The Power Of Visualization For Well-Being

According to the American Psychological Association, one definition of visualization is “the process of creating a visual image in one’s mind or mentally rehearsing a planned movement in order to learn skills or enhance performance.” Visualization techniques have been used as part of cultural and religious practices throughout history. In the modern day, they’re also often used in the context of mental health and self-improvement.  

Visualization may help you improve your confidence and focus, boost your performance academically, professionally, or physically, and reach your goals. Some techniques can be leveraged by most people on their own. Others are primarily practiced in therapeutic settings under the guidance of a professional to help treat mental health conditions like anxiety disorders, depression, and post-traumatic stress disorder (PTSD). 

Below, we’ll outline some of the many potential health benefits of guided visualization, discuss how it usually works in a clinical setting, and explore methods of the visualization process. We’ll also give some tips on guided visualization that you can use at home. 

Potential benefits of visualization

When practiced regularly, visualization may help therapy clients establish self-awareness, increase self-esteem, and act as a catalyst for changing unwanted behaviors or improving skills.

A robust body of research suggests that the benefits of visualization may even extend beyond mental health. Some potential physiological impacts of visualization may include:

• Better sleep
• Decreased blood pressure
• A stronger immune system
• Pain reduction
• Improved mobility

The process of visualization in a clinical setting

When led by a mental health professional, guided visualization may be a powerful tool for achieving a number of positive outcomes. Below is a brief overview of just a few visualization methods commonly used in a clinical setting.

Metaphorical visualization, or framing imagery

This type of visualization utilizes metaphor to describe the client’s current situation. The therapist may ask them to sit or lie comfortably, close their eyes, and slowly take a few deep breaths for relaxation. They’ll then present a detailed image of a path to symbolize the client’s path in life. The therapist might encourage the client to explore what the path looks like and describe where they are on their journey. Detail is often vital during this process, so the client is generally encouraged to use all five senses when imagining the path. For example, in addition to visual appearance, they may be asked how they imagine the temperature, sounds, and smells.

The therapist may also ask questions related to how the client feels while on their path, if anyone else is there, how long they feel they’ve been there, and similar. Once they’ve established a vivid picture of the course, the client can slowly return to the present moment and reflect on the experience with the therapist. If path imagery doesn’t resonate with the client, therapists may choose to offer other metaphorical locations that might, such as a house or building a person is connected to.

Visualization of a situation or encounter

Many therapists find that revisiting challenging scenarios or encounters during a relaxed, guided visualization helps clients uncover hidden emotions and sources of difficulty. For example, a therapist may gently guide someone with social anxiety disorder through a visualization of mingling at a party to explore specific feelings and reactions together. Or, they may use visualization to gradually introduce a source of fear with the end goal of desensitization and, eventually, elimination for someone with a specific phobia. During these types of visualization exercises, a therapist will likely ask the client to use all their senses to create a vivid scene. 

Spontaneous mental imagery

This technique involves guiding the client to a deep state of relaxation and then verbally introducing abstract concepts such as pain or emotions. While contemplating those concepts, the client describes the mental images that emerge for them. This form of guided visualization can also work in the reverse, with the therapist introducing objects or locations that are meaningful to the client and encouraging them to describe the related emotions that arise. 

Symbols or objects aren’t the only things that may be useful in this exercise. For example, clients may also explore the connection between color or sound and emotion to gain clarity around feelings, relationships, and behaviors. 

Outcome visualization

This future visualization method aims to take the client out of the present and place them in the future to achieve desired outcomes. After some relaxation exercises, the therapist may encourage the client to imagine the desired outcome of a particular situation with as much detail as possible. This is a popular method for people who are working towards a specific goal—for example, athletes and others for whom specific, performance-related outcomes are important. 

Tips for using guided imagery techniques at home

In addition to its many potential applications in a clinical setting, visualization can also be used by individuals on their own to help reduce stress and cultivate relaxation in daily life. You can try the steps below to engage in visualization yourself.

Note: While it’s generally considered safe and potentially beneficial for most, there are some for whom guided imagery may be harmful—such as people who experience or have experienced symptoms of psychosis. Always consult a mental health professional before using guided visualization techniques at home. 

A basic guided imagery technique: Step-by-step

1. Sit or lie comfortably somewhere quiet where you’re unlikely to be disturbed.
2. Close your eyes.
3. Take a few deep, relaxing breaths.
4. Visualize a calm, peaceful setting. Many choose to imagine natural settings such as a garden or the beach, but anywhere will work as long as the location is soothing to you. 
5. Focus on details beyond just the visuals and explore your scene with all the senses. For instance, if you visualize a beach environment, you may imagine the scent of the salty air, the sounds of sea birds and waves crashing, and the feeling of sand between your toes. 
6. Aim to keep your breathing relaxed during the visualization. Take time to savor the experience fully. 
7. When you’re ready, open your eyes, wiggle your fingers and toes, and stretch gently to return to the present.

Many free meditation and visualization resources are available online if you would like extra guidance for practicing guided imagery on your own. Many people also choose to enhance their power of visualization through other techniques, such as creating a vision board or journaling. 

Practicing visualization in online therapy

Standard therapeutic methods such as cognitive behavioral therapy (CBT) paired with guided visualization and mindfulness are increasing in popularity, as they may help people in a variety of situations to cultivate better mental health outcomes. The increase in options for online therapy in recent years means that people now have even more freedom and flexibility to work with a therapist in exploring techniques that may work for them.

If you’re interested in engaging in therapy virtually, you might consider an online platform like BetterHelp. It allows you to get matched and then meet with a mental health professional from the comfort of your home via phone, video call, and/or in-app messaging on a schedule that works best for you. Online therapy is often more affordable than traditional face-to-face sessions. In addition, a growing body of research suggests that online therapy—including guided visualization methods—may be as effective as the traditional, in-person format for treating symptoms of various mental illnesses.

For example, a 2017 pilot study published by the Korean Neuropsychiatric Association measured the effectiveness of script-guided imagery via an online platform for 35 patients experiencing symptoms of workplace PTSD. The program consisted of eight 15-minute visualization sessions four days per week for a month. Through self-assessment questionnaires administered to the participants, researchers determined that the treatment seemed to have a significantly positive impact on their PTSD-related symptoms.

If you’re interested in learning more about ways to utilize visualization techniques or other methods to improve your mental health and well-being, BetterHelp can match you with a licensed, experienced mental health professional who can offer you more information.