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STRESS MANAGEMENT: Creative Visualization Simplified For Effective Stress Reduction

Updated on October 28, 2016
Visualization is a powerful stress reduction method.
Visualization is a powerful stress reduction method.

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.

Highly Recommended - My Personal Reference Resources

Creative Visualization: Use the Power of Your Imagination to Create What You Want in Your Life
Creative Visualization: Use the Power of Your Imagination to Create What You Want in Your Life
When it comes to creating the life you want, Shakti Gawain literally wrote the book. Now considered a classic, Creative Visualization teaches readers how to use their imaginations to manifest their deepest desires. In a straight-talking narrative, Gawain uses the first part to cover the basics, with chapters such as "How to Visualize," "Affirmations," and "Creative Visualization Only Works for the Good." Once she shows readers how visualization actually works, Gawain moves on to loftier discussions, such as "Contacting Your Higher Self," "Meeting Your Guide," "Setting Goals," and "Treasure Maps."

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.


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    • Inese profile imageAUTHOR


      10 years ago from Rome, Italy

      Green Lotus thank you very much for sharing. Shakti's book is a real life changer and eye opener.

    • Green Lotus profile image


      11 years ago from Atlanta, GA

      Shakti's book literally changed my entire mindset. I read one of the first editions over 20 years ago and never stopped practicing this powerful meditation modality. I must say I've been pretty happy ever since! Focused positive intention isn't so difficult to achieve and the results are amazing.

    • Inese profile imageAUTHOR


      11 years ago from Rome, Italy

      Visualization is HUGE!

      Gawain's book is my refrence book, cant remeber how many times I have re-read it already! Its really great and at the same time so simple. A book for everybody who wantsto learn the power of creative visualization. You are totally right.

      Thank emohealer and Hilly Chism for your feedback.

    • Hilly Chism profile image

      Hilly Chism 

      11 years ago from Holland

      Great hub, creative visualization is one of the great secrets , if you persevere with it, it can literally change your life. Shakti Gawain's book is essential reading for anyone who wants to take control of their life.

    • emohealer profile image

      Sioux Ramos 

      11 years ago from South Carolina

      Thank you, I appreciate this article, visualization is huge. I like to do a remake on the saying. "you are what you eat' to...... "what you see IS what you get" It is so true, the more we share articles like this one the more people can be reached to start seeing the wonderful joyous lives awaiting us all!


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