Three Visualization Techniques to Calm Anxiety
Three Visualization Techniques to Calm Anxiety
Written by Lily Thrope
You might be familiar with visualization techniques, a very helpful way of managing anxiety and panic. What's really cool about visualization approaches is that they engage the same neural networks as if you were watching the action in real time. Studies have shown that visualization exercises can help regulate emotions, increase feelings of relaxation and reduce physiological stress responses - and the best part is that it’s so easy to do. Here are three visualization techniques to try next time you find yourself in a moment of anxiety or panic:
Body Scan Visualization (3 to 5 minutes)
To begin, sit or stand in a comfortable position with your eyes closed. Then begin to walk yourself through a ‘body scan’. Start at your toes, bringing awareness into your feet and then move up to your legs. Continue to move up through your torso and then through your arms. Finally, bring your awareness to the top of your head. While you go through this body scan, try to focus on each part of the body and the sensations you may feel.
Safe Place Visualization (5 to 10 minutes)
I find this one to be particularly helpful. For this exercise, choose somewhere you consider to be your ‘happy place’. This could be somewhere in nature, like the beach, or somewhere more personal, like your childhood bedroom. Start by sitting down with your feet planted on the ground, close your eyes and begin to imagine what it would feel like to be in this place. Try to engage all your senses and imagine the smells, sights and sounds that come with your happy place. For example, your safe place might be the beach. In this case, try imagining what it would feel like to have your feet in the hot sand, or what the waves sound like crashing into the shore.
Cloud Technique (3 to 5 minutes)
Start by sitting up tall with your back straight and shoulders lifted. Close your eyes and take deep, slow breaths in through the nose and out through your mouth. Picture a big fluffy white cloud appearing in front of you.Then, start to imagine putting all of your anxieties, worries and fears onto the cloud.Once you are ready, imagine yourself ‘blowing’ away the cloud. As the cloud moves away, so do the negative emotions.
Using visualization techniques can be a really great way of managing anxiety. If you find your anxiety to be unmanageable, consider speaking to a mental health professional. If you are interested in making an appointment with one of our therapists at Thrope Therapy, feel free to schedule your free 15 minute consultation.
