Using Visualization to Reduce Anxiety Symptoms

Table of ContentsView AllTable of ContentsDefinitionTypesGetting StartedTips

Table of ContentsView All

View All

Table of Contents

Definition

Types

Getting Started

Tips

Anxiety is uncomfortable and distressing. If you regularly experience symptoms of anxiety, then you know how disruptive they can be to your everyday life. While getting professional treatment is important, there are also a number of self-help strategies that can be extremely helpful for managing symptoms of anxiety, including visualization.

Visualizationis a popularrelaxation techniquethat involves using your imagination to experience feelings such as peacefulness,confidence, ormotivation. Visualization can also help reduce feelings ofnervousness.

By enhancing your relaxation skills with visualization, you can lower yourflight-or-fight responsethat is often triggered during times of increased anxiety.

At a GlanceIf you’re feeling anxious, harnessing the power of your imagination can be a useful tool for calming your mind and body. Visualization allows you to create a mental picture of scenes or settings that bring you a sense of comfort and peace. This strategy might involve using guided imagery to picture yourself in a tranquil location, imagining yourself achieving a goal, or meditating on thoughts of self-compassion. The good news is that this technique can be done anywhere, anytime. The key is to practice, use your creativity, and think about the things that help you feel calm when fear and worry start to creep in.

At a Glance

If you’re feeling anxious, harnessing the power of your imagination can be a useful tool for calming your mind and body. Visualization allows you to create a mental picture of scenes or settings that bring you a sense of comfort and peace. This strategy might involve using guided imagery to picture yourself in a tranquil location, imagining yourself achieving a goal, or meditating on thoughts of self-compassion. The good news is that this technique can be done anywhere, anytime. The key is to practice, use your creativity, and think about the things that help you feel calm when fear and worry start to creep in.

What Is Visualization?

Visualization is a powerful technique that can help relieve thesymptoms of anxiety.The technique involves using mental imagery to achieve a more relaxed state of mind. 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. Your mind may focus on theworry, the worst things that can happen, and other cognitive distortions that only add to your sense of fearfulness.

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Types of Visualization

There are limitless ways to practice visualization. What you choose to picture in your mind is totally up to you, but the following are some common types of visualization.

Guided Imagery

The following is a beach scene visualization exercise that you can practice on your own. Beach scenes are a popular visualization due to their calming and tranquil impact.Feel free toget creativeand change it to better suit your needs and imagination. Use guided visualizations like this one to relax, unwind and briefly escape from your day-to-day tasks.

Visualization Exercise: White Sandy BeachImagine that you are resting on a white sandy beach and feel safe, calm, and relaxed as you think about the following:Turquoise water and a clear, blue skyThe sound of soft waves as the tide gently rolls inThe weight of your body sinking into your beach chairThe warmth of the sand on your feetA large umbrella keeping you slightly shaded, creating just the right temperatureRelax your face and let go of any tension in your forehead, between your eyebrows, your neck, and your throat. 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.

Visualization Exercise: White Sandy Beach

Imagine that you are resting on a white sandy beach and feel safe, calm, and relaxed as you think about the following:Turquoise water and a clear, blue skyThe sound of soft waves as the tide gently rolls inThe weight of your body sinking into your beach chairThe warmth of the sand on your feetA large umbrella keeping you slightly shaded, creating just the right temperatureRelax your face and let go of any tension in your forehead, between your eyebrows, your neck, and your throat. 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.

Imagine that you are resting on a white sandy beach and feel safe, calm, and relaxed as you think about the following:

Relax your face and let go of any tension in your forehead, between your eyebrows, your neck, and your throat. 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 need to come back. Take your time and slowly open your eyes.

If the beach scene doesn’t really fit you, try coming up with your own visualization. Think of a place or situation that you find to be very relaxing, such as lying down 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 yourselfachieving your goals. For instance, some athletes use visualization to improve their performance.

They might picture themselves feeling energetic on game day, walking out onto the field, and scoring a goal. 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 type of visualization.

If you’re coping with symptoms of anxiety, you might visualize what it would feel like to be anxiety-free, or what positive feelings you’re hoping to embody as you release tension andstress.

Say you havesocial anxiety. You’re nervous about attending a birthday gathering for a friend because of how many people will be there, but you really want to go. You might visualize yourself going to the party, having fun, talking to people, and really enjoying yourself.

During your visualization, you might observe:

When the time comes to actually attend the party in real life, you might find it less anxiety-inducing simply because you’ve already visualized it going well. 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. This type ofmeditationcan help boost your mood and promote feelings of well-being.It’s also a great way to show yourself greater self-love andself-compassionas you cope with anxiety.

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

You might also choose to visualize a person or a situation that is bringing you any anxiety or stress. Visualizing someone you’ve had a disagreement with, for example, can help you foster greater understanding for them and release some of your anger or tension. Repeat a mantra such as “May this person feel peace and understanding,” or “May I find peace in this situation.”

How to Stay Grounded With Visualization Meditation

Getting Started With Visualization for Anxiety

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

Try to find a quiet place where you will most likely be undisturbed.

To begin, it can be helpful to slow your breathing down with adeep breathing technique. Close your eyes and try to let go of any tension you may be feeling throughout your body. To relax your body and mind even further, it may also be beneficial to try aprogressive muscle relaxation (PMR) exercisebefore you begin visualization. Try to set aside about five to 15 minutes to visualize.

How to Use Visualization for Anxiety

When visualizing your calming 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 relaxation scene, take your time and gradually return your mind to the present.

To improve visualization, try practicing several times a day. Relaxation techniques tend to be more helpful if you start practicing at a time when you are not experiencing high anxiety.

Through regular practice, you will be able to use visualization when you really need it, such as when you start feeling thephysical symptoms of anxiety or panic.

Takeaways

Visualization is a great technique you can practice whenever you feel anxiety. If you’re new to visualization, it may take some time to get used to it, so try to be patient. If you find visualization isn’t helping your anxiety symptoms, you can also try other common relaxation techniques such asbreathing exercises,yoga, progressive muscle relaxation, andmeditation.

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

If you or a loved one are struggling with an anxiety disorder, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

For more mental health resources, see ourNational Helpline Database.

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5 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Nguyen J, Brymer E.Nature-based guided imagery as an intervention for state anxiety.Front Psychol. 2018;9:1858. doi:10.3389/fpsyg.2018.01858Kozlowska K, Walker P, McLean L, Carrive P.Fear and the defense cascade: Clinical implications and management.Harv Rev Psychiatry. 2015;23(4):263-287. doi:10.1097/HRP.0000000000000065Di Corrado D, Guarnera M, Guerrera CS, et al.Mental imagery skills in competitive young athletes and non-athletes.Front Psychol.2020;11. doi:10.3389/fpsyg.2020.00633Moon K, Kim S, Kim J, Kim H, Ko Y gun.The mirror of mind: Visualizing mental representations of self through reverse correlation.Front Psychol.2020;11. doi:10.3389/fpsyg.2020.01149Conversano C, Ciacchini R, Orrù G, Di Giuseppe M, Gemignani A, Poli A.Mindfulness, compassion, and self-compassion among health care professionals: What’s new? A systematic review.Front Psychol. 2020;11:1683. doi:10.3389/fpsyg.2020.01683Additional ReadingSeaward, B. L.Managing Stress: Principles and Strategies for Health and Wellbeing, 7th Edition, 2011.

5 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Nguyen J, Brymer E.Nature-based guided imagery as an intervention for state anxiety.Front Psychol. 2018;9:1858. doi:10.3389/fpsyg.2018.01858Kozlowska K, Walker P, McLean L, Carrive P.Fear and the defense cascade: Clinical implications and management.Harv Rev Psychiatry. 2015;23(4):263-287. doi:10.1097/HRP.0000000000000065Di Corrado D, Guarnera M, Guerrera CS, et al.Mental imagery skills in competitive young athletes and non-athletes.Front Psychol.2020;11. doi:10.3389/fpsyg.2020.00633Moon K, Kim S, Kim J, Kim H, Ko Y gun.The mirror of mind: Visualizing mental representations of self through reverse correlation.Front Psychol.2020;11. doi:10.3389/fpsyg.2020.01149Conversano C, Ciacchini R, Orrù G, Di Giuseppe M, Gemignani A, Poli A.Mindfulness, compassion, and self-compassion among health care professionals: What’s new? A systematic review.Front Psychol. 2020;11:1683. doi:10.3389/fpsyg.2020.01683Additional ReadingSeaward, B. L.Managing Stress: Principles and Strategies for Health and Wellbeing, 7th Edition, 2011.

Nguyen J, Brymer E.Nature-based guided imagery as an intervention for state anxiety.Front Psychol. 2018;9:1858. doi:10.3389/fpsyg.2018.01858Kozlowska K, Walker P, McLean L, Carrive P.Fear and the defense cascade: Clinical implications and management.Harv Rev Psychiatry. 2015;23(4):263-287. doi:10.1097/HRP.0000000000000065Di Corrado D, Guarnera M, Guerrera CS, et al.Mental imagery skills in competitive young athletes and non-athletes.Front Psychol.2020;11. doi:10.3389/fpsyg.2020.00633Moon K, Kim S, Kim J, Kim H, Ko Y gun.The mirror of mind: Visualizing mental representations of self through reverse correlation.Front Psychol.2020;11. doi:10.3389/fpsyg.2020.01149Conversano C, Ciacchini R, Orrù G, Di Giuseppe M, Gemignani A, Poli A.Mindfulness, compassion, and self-compassion among health care professionals: What’s new? A systematic review.Front Psychol. 2020;11:1683. doi:10.3389/fpsyg.2020.01683

Nguyen J, Brymer E.Nature-based guided imagery as an intervention for state anxiety.Front Psychol. 2018;9:1858. doi:10.3389/fpsyg.2018.01858

Kozlowska K, Walker P, McLean L, Carrive P.Fear and the defense cascade: Clinical implications and management.Harv Rev Psychiatry. 2015;23(4):263-287. doi:10.1097/HRP.0000000000000065

Di Corrado D, Guarnera M, Guerrera CS, et al.Mental imagery skills in competitive young athletes and non-athletes.Front Psychol.2020;11. doi:10.3389/fpsyg.2020.00633

Moon K, Kim S, Kim J, Kim H, Ko Y gun.The mirror of mind: Visualizing mental representations of self through reverse correlation.Front Psychol.2020;11. doi:10.3389/fpsyg.2020.01149

Conversano C, Ciacchini R, Orrù G, Di Giuseppe M, Gemignani A, Poli A.Mindfulness, compassion, and self-compassion among health care professionals: What’s new? A systematic review.Front Psychol. 2020;11:1683. doi:10.3389/fpsyg.2020.01683

Seaward, B. L.Managing Stress: Principles and Strategies for Health and Wellbeing, 7th Edition, 2011.

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At a Glance#

What Is Visualization?#

Get Advice From The Verywell Mind Podcast#

Types of Visualization#

Guided Imagery#

Visualization Exercise: White Sandy Beach#

Visualizing a Goal#

Compassion Meditation#

Getting Started With Visualization for Anxiety#

How to Use Visualization for Anxiety#

Takeaways#