STRESS MANAGEMENT: Creative Visualization Simplified For Effective Stress Reduction
What is Visualization?
Visualization is the technique of using your imagination to create what you want in your life.
Creative visualization is also a powerful stress reduction method, especially when combined with physical relaxation methods such as progressive muscle relaxation. Visualization techniques are aimed at helping people bring about a relaxed physical state by conjuring up vivid and soothing experiences and fantasies.
The practice of positive thinking in the treatment of physical symptoms was popularized by Emil Coue, a French pharmacist. Coue declared that all of your thoughts become reality – you are what you think you are.
For example:
- If you think sad thoughts you feel unhappy.
- If you think anxious thoughts you become tense.
In order to overcome the feelings of unhappiness and tension, you can refocus your mind on positive, healing images.
In fact, there is nothing strange or unusual about visualization. You are already using it every day: daydreams, memories, and inner talk are all types of visualization.
You can harness your visualization and consciously employ them for bettering yourself and your life.
You can use visualization for relaxation/stress reduction/weight management.
A simply visualization exercise for relaxation,stress relief and stress reduction
Take Action:
- Loosen you clothes, sit (or lie down) in a quiet place, and close your eyes.
- Relax your body completely using deep breathing and progressive muscular relaxation. (Take some deep breath; scan your body starting with your toes and moving up to your scalp, think of relaxing each muscle in your body, let all tension flow out of your body. Breathe deeply and slowly from your belly; feel yourself getting deeply relaxed.
- When you are deeply relaxed start think about something you would like – form mental sense impression. Involve all your senses: sight, hearing, smell, touch and taste.
For example: imagine green forest, blue sky, white clouds; then add the sounds: wind in the trees, or running water; smell of pine ad taste of fresh water.
Stay ‘in the picture’, enjoy it, add to it, and play with it.
TIP: you can take relatively short time or quite a few minutes to imagine this.
It should be enjoyable experience: like a child daydreaming. If or negative thoughts arise, don’t resist them – just let them flow through your consciousness, and return to your positive image.
- Keeping image still in mind, mentally make some positive affirmations.
Do this process only as long as you find it enjoyable. Repeat every day, or as often as you can.
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About the Author
Dr.Inese Millere , M.D. is wellness and mindful eating coach for busy women after 40 who want to be Fit, Balanced and Ageless: to manage stress, stress eating, have a healthy and joyful relationship with food and enjoy healthy living and longevity.
