Stress management technique - Visualization

Let's dive in to a real stress management technique shall we? I'll start with my favorite, visualization. This technique can be highly effective, with practice, for a multitude of personal tribulations. I used it in therapy with individuals who suffered from depression, anxiety, general stress, trauma, you name it! You may have heard of or even used this technique before, particularly if you participated in Lamaze or childbirth classes, or if you have ever used guided imagery tapes/CD's, et cetera. 
Basically, visualization is picturing yourself somewhere else or doing something else.  Sounds simple enough, right? It is not always that easy, especially if you are experiencing significant stress. The mental effort it takes to concentrate fully on something when you are stressed can be quite taxing. This is where the practice comes in. The more you use this strategy, the easier it gets and the faster it works. Ready? 
1. Find a quiet place. Try to be in a quiet room with no one else around. You may need some sort of noise or music to block out background noise. Fans work well or relaxing instrumental music. If you have a CD or MP3 of relaxing sounds such as ocean waves or rain forest sounds this would be appropriate as well, especially if the sounds fit into your particular visualization. However, silence is equally effective, if not more.  
2. Get comfortable. Lie or sit down. Get yourself situated before you begin. 
3. Choose your "happy place." Yes, Peter Pan was right. If pure relaxation to you is sitting on the beach in the sun, then use it. If your idea of peace is sitting in a field of flowers, then go there. Maybe you are a fisherman. You might be sitting in a boat on the lake. Whatever works for you is fine as long as it is something relaxing and peaceful.  
4. Now, close your eyes and picture it, whatever it is. Really see it in your mind. Picture every detail.  
5. Add your other senses, what do you hear? What do you feel? What do you smell? Add as many details to the experience as you can to make your visualization as realistic as possible. 

How do you feel? The first time may be difficult, especially if you are particularly stressed. The first few times are also more difficult because you have to think about each step in the process. With practice, visualization becomes easier because you do not have to think so hard about it, and your brain is allowed to just relax. Also, with practice, relaxation becomes a conditioned response, which means your brain/body recognizes what is about to happen and immediately begins to relax. 

On my next post I'll describe my own "happy place. " You can use this for reference to help you design and personalize your own mental vacation or you can use it verbatim as a guided imagery tool.