Visualization

and Imagery
Techniques for stress reduction

References
Benefits

Stimulates parasympathetic
nervous system to help your
body return to a calm and
relaxed state after a threat
like danger, or stress has
passed.
Clears mind for better
quality of sleep.
Reduces anxiety and
depression.
Improves critical thinking.
Breaks unhealthy habits by
helping you detach emotions
from a negative action.
Improves communication
with yourself. When you are
able better understand
yourself, you have more
control over what you think.

Kehoe, J. (n.d.). Visualization.

Retrieved from
http://www.learnmindpower.com/usi
ng_mindpower/visualization/

Mills, H., Reiss, N., & Dombeck, M.

(2008). Visualization and guided
imagery techniques for stress
reduction. Retrieved from
http://www.mentalhelp.net/poc/view
_doc.php?type=doc&id=15672

Shaw, B. (n.d.). Mediation provides

physical, mental and emotional
benefits. Retrieved from
http://www.humankinetics.com/exce
rpts/excerpts/meditation-providesphysical-mental-and-emotionalbenefits

Geena Janda

Visualization
and Imagery
Visualization and imagery
(also known as guided
imagery) are coping
mechanisms for stress
reduction and prevention.
These techniques and
methods involve creating
detailed mental images of
peaceful setting or
environments.
Guided imagery can be
performed alone, however is
generally paired with other
coping mechanisms such as
progressive muscle
relaxation and massage.

Visualization is simply a mental rehearsal

- John Kehoe

Guided imagery techniques and methods work

to help individuals relax for various reasons. It
works as an element of distraction to redirect
peoples attention away from the root cause of
the stress. These techniques allow for the body
and unconscious mind to act as if the peaceful,
serene, and safe environment were real.
Furthermore, these scenes become a learned
trigger that helps recall memories and
sensations resulting from past relaxation
practice. There is no correct way to use visual
and guided imagery, however, the follow steps
are often recommended:

Find a private calm space and make

yourself comfortable.

Take a few deep breaths to center your

attention.

Close your eyes.

Imagine yourself in a beautiful location for

instance a beach, forest or mountain.

Imagine yourself being calm and relaxed

as well as happy.

Focus on different sensory features to

make your scene more vivid. For instance,
if you are imaging the beach, spend time
thinking of the warmth on your skin, smell
of the ocean, and sound of the waves.

Continue with your scene for five to ten

minutes or until you feel relaxed.

Assure yourself that you can return to this

calm place whenever you need to relax.

Open your eyes.