Guided Imagery
What is guided imagery (visualization)?
A) Having a tour guide at a museum.
B) Using the imagination to create vivid mental images.
B) Using the imagination to create vivid mental images.
What is deep breathing?
A) Short, quick, and shallow breathes barely filling up the lungs.
B) Taking a breath that fully fills the lungs causing the belly to rise.
B) Taking a breath that fully fills the lungs causing the belly to rise.
Is coloring just for kids or people of all ages?
A) Kids
B) Errbody
B) Errbody
What is a grounding technique?
A) Digging a hole in the ground.
B) Using your 5 senses to bring awareness to the present moment.
B) Using your 5 senses to bring awareness to the present moment.
What is progressive muscle relaxation (PMR)?
A) You tense up particular muscles, then relax them.
B) You ignore your tense muscles and remain in a stressed state, leading to exhaustion.
A) You tense up particular muscles, then relax them.
Does guided imagery stimulate the imagination, enhance creativity, and problem-solving abilities?
A) Yes!
B) Nahh
A) Yes!
Why is deep breathing helpful?
A) Keeps you on edge, stressed out, unable to focus, and body tense.
B) Activates your bodies relaxation response, helping you feel calm and focused.
B) Activates your bodies relaxation response making you feel calm and focused.
Can coloring provide a calming and meditative experience?
A) Hell nahh
B) Heck yeah
B) Heck yeah
When can a grounding technique be helpful?
A) When I'm already happy and chilling.
B) When I'm overwhelmed with negative thoughts, having flashbacks, I feel outside of my body, unsafe.
B) When I'm overwhelmed with negative thoughts, having flashbacks, I feel outside of my body, unsafe.
What does progressive muscle relaxation help you notice?
A) What if feels like to be tense vs relaxed
B) How strong your muscles are.
A) What if feels like to be tense vs relaxed
What does guided imagery encourage?
A) Mindfulness, allowing you to become more aware of their thoughts, feelings, and bodily sensations.
B) Letting my thoughts control me without noticing.
A) Mindfulness, allowing you to become more aware of their thoughts, feelings, and bodily sensations.
When can deep breathing be used?
A) During meditation to lower heart rate.
B) During exercise to deliver oxygen to muscles for better performance.
C) When feeling stressed, anxious, or upset.
D) All of the above
D) All of the above
The repetitive and focused nature of coloring can distract from worries and promote relaxation.
A) True
B) False
A) True
What is the 5-4-3-2-1 technique?
A) Counting down from 5.
B) Identifying 5 things you can SEE, 4 things you can TOUCH, 3 things you can HEAR, 2 things you can SMELL, and 1 thing you can TASTE
B) Identifying 5 things you can SEE, 4 things you can TOUCH, 3 things you can HEAR, 2 things you can SMELL, and 1 thing you can TASTE
How can you train your body to respond differently to stress?
A) Practice PMR every now and then and eventually forget this technique
B) Practice PMR consistently
B) Practice PMR consistently
Guided imagery uses the power of your mind to form relaxing, peaceful images that are a blend of your thoughts and senses.
A) True
B) False
A) True
What can deep breathing help with?
A) Act on first thought that comes to mind, whether good or bad.
B) Improve self-control / Impulses.
B) Improve self-control / Impulses.
Coloring requires attention to detail and staying within the lines. How can this be a grounding technique?
A) It reminds you of all your problems.
B) Allows the mind to quiet and engage with the present moment.
B) Allows the mind to quiet and engage with the present moment.
What else can be a grounding technique?
A) Walking barefoot in nature
B) Paying attention to your breath and its physical sensations
C) Holding an object: Focusing on the texture, weight, and temperature of the object
D) All of the above
D) All of the above
What is muscle tension associated with?
A) Stress, anxiety, and fear.
B) Happiness, joy, and peace.
A) Stress, anxiety, and fear.
When can you use visualization
(guided imagery) to help when stressed?
A) In public, whenever, wherever because its in my mind!
B) With someone else guiding me by describing a relaxing scenario like floating on a cloud.
C) Both A & B!
C) Both A & B!
What message does deep breathing send to you brain?
A) Everything is not okay, panic!
B) Everything will be okay, you can get through hard things.
B) Everything will be okay, you can get through hard things.
Coloring improves mindfulness. What does it mean to be mindful?
A) Ability to focus and stay in the moment
B) Your mind is all over the place and you cant focus to make good decisions.
A) Ability to focus and stay in the moment
What are the benefits of grounding techniques?
A) Improves mood and feelings of happiness.
B) Improve sleep and normalize the day-night rhythm
C) Remind yourself you are safe.
D) All of the above duh
D) All of the above duh
How can our muscles tense up without us noticing?
A) Clenching our teeth, jaw, or fists.
B) Shoulders rise, eyebrows raised, arms flexed, backaches, thighs flexed.
C) Both A & B.
C) Both A & B.