Nama : Jaziratul islamiah

Kelas : 2A (D3 Kepma)

Nim : P17210181017

task 1

(Artikel) https://www.mindtools.com/pages/article/newTCS_04.htm

Guided Imagery
Mental Stress Management
Imagine that you are soon going to give a presentation to your organization's
executive team, and you just can't seem to focus.

You're nervous and stressed, and when you try to rehearse your opening lines, your
mind goes completely blank. The more you try to practice your material, the more
stressed you feel!

So, you take a break, you close your eyes, and you remember the last vacation that
you took in the mountains. You think of the gentle stream where you stopped to rest.
You can hear the birdsong, smell the clean air, and feel the sun's warmth on your
skin. You slowly begin to relax as you imagine this peaceful scene, and your heart
rate and breathing slow down. When you open your eyes a few minutes later, you
feel relaxed and in control, and you have no trouble remembering your opening lines.

Have you ever used your imagination to escape, or cope with a stressful situation? If
so, you were using "guided imagery" to relax. In this article, we'll look at how to use
imagery to manage stress, and we'll discuss how you can use this technique to cope
with difficult situations.

What Is Guided Imagery?

Guided imagery is a stress management technique, where you use your imagination to
picture a person, place, or time that makes you feel relaxed, peaceful and happy.
Imagery is slightly different from other stress management techniques, in that it relies
on the use of all of your senses.
For instance, in your imagination you hear the sound of birds chirping, you see the
drops of dew on the grass, you feel the breeze on your skin, you smell the
wildflowers, and you taste the cold drink. In imagery, using all of your senses is what
creates such a powerfully relaxing experience, and this is why it's so useful in
managing stress and coping with difficult situations.

There are several other ways that you can use imagery to help you relax. For
example, you could create mental pictures of stress flowing out of your body, or of
your problems, your distractions, and your everyday concerns being folded away and
stashed in a padlocked chest.

Some people are skeptical about the effectiveness of using imagery. However,
research suggests that it can be incredibly effective in lowering your stress levels.

For instance, one study found that using stress management techniques alongside

relaxation imagery, and even just using imagery alone, significantly reduced
participants' blood pressure. Another study, which researched the effectiveness of
imagery on breast cancer patients, found similar benefits: patients who used imagery
to cope with their disease experienced less stress, more vigor, and a higher quality
of life than those who didn't use the technique.
As well as these examples, many other studies have successfully used imagery to
lower stress in patients suffering from post-traumatic stress syndrome, abuse,
depression, and other conditions, including occupational stress.

How to Use Guided Imagery

Step 1: Find a Quiet Place

If possible, find a quiet place to sit down. This could be a park bench, an empty
room, or even your office. Close your eyes, and breathe slowly and deeply to calm
down.

Step 2: Choose Your Setting

Once you feel relaxed, picture yourself in the most peaceful environment that you
can imagine. This can be an imaginary place, or a memory of a place or time that
has a special meaning to you.

The scene that you imagine is highly personal and should ideally be one that you
feel emotionally drawn to. However, if you're having trouble thinking of an image,
consider using the following:

 Relaxing on a sunny tropical beach, listening to the waves, and digging your
toes into the sand.

 Curling up in an armchair in a remote cabin, surrounded by mountains and

snow, and relaxing in front of a fire with a cup of hot cocoa.
 Going on a picnic with your family in your favorite secret spot.

 Sitting by a waterfall deep in the forest, feeling the gentle moisture against
your face, and listening to the birds.

It's important to remember that imagery's effectiveness relies on using all your
senses.

For instance, don't just imagine yourself in the remote mountain cabin. In your
imagination, look around you. Pay attention to the rustic feel of the room. Feel the
fire's warmth against your skin, and inhale the musky, earthy scent of the wood's
smoke. Touch the cozy blanket, taste the sweet hot chocolate, and look out of the
window at the deer finding food in the snow outside. Experience the feeling of having
nothing else to do but eat, read, and go snowshoeing.

Your goal is to immerse yourself fully in the scene: this includes what you can see,
taste, touch, and smell, as well as how you feel. The more details that you can
include in your imagery, the more effective this technique will be.

Tip:
Keep in mind that when you first begin to use imagery, it might feel strange, and you
may have difficulty immersing yourself fully in your imagined scene. With practice,
this will get easier; your imagination will get stronger, and you'll be able to enter a
relaxed state more quickly.

Step 3: Relax

Stay in your relaxed scene for as long as you feel comfortable, or as long as your
schedule allows. Continue breathing deeply, and try not to let any outside thoughts
intrude.

When you're ready to leave, sit quietly, and let your mind turn back to the situation at
hand. You'll now feel much more relaxed, in control, and ready to tackle your
challenges.

Key Points
Guided imagery is a useful technique for managing stress and coping with difficult situations.
In this technique, you imagine a scene, time, or place that is peaceful and that has an
emotional connection with you.

Step 1: Find a quiet place.

Step 2: Choose your setting. Imagine yourself there, use all of your senses to immerse
yourself in the experience, and include as many details as possible.
Step 3: Relax, for as long as your schedule allows you to.
Keep in mind that imagery is most effective when you use all your senses. The more details
that you can include in your imagined scene, the easier it will be to relax.
Warning:
Stress can cause severe health problems and, in extreme cases, death. While these stress
management techniques have been shown to have a positive effect on reducing stress, they
are for guidance only, and readers should take the advice of suitably qualified health
professionals if they have any concerns over stress-related illnesses or if stress is causing
significant or persistent unhappiness. Health professionals should also be consulted before
any major change in diet or levels of exercise.

summary
Guided imagery is a stress management technique. use imagination that makes you
feel relaxed, peaceful and happy. This technique depends on the use of all the senses. In
imaging, using all your senses is what creates an extraordinary relaxation experience.
research shows that it can greatly reduce stress levels.
guided imagery steps:
Step 1: Find a quiet place.
Step 2: Choose your settings. Imagine yourself there, use all your senses to immerse yourself
in the experience, and include as much detail as possible.
Step 3: Relax, as long as your schedule allows you to do it.
Remember that imagery is most effective when you use all your senses. The more details you
can include in the scene you are imagining, the easier it is to relax.
Task 2
Key Word :

1. Comfortable position
2. Realese the negativity
3. Breathe slowly
4. Visualization
5. Favourite image
6. Lengthen your breath

comment :

in my opinion this video is very good. it is suitable for those who are having a lot of
problems. the music is very united with the visuals. involving more than one of the five
senses. while watching, feel truly relaxed.
Task 3
Couple : Sugma Yulian Pangesti P17210183051

Nurse: Good morning, miss ... I (....) a nurse on duty this morning. Can I say the name and
place of birth date?
Patient: I was (.....) born on (....) date (....)
Nurse: Good, can I help you?
Patient: I want a consultation
Nurse: Consultation about what, miss?
Patient: Lately I get dizzy often. This epidemic that is epidemic requires everyone to do
everything from home, lecturing and online methods. Many college assignments are close
together. Eventually I can stress.
Nurse: Wait a minute, miss ... calm down, sis. After listening to your story, I have an idea to
do relaxation therapy on you. This therapy aims to reduce the burden on the mind that you are
experiencing. This therapy will use more than one of the five senses. How? if you are
willing?
Patient: if it can make me calmer, then do it
Nurse: good, miss .. are you comfortable in this place? Do we need to be in an open space
such as a park?
Patient: no, it's enough here
Nurse: After you feel relaxed, close your eyes. Imagine yourself in the most peaceful
environment you can imagine. Pay attention to the rustic feel of the room. Feel the warmth of
the fire on your skin, and breathe in the musky, earthy scent of wood. Touch a comfortable
blanket, taste sweet hot chocolate, and look out the window at the deer that finds food in the
snow outside. Experience the feeling of having nothing else but eating, reading, and going
snow skating. Stay in your relaxed scenes as long as you feel comfortable, or as long as your
schedule allows. Continue to breathe deeply, and try not to let outside thoughts interfere.
When you are ready to leave, sit quietly, and let your mind return to the situation. You will
now feel much more relaxed, in control, and ready to overcome your challenges.
Slow down, open your eyes and resolve in your heart that you are ready to overcome your
problems.
Patient: (open eyes and smile)
Nurse: How do you feel after being on relaxation therapy right now?
Patient: Very good. I feel more energized.
Nurse: Very good ... this therapy can be done by you anywhere when you need relaxation.
Patient: Wow ... thank you very much ... alright, I will deal with my problems.
Nurse: Alright .. good luck !! Please contact me if you need help.
Patient: Sure.