Feeling anxious lately? Here are some clinically-backed tips to reduce anxiety, made simple.

You can’t always control what goes on outside.
But you can always control what goes on inside.”

– Wayne Dyer

To reduce anxiety feelings, visualization techniques have been proven to be effective. This is a powerful technique that can help relieve your feelings of anxiety. What this means is that we use mental imagery to relax your mind and body [1].

Let us do a visualization exercise that you can practice on your own. Think of a place or scene that you find to be very relaxing, i.e. beach, garden, a favourite spot, etc. Feel free to get creative and use any place to relax and unwind from your busy day.

Visualization Exercise: Green Breezy Park

Imagine that you are strolling on a green, breezy park. Start to feel calm as you think about:

• Clear blue sky with white fluffy clouds
• The soft breeze coming through the trees sound of soft waves as the tide gently rolls in
• The sound of chirping birds as the world goes by around you
• The warmth of the sun on your face with just the right temperature
• The fresh smell of freshly cut grass

Be mindful of the tension in your face and body muscles and relax. Close your eyes and take in a slow, deep breath. Allow your breath to match the rhythm of the breeze that is coming through. Rest. Spend time to take it all in.

When you feel you are done, imagine that you are slowly walking away from the park. Remember this place. You can always come back when you need to. Slowly open your eyes and gradually return your mind to the present

Tips:

When visualizing your beautiful scene, be mindful of all of your senses. Notice what you feel, hear, smell and taste.

To get better at visualization, try practicing several times a day. First start practicing when you are not experiencing high levels of anxiety, and this technique will help you on tougher days [2].

Disclaimer:

If you find yourself struggling to cope with anxiety symptoms, consider talking to a certified mental health professional who can aid in finding the best coping ways for you.

Get started here. We provide 1:1 therapy sessions with a certified therapist.
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References:

[1] Nguyen J, Brymer E. (2018). Nature-based guided imagery as an intervention for state anxiety. Front Psychol. 9:1858. doi:10.3389/fpsyg.2018.01858

[2] Moon K, Kim S, Kim J, Kim H, Ko Y gun. The mirror of mind: Visualizing mental representations of self through reverse correlation. Front Psychol. 2020;11. doi:10.3389/fpsyg.2020.01149