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Amira McLaughlin

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I hope these simple life modifications is starting to make you feel positive about how you can take control of your anxiety. By applying these tips, you can reduce the intensity and regularity of your anxious feelings. However, a burst of nervousness or panic can hit you out of nowhere, in times like these various relaxation exercises can help. So here is one more to add to your toolkit: the power of visualization. As you read, you will discover just what this strategy is and how to use visualization to calm down. 

The idea of visualization exercises can seem a bit intimidating at first, especially the idea of having to sit in one place, if you are an active person. Anyway, what does it involve? It involves actively picturing yourself in a place that is soothing and relaxing for you. Essentially putting yourself in different surroundings is a powerful method to trick your mind into believing you are in a safe space that makes you feel happy and at peace. It’s a way to self-soothe or calms yourself when you need it. It could be done in any setting, for as long as you need.

Let’s break down the steps involved in a typical visualization session. 

Step 1: The most crucial step is to choose a safe place. It can be a real spot you’ve visited in the past or even somewhere close to you that you encounter regularly. It doesn’t have to be somewhere you’ve physically experienced or one that exists in reality. This is an exercise in imagination, after all. If you’re a creative person, you may want to bring a whole new world to life in your mind, an ideal place that would delight all of your senses. Make your visualized space personal in as many ways possible to receive the most significant effects. The space you create should be the one you always go to in your mind when you need to calm yourself quickly, so make sure it strongly resonates with you. 

Step 2: When putting visualization into practice, you want to find a comfortable spot, so it will make it much easier to take your mind where it needs to go. For example, if suddenly finding yourself in a crowd has brought on a bit of a panic attack, seek a place to retreat like a semi-empty coffee shop or even a locked restroom. Make yourself as comfortable as you can before imagining your special space. 

Step 3: Then, close your eyes and start to think of yourself truly being there. Think about the sights and sounds around you. Consider why this spot makes you feel good and embrace those feelings. Surround yourself with as many details as your mind can summon and let yourself embrace each of them. Be mindful of your body’s state at the moment. Feel the tension release from your muscles. If anxious thoughts begin to creep in, picture yourself removing or destroying them. You can visualize the anxiety as a dark cloud banished by a ray of sunlight or some other physical object that you can rid yourself of. 

Applying these 3 simple steps, you will experience how visualization can be a powerful technique for taking control of your anxiety the minute it strikes. With some practice and an open mind, you’ll find yourself in control of your anxious feelings and enjoying this quick mental retreat. 

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