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How Visualization Reduces Anxiety

In the time of a nanosecond, thousands of thoughts can pass through one’s mind, without one even being aware of it. The human mind constantly has certain pictures of past, present, or future situations passing through it.

One of the interesting things about this process, called “visualization,” is that the thoughts that arise from these scenarios which arise in one’s mind can have a significant impact on one’s physiology.

For example, the social anxiety sufferer should take a moment, close his or her eyes while alone at home, and think about the most terrifying scenario possible. Perhaps this person begins to think about talking to a potential love interest. When this person thinks about the anxiety-producing scenario in his or her head and imagines what types of things might happens, the imaginary scenario quickly turns into different ways things can go wrong. For example, the person begins to imagine him or herself beginning to tense up and feel tingling throughout his or her body as her or she approaches the potential date; then, he or she imagines that he or she is stuttering and tripping over his or her words as he or she begins to speak; finally, this person imagines the potential date turning away in disgust, signaling yet another defeat for this lonely social anxiety sufferer. While engaging in this process, one should take notice the physiological symptoms that he or she begins to experience just visualizing this situation. Sweaty palms, an increased heart rate, and tension of the back muscles and any number of other physical symptoms may begin to show as a result. It’s amazing how just thinking about a particular scenario can produce similar or the same anxiety level as actually experiencing the scenario, isn’t it?

But, fear not. Visualization can be used in a very positive manner as an enhancement to one’s relaxation level. How is this done? Simple, by practicing successful visualization a few times per week for a few minutes. As one continues to work away at this aspect of approaching anxiety, he or she will notice that his or her anxiety symptoms will reduce the more that he or she is able to envision successful scenarios. One is simply invoking the reverse of the scenario described earlier. Mental health professionals can give a more guided and probably more beneficial initial training experience, but one who cannot afford a professional or who prefers to do things him or herself simply needs to practice this technique on a regular basis. Not only do those suffering from anxiety practice this technique, but so do professional sports players, such as NBA players, who visualize themselves making a free throw before they actually shoot the shot in order to increase their free throw percentage.

The other way to use visualizations to reduce one’s anxiety is, besides regularly using visualization on one’s own time, to try to change one’s visualizations, when actually in the anxiety-provoking situation, to more positive ones. This is much more difficult to do and probably less effective than the previous method, but used in combination with that method, this can be an effective strategy.

In sum, this is simply another helpful strategy for one to consider to use as he or she reduces his or her anxiety. Keep in mind that what works for one may not work for another, so if this does not work, try something else until something is found that does in fact work! Good luck to all who seek to reduce their anxiety!

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