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Imagery. Using all of your senses to facilitate relaxation!!. Advantages of Imagery. Coping with difficult situations Dealing more effectively with other people Overcoming habits that endanger health and well-being Replacing “negative” thoughts & feelings with more “positive” ones.

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Imagery

Imagery

Using all of your senses to facilitate relaxation!!


Advantages of imagery
Advantages of Imagery

  • Coping with difficult situations

  • Dealing more effectively with other people

  • Overcoming habits that endanger health and well-being

  • Replacing “negative” thoughts & feelings with more “positive” ones

HSS 4543 - Stress Management


Advantages of imagery1
Advantages of Imagery

  • Handling criticism and rejection more effectively

  • Promoting the healing process

  • Creating an opportunity for mental rehearsal

HSS 4543 - Stress Management


Basic imagery practice
Basic Imagery Practice...

  • Home Recall: image “living room” of house in which you lived (1990)

    • windows, doors, etc.

    • furniture

    • floor / ceiling

    • lighting

    • people, pets, etc.

    • other sensations

HSS 4543 - Stress Management


Other warmups
Other warmups:

  • Imagine a day in your life (2010)

    • desires and expectations

    • physical changes; relationships; work status; geographic setting; home; finances

  • Recall something that makes you angry

    • thoughts and feelings

    • people involved; physical setting; dialogue; “manifestations” of anger

HSS 4543 - Stress Management


Other warmups1
Other warmups:

  • Recall something that really makes you feel relaxed

    • thoughts and feelings

    • people involved; physical setting; dialogue; “manifestations” of relaxation

HSS 4543 - Stress Management


Visual imagery assessment
Visual Imagery Assessment

Scoring: 4 = very clear; 3 = moderately clear 2 = unclear; 1 = indiscernible

1. Object in room: focus and examine; close eyes and visualize

2. Object from past: close eyes and visualize

3. Object in the future

4. Unpleasant object

5. Pleasant object

6. Familiar person

7. Familiar person from past

8. Person to be met in the future

HSS 4543 - Stress Management


Visual imagery assessment1
Visual Imagery Assessment

Scoring: 4 = very clear; 3 = moderately clear 2 = unclear; 1 = indiscernible

9. Person you dislike, present or past

10. Person you especially like, present or past

11. Your own appearance

12. Your appearance 10 years ago

13. Your appearance 10 years from now

14. An aspect of your appearance you particularly dislike

15. An aspect of your appearance you particularly like

HSS 4543 - Stress Management


Visual imagery assessment2
Visual Imagery Assessment

  • 0 -15… your current imagery capacity is poor

  • 16 - 30… practicing diligently with visual imagery should make a significant difference in bringing you to moderate imagery capacity

  • 31 - 45… you have moderately good imagery capacity which should improve with practice

  • 46 - 60… your general imagery capacities are excellent. You should be able to derive maximum benefits from imagery exercises

HSS 4543 - Stress Management


Assessment subscales

Present (1+6+11)

Past (2+7+12)

Future (3+8+13)

Unpleasant (4+9+14)

Pleasant (5+10+15)

Objects (1 - 5)

People (6 - 10)

Self (11 - 15)

Assessment Subscales

What insight did you gain about

yourself from this assessment?

HSS 4543 - Stress Management


Developing pleasant images
Developing pleasant images...

  • “Search” for memory / fantasy

  • Project yourself into that image

  • Describe image:

    • memory or fantasy?

    • “internal” or “external” projection?

    • one image or more than one?

    • vivid or unclear?

    • fade in and out?

  • Repeat with second image

  • Compare the two images

HSS 4543 - Stress Management


Develop a repertoire of images 6
Develop a repertoire of images (6)

  • Past (2): draw from particularly happy / positive times

  • Present (2): identify positive / pleasant aspects of your current life experiences

  • Future (2): match images to your own positive expectations

“If you can’t imagine (see) yourself doing something,

you will have difficulty doing that something” --

Arnold Lazarus

HSS 4543 - Stress Management


Other images to try
Other images to try...

  • Geyser letting off steam

  • (Lying on back) exhaling into helium balloon

  • Warm, chocolate fudge oozing over head

  • Water running out of fingertips

  • Black velvet curtain in front of eyes

  • Ball of mercury in rolling head

  • Leaf floating down a stream

  • And for headaches: grape  plum  orange  grapefruit  cantaloupe  watermelon

HSS 4543 - Stress Management


Remember it s o k to daydream
Remember: it’s O.K. to daydream!!!

  • Select a visual theme

  • Allow your mind to enrich the images

  • Use all the body’s senses

HSS 4543 - Stress Management


Guided Imagery Exercise:

A Trip to the Beach


And for anywhere use
And for “anywhere” use...

The Five Finger Exercise

Using your thumb as a pointer:

  • index finger: image a time when you were physically exhausted, yet exhilarated

  • middle finger: image the most loving moment you can remember

  • ring finger: image the nicest comment ever made in reference to you

  • little finger: image the most beautiful spot... past, present or future

HSS 4543 - Stress Management


What does your perfect day look like
What does your “perfect day” look like?

HSS 4543 - Stress Management


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