Powerful techniques to optimize your emotions, beliefs, and behaviors

The Belief Repeater Method

The Belief Repeater Method (or BRM) is based on the observation that if you repeat distorted and self-defeating beliefs over and over while experiencing neutral emotional states, the belief loses its emotional support and believability. This latest version has us write out the belief, which speeds the belief's desensitization.

Warning: Folks with a history of mental illness, PTSD, or panic are urged not to use these techniques without a therapist. If you decide to do these processes you will agree to absolve the webmaster, the webhost,, and Steve Mensing of any responsibility for the application or misapplication of these processes. There is always in any process the possibility that someone could experience some discomfort.

Steps of the Belief Repeater

1. Choose a belief you prefer not to believe and write it down: Choose a belief you find self-defeating or distorted and you prefer not to believe anymore.
My belief is _______________________________________.
2. Experience a neutral state (calm, detached, unconcerned): Experience a neutral state or briefly consider something you do like eating oatmeal, reading the weather page of a newspaper, or reading Emoclear behavioral change instructions. Get into that calm, neutral state (Do a relaxation exercise like the Embalmer) and go to step 3.

3. Repeat the belief in writing, you prefer to desensitize, over and over while in a neutral state: Repeat the belief over and over in writing while in a neutral or calm state. If you feel yourself becoming aroused by the belief, then take a break. Go back and start again when your state returns to calm and neutral. Keep repeating the belief in writing until it has no emotional meaning or it becomes boring. (If you wish you can also sub-vocalize the belief while you write out the belief)


Tips on the Belief Repeater Method

Tips on the Belief Repeater Method (BRM):

Always hydrate yourself prior to using the BRM.

Utilize the Self-Defeating Beliefs Test to check your beliefs and the
The Distorted Thinking Check List  to notice problematic thinking.

Test any beliefs you believe are self-defeating with this test:

Will this belief fit with my deepest values and yearnings?
Will this belief interfere with my personal relationships and family life?
Will this belief provide the emotions I prefer?
Will this belief support my short-term & long-term goals, my enlightened self-interest?
Will this belief give me something I don't want?
Will I be required to balance elements in my life owing to having this belief?
Does it improve my life or my ability to perform?
Does it keep me out of significant conflict with others? (Unless the conflict is something I prefer).
Does it affect either my physical or mental health?
Could another belief work better for me?
Will this belief affect my behavior adversely?
Is the belief right for the context where it's employed?
Are there future consequences for holding this belief?
What might make it difficult to believe this in some instances?

Practice some kind a relaxation or calming maneuver prior to the Belief Repeater Method (BRM). This will be your neutral state to pair with the statements.

After you grow more experienced with the BRM you may add  the following future-orientation-in-time questions to further desensitize the belief. You can add these after step (3). Ask this question:

After my belief is meaningless and unbelievable, what will I see? What will I hear? What will I feel? What will I notice first when my belief becomes meaningless and unbelievable? What might I be doing differently?

Practice each segment of the BRM until you can flawlessly do the process from start to finish.

You may want to go through the
Heartbeat Questions to additionally weaken any strong beliefs. Generally repeating beliefs aloud and in writing desensitizes them.

Utilize the VOC Scale to check the believability of your self-defeating or distorted belief:

Measure your progress with the Resistance/Acceptance scale, which is basically a rating scale of resistance to acceptance, ranging from overwhelming hate/can't stand your feelings to loving and fully appreciating them.  You can access the scale by clicking here.

You can also make written jokes out of the belief to help add to the belief's incredibility. Sub-vocalize the jokes as you write them out.

Use our
Tips for Finding Distorted Beliefs and see if your belief is a thought distortion. You can test the belief's believability with the questions for that specific thought distortion.

Have fun, Steve