Table of contents:
- Refocusing the situation (using imagination)
- Substitution (by negative image)
- Substitution (by positive images)
- Review (using pictures)
By Ana M. Bastida de Miguel. March 15, 2018
It is about modifying thoughts using imagination. “We can use our imagination to visualize self-control and see ourselves solving the situation, thereby avoiding losing control.
As if we were the protagonists of our own movie "The hero who has the capacity to solve" It is very useful as a method to change beliefs and thoughts related to an anxious situation and a belief of disability, since it allows us to practice with our imagination what we would like to see happen in reality. Eg. visualize the happiest day of our life, clearly remembering the events, what we thought, how we felt, what we did, how others acted… and visualize it in the clearest, most positive and detailed way possible.
It is about selecting several examples to be able to use them at times when psychological discomfort invades us. All this associated with relaxation to establish positive conditioning.
You may also be interested in: Cognitive-behavioral therapy techniques for anxiety Index- Refocusing the situation (using imagination)
- Substitution (by negative image)
- Substitution (by positive images)
- Review (using pictures)
Refocusing the situation (using imagination)
It serves as a complement to the Thought Stop Technique. When we start to have negative thoughts related to the anxious situation such as eg. "Why me" "And if I can't solve it"… and tell yourself "María Alto!" You can imagine a STOP sign (like the ones one would find on the street), a red traffic light or any image that represents the action of "Stop!" "Enough!" "For!" so that it emphasizes stopping.
Then we can choose to use one of the distraction techniques (such as focusing attention on the environment) until the anxious moment passes or replace it with one of the selected images. Generally, the anxious moment when we act to control it usually lasts very little.
The effect is the same as that of a large wave, it has its starting point, its maximum threshold and from there the descent begins until it ends up disappearing, it never exceeds a certain threshold.
Substitution (by negative image)
It is about using a negative image about the possible negative consequences that can occur due to letting ourselves get entangled in the anxious situation (the more negative the better). possible about the consequences that may arise from it. Eg. "Imagine ourselves with great stomach pain" "Imagine with compressed blood vessels without allowing blood flow" "Imagine our face contracted due to the emotional charge caused by these types of thoughts"…
In short, look for an image that is as unpleasant as possible and that can give rise to an unpleasant consequence for having allowed ourselves to get entangled in the anxious or anticipatory situation of problems. This will automatically make us react and put the necessary mechanisms in place to prevent the situation from getting out of hand and we will finish, to continue with it, just as we are imagining it. For example, this can be very useful in the case of addictions.
Substitution (by positive images)
It is about replacing negative thoughts regarding the anxious situation with positive images (the more positive the better). For example, when we anticipate disasters and negative occurrences without a solid basis to justify them, we can replace this thought with a “flash card” that describes a positive and incompatible situation with the negative occurrence and where we see ourselves solving, acting and dealing with it as relaxed as possible (for example, when facing a problem, thinking about what and how to solve it, little by little without stress, without negative anticipations, simply trying, looking for solutions and alternatives but calmly and calmly…).
All this with the aim of reducing negative emotions and consequently preparing ourselves to resolve, improve our emotional state and consequently act in a much more adaptive and appropriate way.
Review (using pictures)
In this, the images are used as a means of “practice” or review of certain acquired skills (for example, control or problem-solving skills) or of desensitization to situations or environments that can be triggers of the anxiogenic element (for example, a party with people where we feel comfortable, an anxious situation that we have been able to control, remembering it and analyzing how we achieved it, what we did, what resources we put into operation and they worked for us…).
Let's look for powerful images and write them so that we don't forget them, from time to time let's review them and if we can add more to the list, to remember them as often as possible. May this list be ever longer. Let's imagine ourselves in these situations and let's review this image, or similar images, a thousand times if necessary, the more times the better because with this we will increase our security, satisfaction and self-esteem.
The most important thing is that there will automatically be a change in the expression of our face, which will undoubtedly be associated with a better emotional state.
This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to Imagination techniques, we recommend that you enter our Cognitive Psychology category.