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Imagery
Mental Stress Management
Sometimes we are not able to change our
environment to manage stress – this may be the case where
we do not have the power to change a situation, or where we
are about to give an important performance. Imagery is a useful
skill for relaxing in these situations.
Imagery is a potent method of stress reduction,
especially when combined with physical
relaxation methods such as deep breathing.
You will be aware of how particular environments can be very
relaxing, while others can be intensely stressful. The principle
behind the use of imagery in stress reduction is that you can
use your imagination to recreate and enjoy a situation that
is very relaxing. The more intensely you imagine the situation,
the more relaxing the experience will be.
This sounds unlikely. In fact, the effectiveness
of imagery can be shown very effectively if you have access
to biofeedback equipment. By imagining a pleasant and relaxing
scene (which reduces stress) you can objectively see the measured
stress in your body reduce. By imagining an unpleasant and stressful
situation, you can see the stress in your body increase. This
very real effect can be quite alarming when you see it happen
the first time!
How to Use the Tool:
Two situations where imagery can be very
effective are when you're trying to relax and when you're preparing
or rehearsing for a performance.
Imagery in Relaxation
One common use
of imagery in relaxation is to imagine a scene, place or event
that you remember as safe, peaceful, restful, beautiful and
happy. You can bring all your senses into the image with, for
example, sounds of running water and birds, the smell of cut
grass, the taste of cool white wine, the warmth of the sun,
etc. Use the imagined place as a retreat from stress and pressure.
Scenes can involve complex images such as lying on a beach in
a deserted cove. You may “see” cliffs, sea and sand
around you, “hear” the waves crashing against rocks,
“smell” the salt in the air, and “feel”
the warmth of the sun and a gentle breeze on your body. Other
images might include looking at a mountain view, swimming in
a tropical pool, or whatever you want. You will be able to come
up with the most effective images for yourself.
Other uses of imagery in relaxation involve creating mental
pictures of stress flowing out of your body, or of stress, distractions
and everyday concerns being folded away and locked into a padlocked
chest.
Imagery in Preparation and Rehearsal
You can also use imagery in rehearsal before
a big event, allowing you to run through the event in your mind.
Aside from allowing you to rehearse mentally,
imagery also allows you to practice in advance for anything
unusual that might occur, so that you are prepared and already
practiced in handling it. This is a technique used very commonly
by top sports people, who learn good performance habits by repeatedly
rehearsing performances in their imagination. When the unusual
eventualities they have rehearsed using imagery occur, they
have good, pre-prepared, habitual responses to them.
Imagery also allows you to pre-experience
achievement of your goals, helping to give you the self-confidence
you need to do something well. This is another technique used
by successful athletes.
Summary:
With imagery, you substitute actual experience
with scenes from your imagination. Your body reacts to these
imagined scenes almost as if they were real, calming you down
and letting adrenaline disperse.
To relax with imagery, imagine a warm, comfortable, safe and
pleasant place, and enjoy it in your imagination.
Imagery can be shown to work by using biofeedback devices that
measure body stress. By imagining pleasant and unpleasant scenes,
you can actually see or hear the changing levels of stress in
your body diminish.
This is an excerpt from "Managing Stress
for Career Success", the Mind Tools Stress
Management Masterclass. Imagery is just one of the important
mental relaxation techniques that you learn with this course.
Not only does the course show you how to use these techniques,
it also explains the sound practical psychology that lies behind
them.
Click here
to find out more about
The Stress Management Masterclass, and here to visit the
Stress.MindTools.Com
site, which has many more
articles on stress.
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The next article teaches some useful physical
techniques that can help you relax. To read this, click 'Next
article' below. Other relevant destinations are shown in the
"Where to go from here" list underneath.
Warning:
Stress can cause severe health problems and, in extreme cases,
can cause death. While these stress management techniques have
been shown to have a positive effect on reducing stress, they
are for guidance only, and readers should take the advice of
suitably qualified health professionals if they have any concerns
over stress-related illnesses or if stress is causing significant
or persistent unhappiness. Health professionals should also
be consulted before any major change in diet or levels of exercise.
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Extension Resources (Not included in the
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* Shows articles available
in full only to Career
Excellence Club Premium members.
Beating
Self-Sabotage - Recognizing and overcoming it*
The
Breaking Point - by Bruna Martinuzzi
Ready
for a Real Vacation? - Preparing to make the most of your
precious time*
Thinking
On Your Feet - Staying cool and confident under pressure
Getting a Good Night's Sleep - Starting each day fresh,
and full of energy*
Rest,
Relaxation & Sleep*
Toffler's Stability Zones - Finding peace amid chaos*
How
to Relax After a Hard Day - Leaving work at work*
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