Visualizationis a popularrelaxation techniquethat involves using your imagination to experience feelings such as peacefulness,confidence, ormotivation.
Visualization can also help reduce feelings ofnervousness.
The good news is that this technique can be done anywhere, anytime.
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What Is Visualization?
Similar todaydreaming, visualization is accomplished through the use of your imagination.
There are some people who are unable to picture images in their minds.
This is known asaphantasia.
There are several reasons why visualization can help you cope with anxiety.
Consider how your thoughts wander when you feel anxious.
Types of Visualization
There are limitless ways to practice visualization.
Use guided visualizations like this one to relax, unwind and briefly escape from your day-to-day tasks.
Soften your eyes and rest.
Allow your breath to slow down and match the rolling waves of the water.
It is effortless to be here; spend time just taking it all in.
Once this relaxation feels complete, imagine that you get up and slowly walk away from the beach.
Remember that this beautiful place is here for you whenever you oughta come back.
Take your time and slowly open your eyes.
If the beach scene doesnt really fit you, try coming up with your own visualization.
Visualizing a Goal
Another throw in of visualization is where you picture yourselfachieving your goals.
For instance, some athletes use visualization to improve their performance.
Say you havesocial anxiety.
Visualizing positive mental representations of yourself can help improve symptoms of anxiety and boost your own self-image as well.
Compassion Meditation
Visualization is also a key component of other practices likecompassionmeditation.
To practice compassion meditation, find a quiet place to sit or lie down.
Focus your attention inward or visualize yourself.
Repeat amantrasuch as “I am worthy of love and understanding.”
You might also choose to visualize a person or a situation that is bringing you any anxiety or stress.
To better relax, eliminate any distractions, such as phones, pets, or television.
attempt to find a quiet place where you will most likely be undisturbed.
Remove any heavy jewelry or restricting clothing, such as tight belts or scarves.
Get ready to relax by either sitting or lying down in a position that feels comfortable to you.
To begin, it can be helpful to slow your breathing down with adeep breathing technique.
make a run at set aside about five to 15 minutes to visualize.
To improve visualization, try practicing several times a day.
Takeaways
Visualization is a great technique it’s possible for you to practice whenever you feel anxiety.
For more mental health resources, see ourNational Helpline Database.
Nguyen J, Brymer E.Nature-based guided imagery as an intervention for state anxiety.Front Psychol.
A systematic review.Front Psychol.
