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Warning: As with all imagery based methods,
you should be conscious of the possibility that you may experience imagery
relating to unexpected matters – maybe to undesirable past memories.
Should this be a concern, don’t use imagery-based methods, or
use them with appropriate level of support.
The following set of techniques has been devised to
help exercise more control over you imagery, both in the positive sense
of doing more with it, and in the negative sense of knowing how to stop
it or defuse it.
Developing Your Skill in Changing Your Imagery,
approach this by making the change in stages:
- Example 1: presume that you can’t imagine
yourself floating up to the ceiling. Begin by imagining a floating
balloon, then a floating cup, a briefcase, a chair, and eventually
yourself.
- Example 2: presume you have a problem changing
a blue hat into a red one. Begin by adding one red button to the
hat, then two, etc., until the hat is red.
Tackling a Frightening Image in Stages
- Devise a progressive series of images: write
down a description of the image, and develop a progressive sequence
from images that are easy to imagine, through to the trickier ones
and finally the most upsetting image itself. It may help to have
a partner to talk you through steps 2 – 4.
- Relax/imagine cycle: Relax. Imagine the simplest
image on your list. If you feel anxious, put the image out of your
thoughts and relax once more. Now try again.
- Repeat as required at a given level: repeat
the cycle of imagine-then-relax until you are able to view the first
image easily. You could try an indirect method – e.g. imagine
watching a film about the image, or a film about someone making
a film about it.
- Progress in stages: Once you feel comfortable
with the ‘easy’ image, go onto the next, repeating the
process until you can view this image without anxiety. Continue
through the sequence of images. Taking several sessions if necessary.
Never force the pace.
Ways of Stopping Compulsive Trains of Unwanted Images
- Switch attention: open your eyes, switch your
attention to thinking about something very mundane like what you
had for lunch, and discontinue the fantasy.
- Stop! Method: Try putting the images into words,
then snapping your fingers and ordering them to ‘Stop!’
or getting someone to shout ‘Stop!’ for you, or even
just saying it to yourself, though that is not so effective. Take
a deep breath then let it out slowly, relaxing your face, neck,
shoulders and arms as you do so. Take a second deep breath let it
out slowly, relaxing your front and back and legs right down to
the ground as you do so. Then take two normal breaths, shorter and
shallower.
- Flooding method: Attempt creation of more images
of a similar kind – flooding yourself with them, to reduce
the demand. E.g., move closer and further from the imagery, examining
it in detail and from every angle, until the mind is exhausted.
If going close feels uncomfortable, imagine a telescope, so that
you can see the detail from a safe distance.
- Reversal method: To eliminate a passive worry,
imagine its pleasurable opposite. If you are distressed about a
deadline, fantasise about the enjoyable experience of meeting it!
Ways of Dissipating Fearful Images
- Close examination: If you feel up to it, look
at the image closely and describe it in detail.
- Dialogue: If there is one figure, which is threatening,
real or unreal, engage the figure in dialogue and ask what it wants.
Talk to it.
- Empathising: Imagine you are the threatening
object. How does the figure feel? If it is some sort of creature,
look in its eyes. Find out what it likes to eat. Feed it.
- Light: It you and the figure are surrounded
by dark, visualise yourself taking the threatening creature into
the sunlight. See if it alters in any way. Imagine the figure or
the whole scene bathed in white light.
- Helper: If you would like a companion, bring
someone into your fantasy to help you or to be with you, or find
a competent guide in your imagination whom you trust and who can
go with you
- Talisman/wand: Remember that in fantasy anything
is possible. Give yourself of a magic wand or magic power. Call
on religious or supernatural power or help (e.g. God).
- Transform but do not destroy: Because the imagery
is all part of you, it can often be transformed successfully, but
‘killing’ it doesn’t usually work and the ‘killed’
feelings are likely to return in another form.
[Source: www.mycoted.com ] |