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Research efforts directed at alleviating post-traumatic stress, depression, anxiety and other psychological ills found in life are improving the lives of countless people, and advances in cognitive, behavioral and medication therapies are growing at a steady rate.
But a consequence of the increased focus on traditional psychiatric treatments is that nontraditional and often self-administered techniques are neglected.
One example is guided imagery — the use of scripts, tapes or your own thoughts to guide your imagination to a relaxed and calm state.
It’s a simple yet effective way to manage a variety of negative emotions, practiced by professional athletes, cancer patients and elite soldiers.
During guided imagery, a person conjures up visual paths and outcomes related to why the imagery is being done.
For example, before a big tournament, a professional golfer imagines himself making the perfect swing off the tee, visualizes the ball arcing through the air toward the pin, and watches it roll into the hole.
He’ll play this perfect shot over and over again in his mind while paying attention to the intricate details of his swing and how his hands feel when the ball meets the sweet spot of his club.
He also can visualize and prepare for potential obstacles such as an unexpected gust of wind.
One advantage of guided imagery is that you can create a scenario or script to fit specific situations.
If you’re anxious about an upcoming job promotion, you can visualize yourself answering questions confidently, dodging potential “traps,” and managing nuisances like your mind going blank when you know the answer.
Or, if you are afraid of having a panic attack on your next trip to the store, you can conjure up potential panic triggers (a stalled car on the side of the road) and guide yourself to success by playing out scenarios related to managing your anxiety.
Here’s an example of a script for a woman with anxiety about going out in public:
“Before leaving the house, picture yourself sitting in your car in the parking lot outside the gymnasium. Your heart is beating fast and your stomach is in knots. You say to yourself, ‘I’m going to freak out if I go inside.’ Now slow your breathing. Feel your heart rate drop and the discomfort in your abdomen subside. Picture where you will sit when you enter. Imagine you are seated and your heart starts to race and you feel the urge to run out the door. Continue to breathe deeply and push the unhelpful thoughts out of your head. The anxiety grows and you are starting to feel overwhelmed. Step outside for a few minutes, but don’t go to the car. Breathe, relax, and force out any unhelpful thoughts. Return to your seat and continue to breathe.”
*This article is based on Dr. Moore's book "Taking Control of Anxiety: Small Steps for Getting the Best of Worry, Stress, and Fear."
