Visualization Techniques for Stress Management

Although stress is a normal physical response to events that make you feel out of balance, continued periods of stress without relaxation can severely threaten your health, according to the HelpGuide website. Chronic stress can raise blood pressure, increase the risk of stroke, negatively affect your immune system and leave you vulnerable to anxiety and depression. Visualization techniques can help you manage your stress and leave you more relaxed and better able to deal with day-to-day life.

Visualizing Goals

• According to Mind Tools, a career advice website, visualization can help you practice success. Choose a situation that makes you nervous and stressed, such as attending a job interview or giving a presentation and visualize it in as much detail as possible. Picture yourself as being confident, relaxed and happy; work through the situation in your mind, detailing every step you will need to take to be successful. Rehearse each step and visualize a successful outcome.

Relaxing Imagery

• While sitting comfortably, close your eyes and imagine a location or event that makes you feel safe, peaceful and relaxed. It can be a real location or event you have visited in the past or simply an imaginary real place. Bring all your senses into the visualization, imagining the sounds, feelings, smells and tastes associated with the scene. For example, if the place you are imagining is a quiet beach, think of the sound of the waves and the calls of seagulls, the smell of the sea and the warmth of the sun on your skin. Whenever you feel stressed, close your eyes for a few minutes and revisualize this scene.

Guided Visualization

• Guided visualization can be a good way to manage stress if you find it difficult to come up with your own visualization imagery or simply find it more relaxing to not be in control. You can attend guided visualization classes with a live speaker or purchase CDs or downloadable audio files with prerecorded tracks, which you can then use during short breaks throughout the day or for longer periods of time when you wake up or before going to sleep.

Scents and Visualization

• Light a candle with a simple scent, such as lavender or frankincense, and sit in a relaxed position in front of it. Watch the flame flicker for a few minutes, breathing slowly and deeply, focusing on the colors of the flame and the scent of the candle. Close your eyes and visualize the candle flame, then imagine a place or scene that you associate with calm and relaxation. Spend some time exploring the scene, focusing on the details, while remaining mindful of the scent of the candle. Repeat this process every day to lock the association in your mind. Place a few drops of aromatic oil with the same scent as the candle on a handkerchief and carry it with you. When you feel stressed, smelling the handkerchief will bring to mind the relaxing scene you imagined.

Vision Boards

• Creating a vision board can help you visualize and achieve your goals, advises therapist and life coach Martha Beck. Leaf through magazines and collect images that trigger a physical reaction in you. Avoid selecting images that represent our cultural idea of a good life, such as luxury cars and large houses, and focus instead on imagery and ideas that you feel drawn to without knowing why. Cut the images out and paste them onto a large sheet of card stock to create your vision board, then place it in a location where you will look at it every day. The board will remind you of the things that matter to you and help you keep focused, in control, and combating stress.