Visualization Articles: Learn How To Visualize Information To Improve Wellbeing

Medically reviewed by Paige Henry, LMSW, J.D.

Visualization can be defined as a technique through which a person creates an image in their mind to elicit a positive outcome. This abstract technique is often used for therapeutic purposes to help people relax their minds and bodies. Visualization can also be used to prepare yourself for a future situation. For example, many athletes and dancers use this technique to mentally rehearse their skills and improve their performance. In therapy, mental health professionals may guide their clients in visualization exercises to promote better mental health as well.

The goal of visualization

A beneficial outcome of visualization may be to relax to the point that you breathe with ease, have a lower heart rate, and feel grounded. Visualization is often used in conjunction with mindfulness, which can be defined as a meditative practice that involves paying purposeful attention to the present moment without judgment. 

Research has shown that meditative visualization can improve mental health and calm the stress response. For example, when experiencing a panic attack, an individual might use a visualization technique to feel a sense of peace. Some people find that using visualization can aid them in recovery from a panic attack or even prevent the anxiety response from happening.

How to use visualization effectively

When we are children, our imaginations tend to be extremely active. We may imagine ourselves in fantasy lands with little mental effort. When we become adults, however, it usually becomes increasingly difficult to engage our senses in the same way we did when we were children. Visualization can give us the opportunity to exercise our imaginations, find clarity in our futures, and improve our mental health. 

Studies indicate that people who practice positive visualization can experience improvement in feelings of stress and anxiety related to negative memories and improve emotional well-being overall. 

A beneficial way to use visualization can be to combine it with a mindfulness meditation practice. The practice need not be complex nor take too much of your time. Simply find a quiet place where you will not be interrupted for at least five minutes. In a comfortable seated position, imagine a calm place or scenario and focus on taking deep, full breaths as you actively relax your body. This image does not need to be an escape. Instead, you may commit yourself to the present and allow the imagery to assist you in relaxing your body and mind.

Using visualization for successful outcomes

In addition to relaxation, visualization can be used to help you envision your future. Olympic athletes have used visualization extensively due to its science-backed connection with improvements in performance, including improved focus, endurance, concentration, motor skills, and muscle strength. 

You may have a specific goal or outcome you would like to manifest through visualization. When you create a clear mental picture of the future you would like to attain, you may find that you are more confident and motivated to move forward. This technique can help you cultivate the courage to move into the unknown and support the idea that your goals are realistic and attainable. 

Lastly, spending the time to visualize specific details of what you imagine your success entails can reduce the stress associated with the unknown and paint a positive picture of your future. 

You might write down your goals on a piece of paper, remind yourself of your goals daily, and imagine both short-term goals and long-term goals. As you contemplate these goals, set aside some time each day to visualize what it is that you want to do in your life. Try to imagine your future in detail, potentially considering the sights, sounds, smells, textures, and tastes you may find there. You may discover that the more detailed and exact you are in your visualization, the more effective the practice may be for you. 

If you are having trouble with visualization, consider seeking help from a mental health professional. A therapist can support you in clearly defining and achieving your life goals.

Benefits of online therapy

While in-person therapy can be beneficial, many people find it difficult to manage appointments, commutes, and the potential inconvenience of making time for therapy. In these cases, online therapy can be a beneficial alternative. You may enjoy the customizable nature of online therapy, as you can choose between video conference, phone call, and online chat as you attend sessions from the location of your choice at a time that fits your schedule.

Effectiveness of online therapy

Although more research may be needed regarding the efficacy of online therapy for visualization, a growing body of evidence supports the idea that online therapy is generally just as effective as its face-to-face counterpart. If you’re interested in seeking professional help for mental health-related challenges and concerns, both online and in-person therapy can be valid treatment options.

Takeaway

Visualization can be a helpful tool to aid you as you achieve your goals, manage feelings of anxiety, and maintain a positive mindset. By visualizing a relaxing environment or the future you desire, you may find it easier to manage your thoughts, emotions, and behaviors. For additional help with visualization, goal setting, and any mental health concerns you may be experiencing, consider reaching out to an online or in-person therapist.