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IMAGERY FOR SELF HELP
"Begin to think of yourself becoming the person you want to be" Jim Rohn
Imagery is used as a means to
There is a growing body of evidence to support the use of therapeutic imagery in a wide variety of physical conditions, and increasing evidence of its effectiveness in mental health (e.g. Gilbert & Irons 2004, Holmes, Arntz, Smucker 2007, Holmes, Crane, Fennell, Williams 2007, Stopa 2009). Imagery techniques are most often used as an integral part of a more comprehensive package of therapy. Also see Compassionate Imagery Starting with Imagery Imagery is considered to
be more effective when we are feeling relaxed, so when using these imagery
techniques for self help, start by:
All visualisations can be strengthened by ensuring you engage all your senses in building the picture in your mind's eye - it is more than just "seeing"! If you notice any negative links or images entering your positive imagery (or positives entering negative imagery), then abort that image and think of something else. Finish each visualisation by taking a few moments to bring yourself back into the room where you are
Use this visualisation to help you relax anytime, or before going to sleep at night. Imagine an outdoor place where you
can feel calm, peaceful and safe. It may be a place you've been to before,
somewhere you've dreamt about going to, or maybe somewhere you've seen a picture
of.
Now whilst you're in your peaceful place, you might choose to give it a name, whether one word or a phrase that you can use to bring that image back, anytime you need to. You can choose to linger there a while, just enjoying the calm and serenity. You can leave whenever you want to, just by opening your eyes and being aware of where you are now.
Consider, in detail, the trait, skill or behaviour you would like to achieve, in what situation, with whom etc. Rehearse the situation in the imagination, using the desired behaviours, skills etc. Imagine seeing yourself in that situation, as you want to be - what you look like, how you sound - what you're saying and how you say it, how you see yourself acting Anticipate the responses of other people to this new you. Rehearse them responding in different ways, sometimes negatively - and then rehearse those difficult scenarios with yourself responding in the way you would like to respond. If necessary, prepare a script of what you want to say (e.g. when planning to stand up to someone in authority). Use this imagery several times a day, for a minimum of 10 days. The more you practice, the easier it becomes, and the easier you will find the actual situation when it happens. For example, apprehension about a job interview
Think of a situation or event in the past when you have strongly felt this way. Or think of a person (real or fictional) who has the qualities you desire. Think about that time, or that person - what do you see? What do you hear? How are you/they behaving? What do you/they look like? What do you hear? What else do you notice?
You can combine this
technique with "Goal Rehearsal" and imagine yourself in a situation, with these
positive feelings. Most of the above techniques are available for download here Breaking Bad Habits Needing help in giving up
smoking, unhealthy eating habits, or other unhelpful habits? Using negative,
rather than positive, imagery can help by attaching a negative image to your
unhealthy habit, causing you to want to avoid doing it. For example, someone who
wants to stop eating chocolate might...
The more unpleasant the image, the more powerful it is likely to be. Practice this imagery several times a day. When you next feel the urge to eat chocolate (e.g.), bring up that vivid multi-sensory picture in your mind's eye, noticing all the sensations you experience.
Start with relaxing Safe Place imagery, then you can imagine walking along a path a little way and noticing a "Wise Inner Advisor" - this might be an older person, a representation of another being, perhaps a religious or spiritual figure, or some other being. Use whatever feels right for you. Make the image stronger by
focusing on the scene, what you can see, hear, smell, touch.
Doing this 2 or 3 times a day can be helpful in lifting our mood, and help us start to change our negative focus. The activity we visualise
need not be something we're planning to do in the future, the aim is simply to
reactivate more helpful thinking and imagery. As with all other imagery
exercises, it is helpful to strengthen the image by thinking about each of our
senses, noticing even small details in what we can see and hear etc. It is also
often helpful to use the other exercises described above. Most of the above techniques are available for download here
Colour can be used just by visualising the colour which is likely to influence you positively. See this webpage for details about how colours affect us. We can also visualise ourselves breathing in the desired colour associated with a positive or helpful feeling, and breathing out the colour associated with the negative feeling. DEPRESSION: Breathe in orange (positive energy), breathe out blue / black ANXIETY: Breathe in blue (calming), breathe out red ANGER:
Breathe in blue
(calming) or green
(balance), breathe out red.
Sometimes we can get
horribly distressing intrusive images that just pop into our heads, and we have
trouble getting rid of them again. The image may be based on a real memory, or
just some random terrible image. These images can trigger strong physical
sensations, and intense emotions of fear, dread, anger or sadness. We can learn to manipulate
or change the image so that we reduce the distressing feelings: Imagine a plate or sheet of strong clear plastic and put it between your face and the image. Push that image away from your face, until it gets smaller and is further away. Change the imagery by
coming up with a more positive or acceptable outcome - see it through to a
successful completion (see examples such as goal rehearsal, confident &
competent, or positive imagery for depression) Transforming a bad feeling Sometimes we can just get a bad emotional feeling in our body. We can turn this feeling around by using our imagination. Ask yourself (example in
italics):
And now:
Most of the above techniques are available for download here
Working with Imagery - for clinicians (PDF) Self Help Visualisation & Relaxation MP3 downloads Books In The Mind's EyeCreative Visualization For Dummies
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