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Imagery

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

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  1. Imagery Using all of your senses to facilitate relaxation!!

  2. 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

  3. Advantages of Imagery • Handling criticism and rejection more effectively • Promoting the healing process • Creating an opportunity for mental rehearsal HSS 4543 - Stress Management

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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

  15. Guided Imagery Exercise: A Trip to the Beach

  16. 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

  17. What does your “perfect day” look like? HSS 4543 - Stress Management

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