work is never good enough. Unfortunately, with such a subconscious filter, even good feedback feels negative, because we are attached to the idea that we were not as good as other people saying.

To improve our perception of the world, we have to change a subconscious filter

Only after the change in our system of beliefs, we would be able to react to things differently. Our perception, reactions and behaviour will change from “I am not worthy” to “I am worthy” the following way:

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Filter “I am worthy”

After we manage to change our filter, we can get different subconscious reactions and therefore more comfortable feelings and thoughts.


It is especially crucial if we need to make a choice. Depending on our filter, we can choose:

  • Lower paid job — higher paid job
  • Less impressive career path — more impressive career path
  • A lower level of self-care — a higher level of self-care
  • A partner who is not as nice as she/he should be — a partner who is kind and caring
  • Less healthy meals — healthier meals

So, after we change our subconscious filter, the reality will also change:

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Changed filtering

Consequently, the system of beliefs is a structure that we might need to change if we want to live an exciting, positive life. But, are there any tools or methods to improve it?

Let’s make an actual change!

7 Techniques to improve your belief system

There are a few techniques that I find particularly useful. You can choose the ones you like, combine them, improve them to fit your lifestyle, make them work.

1. Guided meditation

Guided meditation is a fantastic tool. It can transform your inner state in under an hour. Through relaxation, your body releases stress and tension, helping to achieve stillness of the mind.

With more practice, the new neurological paths begin to develop

It is easy to find a guided meditation on any topic. It does not matter whether it is a face-to-face group meditation with a teacher or your personal audio file that you can listen on your own.

Commitment to the practice is what matters the most.

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Photo by Matteo Di Iorio on Unsplash

Through guided meditation, we explore the inner blocks and negative thoughts that we are not always aware of. We can release the pain and dissatisfaction.

Moreover, guided meditation can actually create space for transformations. It means that through inner observation, we learn how to focus on positives instead of negatives.

Around a month of such practice and you will see that you are more calm, energetic, positive. That you make better choices, and the overall life satisfaction will shift to the next level.

2. Affirmations supported by self-hypnosis

You probably heard about affirmations. A positive phrases that we can repeat, and at some point they could become our reality. Well, it all sounds fantastic, but unfortunately, it is not that easy.

Positive affirmation targets our conscious mind. Therefore repetition wouldn’t work. To make it part of us, we have actually integrate it into our unconsciousness.

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Photo by Jen Loong on Unsplash

There are ways to do it:

  • Holotropic breathing (Should be done with an experienced teacher)
  • Grof depth psychotherapy (Should be done with a qualified practitioner)
  • Affirmations supported by active breathing (Can be done by yourself)
  • A similar effect can be seen in self-guided meditation as well. Through music, smell, candlelight, relaxation, light hypnosis can be achieved. (Can be done by yourself).

So, this option helps to accelerate results, but it is better to use help or an experienced teacher or practitioner. I will write a separate story on affirmations supported by active breathing as it is a safe technique to use without supervision. Though it is a good topic for a different story. Stay tuned.

3. NLP

NLP is amazing and annoying at the same time.

NLP’s creators claim there is a connection between neurological processes (neuro-), language (linguistic) and behavioral patterns learned through experience (programming), and that these can be changed to achieve specific goals in life. Wikipadia

Thinking about what you are actually saying and feeling all the time might be overwhelming. But, indeed if we construct phrases efficiently in a positive way and start to repeat those phrases, they are slowly but inevitably start integrating into our subconsciousness.

Eventually, neurological paths are getting created through the new words and phrases that we choose to say

So, let’s take a look very briefly into the NLP technique I find useful. Easy-peasy 1-minute method:

  1. Look for negative phrases like: “I won’t find a job ever”, “No single men around”, “No one loves me”.
  2. Change them into opposite positives: “I find a job soon”, “Plenty of single men around”, “Everyone loves me”.
  3. Try to be aware of all your thoughts. Check how they are worded.

Practice it as much as possible, and you will see how easily you can program your mind through linguistics. It is not a fast method, it might take a few weeks or even months to get into the habit, but very effective.

4. Art-therapy

Art therapy is a domain of Psychology that uses arts as a medium to create changes. It works really well if you need to resolve a situation or release stress; if you are feeling overwhelmed or anxious.

In our case, we need to go from “I am not worthy” to “I am worthy”. Let’s see what we can do.

Art therapy has a wide variety of options. I will show just a few simple techniques for you to see what’s available:

  • Writing. Please take a piece of paper, take a pencil and write. I am not worthy. Then erase it. And write, I am worthy on top. Make it pretty, use colours, draw flowers around it. Connect this feeling of worthiness with the movements of your pencil. Express it without judgement. Put your final piece on the wall. Return to this transformation in your mind, feel the change that was made. Repeat it until you feel that change is stable. That your beliefs changed.
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Photo by Trent Szmolnik on Unsplash
  • Painting. Imagine a situation that you want to change. Take a canvas or a piece of paper as large as possible, take acrylic paint of black and white colour (or red, or any colour you like). Think about the belief you want to change, and feelings associated with it: fear, sadness, or any other uncomfortable feeling and start painting random things. Then let it dry for a bit, drink some water, imagine what feelings do you want to feel in that situation. Then take white or coloured paint and start painting randomly trying to feel yourself with the new positive feelings of self-reliance, trust and joy.
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Photo by Alice Achterhof on Unsplash
  • Drama/talking. Put a mirror in front of you. Think about a situation in which you feel not worthy enough, go through the emotions that are rising. Then start talking. Talk to yourself about the situation, what you experienced, your feelings and emotions. Take your time. Then when you are finished, take a sip of water and do it again. And again. Until you feel fully relieved and free from negative thoughts. Then start talking good things to yourself. For many many times. At this point, you are substituting negative belief with positive ones. It is an easy tool, but it also needs to be done frequently. More you do it, more relieved and positive you feel.
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Photo by Vince Fleming on Unsplash

5. Yoga

Yoga is amazing. With a good teacher and a class that focuses not only on physical alignment but also on the inner state of a person. It helps to clear the mind and change beliefs through acceptance and self-discovery.

Yoga uses sound, smell, candlelight, relaxation, breathing, to also access our unconsciousness. Therefore, it is easier to make a change.

For instance, many yoga teachers practice intention setting. Through light trance that yoga creates, our subconsciousness let us access our limits and reprogram them.

My favourites are:

“I surrender”

“I inhale confidence, exhale fear”

“I am trust”

“I am worthy”

“I am love”

“I am the light of my soul”.

So, if you want to build your psychological strength yoga is a great tool.

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Photo by Kaylee Garrett on Unsplash

If your class is not setting intentions, set the one for yourself. Choose one of mine to start with or create your own. With frequent practice, you will see the change in yourself and in your surrounding.

6. Writing a journal

That is my personal favourite. I do it every day!

Journaling is a good self-reflection tool. It works really well because we can create a distance between ourselves and the situation that is happening.

It gives us more understanding and acceptance of the way how things are going in our life. It helps to remove our focus from negatives and create space for change. Moreover, It gives us a release. We feel relieved even if we simply put something on paper.

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Photo by Brad Neathery on Unsplash

But it is essential to write not only about negatives but about positives as well.

More about it in my story on Positive Psychology interventions with a very simple journaling technique — One Simple Tool to Transform Your Life in One Month.

7. Actual therapy

Yep. Counselling or Psychology. Expensive, time-consuming, hard-to-find-a-good-specialist method. But if you are lucky and do your homework, it can be life-changing.

The specialist can not only help us to reprogram our beliefs but also to work holistically on our mental health. They can apply science-based therapeutic methods that were proved to be effective on the majority of people.

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Photo by MI PHAM on Unsplash

I would say that it is better to do both to work on your own and to use specialist help. But of course, the main thing is our own desire to change.


To summarise this all — we need to work not only on our physical core but on a psychological core as well:

  • To build a strong psychological core, we have to exercise frequently.
  • Understand that our belief structure can be changed through certain activities and psychological interventions.
  • Use approach or combine several methods with proven efficiency: guided meditation, affirmations supported by self-hypnosis, NLP, art therapy, yoga, journaling, actual therapy with a psychologist or counsellor.

Thank you for reading! Hope you found it useful; if you have your favourite method that helps you go through positive transformations, and you are comfortable sharing it, please do so in the comments.

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Ellen Pokidov

Written by

Clinical Hypnotherapist & Strategic Psychotherapist. Personal Blog. My Thoughts on Clinical Aspects of Mental Health. Wow stuff -> http://bit.ly/PsyNewsletter

The Startup

Medium's largest active publication, followed by +683K people. Follow to join our community.

Ellen Pokidov

Written by

Clinical Hypnotherapist & Strategic Psychotherapist. Personal Blog. My Thoughts on Clinical Aspects of Mental Health. Wow stuff -> http://bit.ly/PsyNewsletter

The Startup

Medium's largest active publication, followed by +683K people. Follow to join our community.

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