TM4T Stress Armoury 21 - Using guided imagery

There are several differences between teaching 8D and playing tournament golf. Both, however, are stressful, and we can borrow useful techniques from elite sportsman. They don't mind. You may have noticed that before important moments, sometimes before a match even starts, highly trained professionals are prone to close their eyes briefly. Of course, there may be several reasons for this, but the most likely reason is that they are using positive imagery to reduce stress and increase their chances of success.

You may have done this yourself. Getting panicky while you're sitting waiting for an interview, you shut your eyes and remember your last seaside holiday, sitting on the beach, listening to the ocean. Most of us, though reserve these techniques for times of high stress and high drama. The technique, however, is really worth using more widely.

Guided Imagery

Guided imagery is a technique which comes in many forms; we are discussing a stress management technique here, for individual use, but similar techniques are used in psychiatric practice, where a facilitator helps guide the imager.

The idea is to use imagination to visualise a place, person or time that makes

you feel relaxed, peaceful and happy. We use words like 'image' and 'visualise' but in fact it is important to use all five senses: we imagine not just the scene, but the sound, the smell, the tactile sensation and the taste, if any. You don't just see the beach, but you smell the sea and hear the waves – it is this multi-sensual richness which makes the technique effective.

In stress management, the technique can be used to directly visualise abstract constructs: for example, seeing 'stress' as a dark grey viscous sludge being drained out of our body, with blobs of problems and anxieties floating in it. It can also be used with real people and objects: you could envisage all your annoying students boarding a long-distance coach carrying their coursework and driving off into the sunset as you settle down to sleep.

Visualization

Visualization is a similar technique, but one focused on a specific result or outcome. Sportsmen use these techniques before taking putts or penalty kicks. This is useful of course, but is not as directly useful for general stress reduction as guided imagery.

Do-it-Yourself Guided Imagery

Reducing stress with guided imagery, step-by-step:

Step 1: Choose your site

Find the quietest place you can; ideally not your regular place of work. Somewhere that you can sit comfortably and won't get interrupted. Park benches, stock-rooms, even lavatories work. Sit down, close your eyes, breathe slowly and deeply. Do not continue until your breathing and heartbeat are regular and you feel physically, if not mentally, relaxed.

Step 2: Choose your setting

You have to choose a place to go to mentally, where you will be completely relaxed. This may be an imaginary place, a place that you have seen in a movie or read about in a favourite book, it may be a favourite holiday location, or somewhere from your childhood memories.

It must be somewhere personal, somewhere that you have an emotional connection to. Many people choose a place with a connection to nature, water, or family.

Engage all of your senses. Do this consciously: if you are in a childhood holiday chalet, remember the sound of playing outside, the smell of cooking, the warmth of the air; also remember how you felt: relaxed, happy and full of potential. The more detailed and comprehensive your imagery, the more effective the stress management will be.

Some people have compared imagination to a muscle; it takes training and gets stronger with practice. If your imagery seems strained at first, don't give up; it will get easier with repetition, and you will be able to immerse yourself in a relaxed state relatively quickly.

Step 3: Stay relaxed

Obviously, your setting should be pleasant, so it should not be onerous to stay in this place. Stay in your setting, completely relaxed, for as long as your busy life allows, or as long as you feel comfortable. Especially if you're using the lavatory.

Continue breathing slowly and deeply, and don't let troubled thoughts interrupt. If they do, just immerse yourself again in your setting, one sense at a time.

When you're ready to finish, sit quietly for a moment, and let your mind turn back to your real-life situation. You should still feel relaxed and in control, and ready to do your very best.