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.
Visualization is a popular relaxation technique that involves using your imagination to experience feelings such as peacefulness, confidence, or motivation. Visualization can also help reduce feelings of nervousness.
By enhancing your relaxation skills with visualization, you can lower your flight-or-fight response that is often triggered during times of increased anxiety.
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 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 picture images in their minds, a condition known as aphantasia.
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 the worry, the worst things that can happen, and other cognitive distortions that only add to your sense of fearfulness.
Visualization works to expand your ability to rest and relax by focusing your mind on more calming and serene images.
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Types of Visualization
There are limitless 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 scene visualization exercise you can try on your own. Beach scenes are popular because they are calming and tranquil. Feel free to get creative and adjust it to fit your needs. Use guided visualizations like this to relax, unwind, and take a brief escape from daily tasks.
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 sky
- The sound of soft waves as the tide gently rolls in
- The weight of your body sinking into your beach chair
- The warmth of the sand on your feet
- A large umbrella keeping you slightly shaded, creating just the right temperature
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 yourself achieving 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 and stress.
Say you have social 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:
- What it feels like to have less anxiety in social settings
- How your mind is less focused on worrying
- How your body feels more relaxed and at ease
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 like compassion meditation. This type of meditation can help boost your mood and promote feelings of well-being. It’s also a great way to show yourself greater self-love and self-compassion as 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 a mantra such 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.”
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.
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 a deep 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 a progressive muscle relaxation (PMR) exercise before 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 the physical 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 as breathing exercises, yoga, progressive muscle relaxation, and meditation.
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 a therapist who can help you find the best ways for you to cope.
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Additional Reading
- Seaward, B. L. Managing Stress: Principles and Strategies for Health and Wellbeing, 7th Edition, 2011.
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