Psychologist Dr. Susan Heitler, author of Prescriptions Without Pills, and her colleague Jim Soda role-play treatment with Ralph, a man who has been feeling depressed.
When depressed feelings descend on you, their cause may, or may not, be clear to you. In either case, this brief visualization can help you to find depression relief.
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TRANSCRIPT
This is a visualization technique for insomnia and depression.
Close your eyes and take a deep, cleansing breath. Allow something or someone other than yourself that you're mad at to come up on your visual screen. Imagine this something or someone and pay attention to what it/they look like. If they look bigger or smaller than you? How do you feel? Pinpoint the situation and the people involved that are causing the depression.
Part two of the exercise is to pump up. Picture yourself beginning to grow, kind of like Alice in wonderland. If you don't immediately get as big as the obstacle, take a deep breath that gives you power, and use that power to get even bigger.
Then - we problem solve. Let's make a plan, now that you're bigger, given the new information we have at this height! What can you see about this situation now, that you couldn't when you felt small? Now that you might have some more confidence, is there anything that comes to mind as a problem solution? Use this visualization to brainstorm solutions. Whether it has to do with strengthening yourself, or adressing the situation directly (this depends on the changeability of the person or situation at hand).
Once the visualization is over this would be when we discuss techniques for maintaining the confidence and how to deal with this in real life.
