Visualization for Stress Management - Example

Let me first give my disclaimer: This blog is not intended to provide therapy. If you are experiencing significant, overwhelming stress or anxiety or you are having panic attacks, seek professional treatment.

OK, I feel better now that that is out of the way. As promised, I am going to walk you through my own personal "happy place" or visualization technique. I am a beach person, so my "happy place" is on a beach. Do not feel that you have to use the beach for relaxation. Perhaps you burn easily or you are allergic to sand. Please feel free to use this as a guide to design your own happy place, wherever it may be. 

Prepare by going to a dark quiet place if at all possible. Turn on relaxing music or white noise if needed. Get comfortable, close your eyes . . .

I am walking out of my hut where I live on my own private island. I see the view from my door, out onto the beach, to the waves, to the sky. I see this picture getting closer as I walk toward the surf. I feel the sand beneath my bare feet. It is warm, but not hot. I feel my feet sinking in the soft sand. I feel each step I take and see myself getting closer and closer. When I reach the water, I look out toward the ocean. I watch the waves coming in. I see the sunlight glistening off the water, I feel the breeze blowing against my face and hair. I feel the sun on my skin. I smell the salty air. I hear the waves crashing, the wind blowing, and the gulls calling. I turn and walk along the edge of the water. I feel the sand again, as I take each step. I continue feeling, seeing, hearing, smelling. I see two palm trees in the distance. I see them getting closer with each step. As I approach, I notice the hammock hanging between them. I see and feel each step as I reach the hammock. I reach out and take the hammock, then gracefully lie down in it (completely unrealistic at this point). I feel the hammock sway from side-to-side as I continue to feel the breeze and sun, and hear the waves crashing. 

I have used this strategy and described it to clients enough that I am conditioned to it. As soon as my feet hit the sand, I feel my body immediately relax. Feel free to adapt this example to suit yourself. Maybe you are on a cruise ship, on top of a mountain, in the woods, wherever "relaxing" is to you. If you are just completely uncreative (is that a word?), print this off and read it to yourself until you know it by heart.