Imagination journeys
Synonyms
Dream trip, dream trip, fantasy trip, relaxation, relaxation process, progressive muscle relaxation according to Jacobson, fantasy trip
introduction
stress, mental stress, worries and fear often without us noticing, lead to increased tension in individual or even all muscles in the body. Biologically, this has the purpose of preparing the body for action or action and is therefore not a problem in the short term. However, if such conditions persist for a long time, or if they keep coming back (as is often the case with stress and worry), they can Exhaustion and pain cause. Who does not know that: the tense neck or painful back after a hard day a headache after great concentration or the morning exhaustion after one restless sleep.
Still one of the most effective remedies for stress and tension is that Relaxation.
Now there are very different procedures to induce this state of relaxation (Fantasy trips, progressive muscle relaxation, autogenic training, yoga etc.).
The process of fantasy travel described below uses pleasant images that arise in the mind of the person relaxing under guidance.
Fantasy trips - what should happen there?
Where do these images come from?
We have certainly all been to places or situations in the course of our lives where we felt particularly comfortable and balanced (on the beach, on a walk in the woods, on a mountain, etc.).
The spoken instructions should lead the person relaxing back into these situations and the associated images. It is also conceivable, however, that completely new situations will be devised. You use a kind of “head cinema”.
Before the exercise
You should try to create an environment that is as noise-free as possible before the exercise. Turn off your phone, close the window and check your diary to see if you have enough free time.
You do not have to lie down when performing the exercise, but it has been shown that a lying position is usually perceived as more comfortable. Experience also shows that it is often easier for beginners to do their first exercises lying down.
A completely normal, sufficiently comfortable chair is sufficient for relaxation while sitting. Since the goal of exercise is relaxation, for the duration of the exercise you should get rid of all superfluous things that could interfere with relaxation. Conceivable here would be shoes that are too tight, glasses that could slip off the nose and maybe also the belt that cuts into it. It is also important to have an environment in which the temperature is comfortable for you. Some people need an almost desert-like climate, while others need a very cool environment to find peace.
Often the question arises whether the exercise should be carried out with closed or open eyes. In principle, both are conceivable here. From my personal experience, I can say that "pictorial representation" (imagination) seems easier with closed eyes.
Let the imaginary journey begin!
During the exercise
Every now and then we get the message from patients: “I can't do that at all. Whenever I try to relax, my thoughts wander ... to my shopping, my husband, my girlfriend, my sports club, etc ... ”
At first, that's perfectly fine. The majority of the people in our society are trained to function and cannot simply interrupt their (mental) daily routines. The most important thing about these inclusive thoughts is to stay calm. One should not panic or feel unduly angry about it, as there is no one who can relax while angry. Rather, the train of thought should go in the direction of: "Okay, now I've thought about it, so I'll come back to my relaxation picture." or "Well, now I imagine exactly the muscle group I'm working with again." This acceptance of wandering thoughts, while at the same time centering on the desired point, is by the way a central theme in meditation.
Here, too, you will notice that frequent practice leads to a marked decrease in distracting thoughts and to faster centering.
At the end of the exercise you should "indulge" the pleasant feeling of relaxation.
The files created by us should take you into your beautiful world of thoughts for a few minutes and thus represent a quasi "self-made" (after all, it is your pictures) contrast to everyday stress
application areas
Fantasy trips / dream trips are a successful, frequently used procedure in behavior therapy and pain therapy.
Areas of application are:
- stress
- Headache (tension headache, migraine)
- chronic back pain
- High blood pressure (arterial hypertension)
- fear of flying
- Stage fright or test anxiety
- Birth preparation
- stutter
- Gastrointestinal disorders
- nocturnal "teeth grinding" (bruxism)
- Sleep disorder
- Anxiety disorders
In addition, it is effective in treating sleep disorders and diseases that are directly related to stress. The fantasy journeys can be used particularly successfully for the prophylaxis of migraines. Even when a migraine is imminent, patients repeatedly describe that a migraine can be alleviated or avoided through targeted use.
Progressive Muscle Relaxation
Fantasy trips can be combined particularly well with other relaxation techniques such as progressive muscle relaxation. Even with progressive muscle relaxation, targeted muscular tension and relaxation relieve the strain on body and mind.
