I often use a tool I learned from EMDR (Eye Movement Desensitization and Reprocessing) Therapy called the mental movie. I particularly like mental movies because they also remind me of my past life in the theatre. Some acting techniques utilize something similar to prepare for embodying a particular character.
Mental movies can help us prepare ourselves for an event or situation that we may be apprehensive about. They are also useful for practicing how we want to show up in life.
There are a few steps to doing a mental movie:
1. Find a situation coming up in the near future that is causing you some apprehension or stress. I would caution people from using too stressful or apprehensive a situation without the assistance of a mental health professional.
Situations that you can do on your own might include an upcoming report you have to give to a group of people at work. (If you are out of your mind anxious and fearful about this then consult a mental health professional.) However, if you feel a manageable amount of distress when thinking about your report then you might want to try a mental movie.
2. Decide how you would like to show up for this situation. In the above example you might want to show up confident and calm.
3. Remember a time when you felt similar to the way you want to show up for this future scenario. Recall the emotions and body sensations you felt in this past scenario.
For instance, in our example you would remember a time when you felt confident and calm. Notice where these emotions live in your body. Notice your posture and how you hold your body when you feel this way.
4. Sit with those feelings for a minute until they feel strong and accessible.
5. Now bring to mind the future situation while holding onto those feelings and body sensations.
In our example, you would be holding onto those feelings of confidence and calm while imagining yourself giving your report at work.
6. Run through the new scenario while holding onto those feelings a few times until it becomes relatively easy to imagine yourself in the future scenario with those feelings and sensations you want.
For some people, accessing emotions and body sensations feels inaccessible or even anxiety provoking. Reasons for this might include past trauma, or a lack of practice. If you feel distress when trying or are unable to access your emotions or body sensations it might be worth discussing with a mental health professional.
Accessing and understanding our emotional and physical life is important on so many levels and is for another blog, another day.
Andrea@AndreaHarbeckTherapy.com
www.AndreaHarbeckTherapy.com
I hope the summer has been rejuvenating for you and you move into the autumn with hopefulness and excitement for what the new season brings! Apprehensive about the new season? Try a mental movie!