Stress Relief through Visualization
Stress Relief through Visualization
Another growing and widely respected alternative relaxation technique used for stress management, is the practice of ‘visualization’. In fact, it’s becoming increasingly popular for mental health professionals to use this technique – so, as to help individuals re-align the mind-body connection.
This is not a new phenomenon, by the way. Its practice has been around since the ancient Greek times, and it has also been well noted among the Chinese and American Indian cultures. The beauty of it - is, that it can be practiced independently and even in the comfort of your own home.
Unfortunately, there will be many people progressing through their lives under-estimating the power of their minds. Yet, there has been highly credible research conducted in this field - concluding also, that the human mind is much more powerful than many people will assume.
What is Visualization?
Basically, it’s a form of mental therapy with a key focus upon bringing into the mind, certain mental images or pictures – with the aim to trigger or evoke the feeling of being relaxed. In short, visualization resembles a perception experience, in terms of thinking about a certain object, event, or scene.
Obviously, these thoughts and recalled images need to be of a positive and pleasurable nature. Why?
Because, the research studies are suggesting that when there’s consistent repetitive imaging, it has a huge impact upon the brain. By this, I mean in terms of your thoughts creating a brain ‘neuroplasticity change’. In other words, your brain will be molded to whatever your imaging. So, the trick is to aspire to thinking things that can instill some pleasure, joy, or happiness.
For example, you could picture a place or even a person that can instill a feeling or a sense of being relaxed. You may even decide to find a local therapist, who can help you take it to another level - by participating in ‘guided therapeutic imagery.’
This stress relief and relaxation practice goes one step further, by taking into consideration the five senses – so as to have an impact on your body, as well as your mind.
You can receive many benefits from practicing visualization and guided therapeutic imagery.
For instance, not only can it improve your emotional status - it, can help you to slow your breathing and bring your heart rate down, so you can experience a state of calmness and muscle relaxation. Research studies have also highlighted that these types of mental thought practices can enhance motivation and assist to increase confidence and self-efficacy.
According to psychologist and cognitive scientist Steven Pinker, who is a U.S. Harvard University scholar. He explains that mental images within our minds often represent our world experiences, and allow us to theorize how the world around us works.
Pinker, also authored an interesting book, ‘How the Mind Works’
He also suggests that we can formulate likely image sequences in our mind, without directly experiencing their outcomes. Although, some may refer to this, as daydreaming’ if you visualize something you want or wish for an outcome over and over in your mind - the dream or image can come true.
Because, what happens is a build-up of recognition cells within your brain’s memory bank, which can also serve as a two-fold purpose. One being, that your mind becomes more consciously aware of this vision or image, and then your mind and body cells start to become tuned in.
The second purpose is to fix it into your sub-conscious brain - so, you then trigger your attraction in meeting what you desire and use guided imagery as an effective therapeutic stress management technique. [1,2]
How to Practice Visualization
You may have some lifetime goals or ambitions - however, stress can put a halt to those dreams, as the mind can become easily distracted, confused, or sidetracked. This is why you need to strive to bring these aspirations to the surface and start a daily practice of visualizing your dreams.
A good starting point is to bring thoughts into your mind that give you pleasure or joy.
Are their any moments in your life or precious memories that you can revisit? Maybe you can seek out an old photo or two or review a video capturing a special moment and play it often. Lets say you have had an ambition to visit a renowned or prestigious beach or a specific landscape landmark. Then start to run through in your mind and imagine you are sitting on a deck chair just enjoying the sunshine and watching the waves.
Maybe you're experiencing an illness or disease - which is a challenging event in most peoples lives.
Can you imagine yourself overcoming this moment? Its not too difficult if you start visualizing that your well again, and an important step is to envisage that your healthy again and revisit any positive emotions you felt when you were well.
This can be fruitful, if you take daily actions to not get caught up in the negativity trap or feel sorry for your self. Negative self-talk can be a catalyst for any illness or disease to fester - therefore, its vital that you start to 'focus on the now' and not the past. Take small steps or take daily actions that can get you where you wish to be or want to achieve.
Maybe, even buy a small whiteboard and write your wishes, goals, or ambitions down so you can see them each day. Maybe even find a soothing meditation CD to help you focus.
By thinking and picturing things that have brought you joy or things you wish for - you can start to trigger each of your senses and start the visualization process - and, improve your health or give you joy.
Stress Relief through Visualization Works!
References
1] Pinker, S. (1999). ‘How the mind works’. New York: Oxford University Press.
2] Utay, J., & Miller, M. (2006). ‘Guided imagery as an effective therapeutic technique: A brief review of its history and efficacy research’. Journal of Instructional Psychology: Vol. 33, (1), pp. 40-43.
