What is Guided Imagery?
“A mind-body technique involving the deliberate prompting of mental images to induce a relaxed, focused state with the goal of achieving such varied purposes as managing stress or pain prompting healing, or enhancing performance.”
Reference: American Psychological Association. Retrieved from https://dictionary.apa.org/guided-imagery
Benefits of Guided Imagery?
- Reduces stress and anxiety
- Eases various symptoms related to stress
- Promotes Relaxation
- Improves Sleep
- Positive Effect On:
• Heart rate and blood pressure
• Breathing
• Brain waves
• Hormone balance
Retrieved: https://www.allinahealth.org/healthysetgo/thrive/the-health-benefits-of-guided-imagery • https://www.healthline.com/health/guided-imagery#benefits
Breathing/Grounding/Self-Care Exercises
- 4-7-8 breath, boxed breath
- 5 (see), 4 (touch), 3 (hear), 2 (smell), 1 (taste)
- B.A.C.E.S. - good self-care - well rounded - monitor each day, helps build resilience and fills your bucket (general wellbeing) which helps us cope with stress.
• Body:
– Exercise (move your body - regularly and stretch as you need to)
– Sleep (regularly and enough)
– Healthy eating - well balanced, moderation (don’t deprive, often backfires), less processed
– Breathing (mindfully)
– Hydration
– Take care of illnesses (go to doctor, etc.)
• Achievement: Do something you feel good about having gotten done (may not be an entire project if it’s a big one, break it down into pieces)
• Connection: With others, relationships important to our overall well being
• Enjoyment: Doing things you like such as listening to music, sitting outside, creating, watching funny YouTube videos
• Setting boundaries: Saying no (or yes depending on situation), Limits we set to protect ourselves, help build healthy relationships
Breathing Exercises
• 4-7-8 Breathing technique:
https://www.youtube.com/watch?v=p8fjYPC-k2k
• Guided imagery link:
https://youtu.be/ceh94IpbD9A
Summer Tips
• https://ginadellapenna.com/5-summer-tips-for-college-student-mental-health/