Guided Imagery is a relaxation technique used to reduce distress and improve tolerance to stressful situations. This is done especially when the situation is too complex to be changed.

Guided Imagery involves the usage of all 5 senses to create a mental image of a safe and relaxing place, while in a therapeutic setting. Guided Imagery is often used alongside Cognitive Behavioural Therapy (CBT) so that individuals are able to visualise their irrational thoughts and beliefs, and learn to change their negative thoughts. In addition, Guided Imagery can also reduce the unhelpful mental images that may manifest together with their negative beliefs. Ultimately, individuals are able to replace their old, unhealthy, coping mechanisms with new and adaptive images to reduce anxiety and stress.

Benefits of Guided Imagery

Reduce stress and anxiety
Promotes relaxation
Increases the mind body connection
Creates a positive mindset

Issues Treated with Guided Imagery

Guided imagery is a fairly common practice that can help treat many psychological issues. Some of those include:

Stress
Anxiety
Depression
Substance Abuse
Grief
Post-Traumatic Stress Disorder (PTSD)
Eating Disorders

Steps in Guided Imagery

Sit or lie down in a comfortable place, take a few deep breaths and relax.
Begin to picture a setting that is calm and peaceful. This setting could be anything: the beach, a meadow or even your own home. For instance: Imagine you are sitting at a windy beach with soft white sand and calm waves.
While imagining the scene, make sure to add as much detail as you can to help simulate that environment: Are you hearing the waves of the ocean? Are you feeling a breeze across your skin?
When you have finished building up your scene, take a few moments to fully be in the moment.
Try to think of a word or a sound that can help you bring you back to this mental escape in the future when you need it.
When you are ready, slowly take yourself out of the scene and back into the present. Make sure to take note of how you feel right now.

Techniques Involved in Guided Imagery

✽ Positive imagery

Using pleasant images to introduce relaxation and reduce anxiousness.

✽ Negative/aversive imagery

Using unpleasant images to reduce unhealthy behaviours, for instance, imagining the consequences of a destructive behaviour like excessive smoking.

✽ Step-up technique

Learning to cope with and determine the source of one’s anxiety by imagining potential sources of anxiousness.

✽ Associated imagery

Using physical images associated with strong emotions to help facilitate visualisation of specific people or events that might be the root cause of anxiety, distress, or fear. Facilitating this visualisation helps individuals describe their emotions more vividly to gain insights and aid recovery.

Everyone Deserves To Blossom

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Gentle Start-Up in Couples Communication

What is a Gentle Start-up?

Effective communication is the foundation of any healthy relationship, and this holds for couples as well. A gentle start-up in communication refers to initiating a conversation with care, empathy, and respect. It’s about setting a positive tone for the discussion, which is essential in ensuring both partners feel heard and understood.

In Asian households, where communication can sometimes be perceived as harsh or direct, the concept of a “gentle start-up” may seem jarring, and unfamiliar. Traditional Asian households often prioritize directness and sometimes even bluntness in communication, leading to misunderstandings and conflicts within couples.

In fact, gentle start-up is actually aligned when the values of Asian households. Many Asian households emphasize respect towards loved ones. In such contexts, starting a conversation gently can be seen as a sign of respect, even if the content of the conversation is a complaint.

Maintaining harmony is a fundamental value within Asian households as well. A gentle start-up not only reflects respect but also serves to preserve the equilibrium within the relationship. Initiating a conversation gently reinforces the importance of the relationship. This approach communicates that the relationship is more significant than any temporary disagreement or frustration.

In Asian households, collectivism and interdependence are deeply rooted cultural values. These values emphasize the interconnectedness of the couple and the idea that their actions and words can impact the entire relationship.

The gentle start-up approach aligns with these values and aims to minimize the emotional impact of difficult moments within the family. By choosing a more respectful and considerate tone, family members can navigate challenging conversations with minimal emotional harm, ultimately promoting healthier and more harmonious family dynamics.

Benefits of Gentle Start-Ups:

Enhanced Understanding:
- Initiating a conversation gently allows both partners to approach the topic with an open mind, fostering better understanding and empathy.
Reduced Defensiveness:
- A harsh start to a conversation can trigger defensiveness, making it challenging to resolve issues. A gentle start-up can minimize this defensiveness, leading to more productive discussions.
Conflict Resolution:
- By using a gentle approach, couples can create a safe space for addressing concerns and resolving conflicts constructively.

In Asian households, the importance of gentle start-ups in couples’ communication becomes evident when considering the cultural dynamics at play. While directness and bluntness have their place, employing a gentle approach can foster understanding, reduce defensiveness, and facilitate healthy conflict resolution. It’s a harmonious blend of traditional values and effective communication techniques that can lead to stronger, more resilient relationships in the context of diverse Asian households.

Guided Imagery

Benefits of Guided Imagery

Steps in Guided Imagery