Friday, September 7, 2012

To start managing stress using imagery, take the following steps.


Using Imagery to Reduce Stress
Imagery is similar to Visualization, in that you're using your imagination for a specific purpose, however, visualization is more focused on a definite outcome. People use visualization techniques to imagine completing goals or working through a situation with an exact outcome in mind. Both are useful, but guided imagery is more relevant for managing stress.

To start managing stress using imagery, take the following steps.

Step 1: Find a Quiet Place
If possible, find a quiet place to sit down. This could be a park bench, an empty room, or even your office. Close your eyes, and breathe slowly and deeply to calm down.
Step 2: Choose Your Setting
Once you feel relaxed, picture yourself in the most peaceful environment that you can imagine. This can be an imaginary place, or a memory of a place or time that has a special meaning to you.
The scene that you imagine is highly personal and should ideally be one that you feel emotionally drawn to. However, if you're having trouble thinking of an image, consider using the following:

  • Relaxing on a sunny tropical beach, listening to the waves, and digging your toes into the sand.

  • Curling up in an armchair in a remote cabin, surrounded by mountains and snow, and relaxing in front of a fire with a cup of hot cocoa.

  • Going on a picnic with your family in your favorite secret spot.

  • Sitting by a waterfall deep in the forest, feeling the gentle moisture against your face, and listening to the birds.
It's important to remember that imagery's effectiveness relies on using all your senses.
For instance, don't just imagine yourself in the remote mountain cabin. In your imagination, look around you. Pay attention to the rustic feel of the room. Feel the fire's warmth against your skin, and inhale the musky, earthy scent of the wood's smoke. Touch the cozy blanket, taste the sweet hot chocolate, and look out of the window at the deer finding food in the snow outside. Experience the feeling of having nothing else to do but eat, read, and go snowshoeing.

Your goal is to immerse yourself fully in the scene: this includes what you can see, taste, touch, and smell, as well as how you feel. The more details that you can include in your imagery, the more effective this technique will be.

Tip:
Keep in mind that when you first begin to use imagery, it might feel strange, and you may have difficulty immersing yourself fully in your imagined scene. With practice, this will get easier; your imagination will get stronger, and you'll be able to enter a relaxed state more quickly.

Step 3: Relax
Stay in your relaxed scene for as long as you feel comfortable, or as long as your schedule allows. Continue breathing deeply, and try not to let any outside thoughts intrude.

When you're ready to leave, sit quietly, and let your mind turn back to the situation at hand. You'll now feel much more relaxed, in control, and ready to tackle your challenges.
Key Points
Guided imagery is a useful technique for managing stress and coping with difficult situations. In this technique, you imagine a scene, time, or place that is peaceful and that has an emotional connection with you.
Step 1: Find a quiet place.
Step 2: Choose your setting. Imagine yourself there, use all of your senses to immerse yourself in the  experience, and include as many details as possible.
Step 3: Relax, for as long as your schedule allows you to.
Keep in mind that imagery is most effective when you use all your senses. The more details that you can include in your imagined scene, the easier it will be to relax.

No comments:

Post a Comment