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Keywords: stress, guided imagery, breath training, coherence
This study examined whether a guided imagery exercise impacted perceived cognitive, physical, emotional, and behavioral stress and whether higher initial levels of cognitive and emotional symptoms of stress were associated with greater physiological benefits from the guided imagery exercise. Twenty-nine participants com- pleted measures of perceived stress. Heart rate and coherence levels were measured before and at the end of a guided imagery exercise. Cognitive and emotional stress scores decreased. Lower initial levels of emotional, physical and behavioral symptoms of stress were associated with greater reductions in heart rate. Decreases in behavioral symptoms of stress were associated with improvements in coherence. In conclusion, guided imagery exercises reduce cognitive and emotional stress and may be most effective at reducing heart rate when levels of perceived stress are low.
Introduction
Approximately 40 million American adults suffer from anxiety and stress disorders (National Institute of Mental Health, 2009). Studies have shown that breathing, medi- tation, and relaxation methods significantly reduce anxiety states and lower stress levels (Carlson, & Hoyle, 1993; Forbes & Pekalla, 1993; Oman, Shapiro, Thoresen, Plante, & Flinders, 2008). In addition, people with anxiety can benefit from more intensive relaxation trainings (including progressive muscle relaxation, passive muscle relaxation, autogenic training, guided imagery, and breath training) when integrated with other interventions, such as cognitive behavioral restructuring and medication (Halm, 2009).
Anxiety is a normal reaction to stress and can actually be beneficial in some life situations, as it is part of our daily lives. However, anxiety can become so excessive that it negatively affects day-to-day living. The focus of the present study was to examine the effects of a guided visual imagery technique in lowering stress levels in both physical and psychological states, with an inexpensive and easy to learn technique.
The Problem: Stress and Anxiety
The terms stress and anxiety are sometimes used inter- changeably. Both stress and anxiety have cognitive, emotional, physical, and behavioral symptoms and the symptoms overlap considerably. Stress in itself is adaptive; however, chronic stress can have significant consequences, the most common of which is anxiety.
Anxiety can be described as an emotional state characterized by feelings of unpleasant anticipation fol- lowed by autonomic nervous system activation, which includes physical and behavioral symptoms such...