Visualization Techniques To Decrease Stress And Increase Happiness

According to the American Psychological Association, visualization refers to “the process of creating a visual image in one’s mind or mentally rehearsing planned movement in order to learn skills or enhance performance.” But how can visualization affect mental health? Studies indicate that people who practice positive visualization – that is, creating a positive or relaxing mental image to focus on – can experience improvement in feelings of stress and anxiety related to negative memories and improve emotional well-being overall. 

In this article, we’ll discuss how visualization works, who may benefit from visualization, and other options for improving mental health. 

How visualization works

Many of us may be affected by our thoughts and emotions. Even those of us who have a great ability to compartmentalize or regulate emotions may experience difficult feelings every now and then. Visualization is a tool that you can utilize to help ameliorate feelings of stress or anxiety associated with negative memories or events.

By creating a positive mental image – for example, a scene of you relaxing serenely in the sun with no stress or worries – you can call upon that image in times of distress, anxiety, or sadness. By visualizing a positive mental image for a few moments, you may feel anxiety and stress subside as they are replaced with feelings of calm and peace.

People also utilize visualization to reach goals, enhance their performance, or achieve a desired outcome. For example, someone looking to do well on a presentation may visualize themselves giving their presentation with confidence and ease. Someone hoping to improve feelings of sadness may visualize mental imagery involving them being happy and carefree. 

Creating effective visualizations

Visualization may work best when the mental image is richly detailed and involves not just “seeing” the positive mental image. Take the time to imagine the scene or image with specific details. These include different smells, textures, and tastes within the mental picture. You may find that the more detailed and exact you are in your visualization, the more effective the practice may be for you. 

How visualization exercises can be used

Visualization can be used for a wide variety of purposes, ranging from improving focus and achieving goals to addressing trauma and reducing stress. Explore research on some of the uses and effects of visualization below. 

Visualizations for reaching goals

Studies indicate that visualization can be an effective tool for athletes looking to improve their performance. For example, a 2020 review reported that athletes who combined sports practice with visualization experienced improvements in performance, including improved focus, endurance, concentration, motor skills, and muscle strength. 

Visualization may also be useful in reaching other goals. For example, some people create a vision board containing various images and words that relate to a goal they are hoping to achieve. This vision board acts as a visual representation of the feelings, experiences, and rewards that come along with achieving a specific goal. Vision boards can be created online or made in person, and people frequently display their vision boards in locations that they visit often. The vision board can act as a source of motivation and a clear visual reminder of the goal an individual is looking to reach. Public figures like Oprah Winfrey and Steve Harvey have discussed the benefits of vision boards. 

Visualization techniques for anxiety

Positive-guided visualization techniques can be helpful tools in promoting a calmer state, especially in the midst of a high-stress situation or if you are regularly experiencing anxiety. A 2017 study showed that thirty minutes of guided visualization meditation relieves stress as effectively as a 15-minute massage.  

Visualization for past trauma

Adopting a visualization practice can also be beneficial for individuals experiencing negative mental health symptoms due to past trauma. Those who experience trauma may replay the traumatic event in their mind, and negative emotions may be associated with the imagery. Replacing the negative memories with positive imagery can lead to a decrease in negative emotions associated with the traumatic memory, according to a 2017 study. The same study suggests that positive visualization can be so powerful that it changes the way our brains work. EEG (electroencephalogram) result has shown that individuals who recently engaged in positive or creative visualization had heightened activity in an area of the brain associated with managing emotions and one’s level of life satisfaction.

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

Visualization exercises to improve mood

Practicing positive visualization can also be beneficial in improving mood. Let’s take a look at a case study of a woman managing major depressive disorder and a tendency to view situations with a negative bias. The study results revealed that regular positive visualization activities improved her mood, allowed her to see various situations in a more positive light, and significantly lessened her depression overall.

Although this case study involved a team of researchers and a regimented program, visualization is something you can do at home. If you are having a hard day, taking time to mentally visualize a scene that brings you peace, joy, or calmness, and focusing on the different sensations within that scene can bring relief.

Understanding visualization techniques

There are various visualization techniques that you can utilize for different problems or goals. Some visualizations are geared toward improving mental health, while others are geared toward helping you reach a specific goal. Below we’ll discuss some common visualization techniques.

Safe space

If you are someone who experiences anxiety, you may have experienced times in which you feel like you are unable to calm down. Instances of intense emotions or anxiety can be relieved with the “safe space” visualization technique. With this approach, you can work with a therapist or on your own to mentally create your ideal safe space, whether this place exists in a field of wildflowers or with you curled up in bed embraced by a fuzzy blanket. Once you have imagined the details of your mental safe space, you can visit that space any time you feel anxious or overwhelmed, allowing the image and sensory aspects of the image to soothe you and help you detach from the difficulties you may be experiencing.

PETTLEP

 The PETTLEP model (Physical, Environment, Task, Timing, Learning, Emotion, and Perspective) is frequently used for athletes. These seven elements are focused on as individuals engage in visualization. Athletes who utilize this technique, for example, may envision themselves attempting a difficult move or pass while incorporating the seven elements. 

Container technique

This technique can be beneficial for those who need to temporarily compartmentalize difficult feelings. It is commonly used in therapy when individuals are discussing difficult topics or emotions. With the container method, you envision any container of your choosing – whatever size, color, and shape that you want – and envision difficult emotions and memories going into that container. You then lock the container and put it away so that the “contents” do not bleed into your everyday life. 

Guided visualization

Guided visualization or guided imagery can be useful for times of anxiety or stress. This technique can help you relax in the present moment by presenting you with a peaceful place or situation, such as a serene forest or a sunny beach. To practice guided visualization, find a quiet place to envision your relaxing image, then notice all the sensory details of that peaceful place. Studies show that pairing guided imagery with other meditation techniques, like deep breathing, can improve the relaxation of the mind and body.

Vision boards

Vision boards are a visualization tool that allows you to create a physical representation of what a positive future looks like to you. You can make a vision board in a notebook, on a corkboard, poster, or even virtually by pasting images, quotes, and text that exemplify the positive future you are looking to create for yourself. Seeing the vision board on a regular basis can also motivate you to continue working towards your goals for the future.

How visualizing can benefit mental health

Visualization can be a creative way to help build confidence in your future or the desired result you are seeking in a particular area of your life. Practicing visualization on a regular basis may also help you address an issue or achieve your goals. 

Finding support through therapy

Visualization can be an effective tool in improving mood, anxiety, performance, and sleep. But for some, going through visualization techniques on your own or positive imagery in general may not be enough to address mental health conditions. If you are living with mental health conditions and are finding it difficult to get relief on your own, working with a therapist can be a way to address your concerns and start to feel better. In other cases, it may just be beneficial to speak to a therapist about your goals and develop a plan to achieve them.

How online therapy can help

If availability and time constraints complicate your ability to attend in-person therapy, you may want to consider online therapy. Virtual therapy offers the same benefits as traditional in-person therapy with the added benefit of taking place from the comfort of your home and at a time most convenient for you. Further, research shows that online therapy can be an effective intervention for conditions like anxiety, depression, obsessive-compulsive disorder (OCD), and more.