How to Use Visualization to Reduce Anxiety Symptoms

Anxiety is anxious and distressing. If you regularly experience anxiety symptoms, you know how much they can disrupt your daily life. While seeking professional treatment is important, there are also many self-help strategies that can be extremely helpful in managing anxiety symptoms, including visualization.

Visualization is a popular relaxation technique that involves using your imagination to experience feelings such as peace, confidence, or inspiration. Visualization can also help reduce feelings of panic.

By enhancing your relaxation skills with visualization, you can reduce your flight or fight response that is often triggered during times of heightened anxiety.

What is visualization?

Visualization is a powerful technique that can help relieve anxiety symptoms. This technique involves using mental imagery to help you feel more relaxed. Like daydreaming, it relies on your imagination. However, some people cannot form pictures in their minds, a condition known as aphantasia.

There are several reasons why visualization can help you cope with anxiety. Notice how your thoughts wander when you feel anxious. Your mind can focus on worry, the worst that could happen, and other cognitive distortions that only add to your sense of fear.

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Types of visualization

There are infinite ways to practice visualization. You can choose what to picture in your mind. Here are some common types of visualization.

Guided imagery

Here’s a beach imagery exercise you can try yourself. Beach scenes are popular because they are calm and serene. Feel free to be creative and adjust it to suit your needs. Use these guiding concepts to relax, unwind, and get a little escape from the daily grind.

Once this relaxation feels complete, imagine that you get up and slowly walk away from the beach. Remember that this beautiful place is there for you whenever you need to come back to. Take your time and slowly open your eyes.

If the beach scene doesn’t really suit you, try coming up with your own fantasy. Think of a place or situation that you find very relaxing, such as lying in a large field of flowers and grass, or enjoying a beautiful view of a mountain or forest.

Visualizing a goal

Another type of visualization is where you picture yourself achieving your goals. For example, some athletes use visualization to improve their performance.

They can feel energized on game day, getting out on the field, and scoring goals. Research shows that this type of visualization can help improve performance under pressure. But you don’t have to be an athlete to practice this kind of visualization.

Say you have social anxiety. You’re nervous about attending a friend’s birthday party because of how many people there will be, but you really want to go. You can imagine yourself going to a party, having fun, talking to people, and really enjoying yourself.

During your conception, you may observe:

• What does it feel like to be less anxious in social settings?
• How your mind is less focused on worrying.
• How your body feels more relaxed and comfortable.

When it actually comes time to attend the party in real life, you may find it less stressful because you’ve already envisioned it going well. Visualizing a positive mental representation of yourself can help improve anxiety symptoms and boost your self-image.

Compassion Meditation

Visualization is also an important component of other practices such as compassion meditation. This type of meditation can help boost your mood and promote feelings of well-being. This is a great way to show more self-love and self-compassion to yourself when you deal with anxiety.

You can practice compassion meditation to show yourself support when you are experiencing high levels of anxiety.

You may also choose to visualize a person or situation that is causing you some anxiety or stress. For example, imagining someone you disagree with can help you develop a greater understanding for them and relieve your anger or stress. Repeat a mantra such as “May this person feel comfort and understanding” or “May I find comfort in this situation.”

Starting with visualization for anxiety

Before starting any of these visualization exercises, make sure your environment is set up for your comfort. To rest better, eliminate any distractions, such as phones, pets, or the television.

Remove any heavy jewelry or restrictive clothing, such as tight belts or scarves. Get ready to rest by sitting or lying down in a position that feels comfortable to you.

To begin, it may be helpful to slow down your breathing with a deep breathing technique. Close your eyes and try to release any tension you feel throughout your body. To further relax your body and mind, it may also be beneficial to do a progressive muscle relaxation (PMR) exercise before you begin conceiving. Try to set aside about five to 15 minutes to visualize.

How to use visualization for anxiety.

When visualizing your tranquil scene, think about what you are experiencing through all of your senses. Notice what you hear, smell, taste and how your body feels. When you feel ready to leave your comfort zone, take your time and slowly bring your mind back to the present.

With regular practice, you’ll be able to use visualization when you really need to, such as when you start to feel physical symptoms of anxiety or panic.

Takeaways

Visualization is a great technique you can practice whenever you feel anxious. If you are new to visualization it may take some getting used to, so try to be patient. If you find that visualization isn’t helping your anxiety symptoms, you can also try other common relaxation techniques such as breathing exercises, yoga, progressive muscle relaxation, and meditation.

If you find that you are struggling with anxiety symptoms, be sure to talk to a primary care doctor or mental health professional such as a therapist who can help you find the best ways to cope.