Visualization Articles

Visualization: definition, examples, and the science behind the cultural phenomenon.

Visualization is a technique that is often used in mindfulness meditation. The goal is to create an image in one’s mind to achieve a variety of psychological purposes. It's used in therapy to help a person relax. Other times it can help an individual remember something that they blocked out from long ago. It is a powerful technique that supports people in healing from trauma, depression, anxiety and other mental health issues. Visualization is also useful in helping people achieve life goals. When a person imagines what they want to happen, they have a clear idea of their end goal. Visualization can help people in many areas of life. Here you will find articles that illustrate the various ways that visualization helps people in a therapeutic setting. Visualization is a powerful tool that can significantly improve people’s health.

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Medically Reviewed By: Aaron Horn, LMFT, MA


Visualization is a technique where a person creates an image in their mind. It is often used for therapeutic purposes. Visualization is an abstract technique that people use to relax the mind and the body. Using visualization, you can imagine something calming, such as sitting on a beach and watching a sunset, to help yourself relax. It can also be used to picture a situation or an action to prepare yourself for actually being in that situation or making that action. Visualization, simply put, is the way that one forms mental visual images. People use exercises of visualization to calm the brain. You might start with closing your eyes and taking deep breaths to center yourself and go on to envision a location where you feel peace. Imagining yourself in a peaceful place can help you feel calm.

The Goal of Visualization

One of the goals of visualization is to relax to the point where your heart rate is lower, and you feel grounded. Many times, visualization is used in conjunction with mindfulness as a tool for reducing stress. When experiencing a panic attack, an individual might use a visualization technique so that they can feel a sense of peace. Some people find that using visualization can, at times, aid them in pulling themselves out of a panic attack or even preventing it from happening.

How to Use Visualization in an Effective Way

When we’re children, our imaginations are wild. We can imagine ourselves in fantasy lands with superpowers. When we become adults, it’s harder to engage our senses in the same way we do when we are children. But visualization is a chance to exercise our imaginations. You might be wondering how to use your imagination to visualize what you want to do. One of the best ways to use visualization is when you're mindful with your mind and body. Visualization is best used in conjunction with meditation. So, you imagine a calm place or scenario, but you’re also engaging with your senses and your body. You don’t necessarily escape to this place. Instead, you’re fully committed and present in where you’re at in the present moment, and you’re using visualization as a tool to become more relaxed.

What Are Ways You Can Use Visualization To Succeed In Life?

In addition to relaxation, visualization can be used to help you envision your future. It’s not just about finding a way to relax. It can help you transform your life. You can think about what you’d like to happen in your life, and manifest it. Visualization can help you relax, cope with anxiety, and it’s also used for achieving goals. Let’s say you see yourself leading a corporation. If you want to be the CEO of a company, for example, you can envision yourself in that role as a powerful professional.

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, but make sure to visualize in your mind what it is that you want to do in your life. Imagine your future and see yourself there. If you’re having trouble with visualization, you can ask for help from a mental health professional. Therapists and counselors can support you in clearly defining your life goals and achieving them.

Online Therapy

When you use visualization, it can help you manifest your dreams. It can also be useful to help you relax when you’re feeling anxious. If you’re not sure how to use visualization in your life, you can ask a mental health professional. Whether you work with a therapist in your local area or choose online therapy, both are places where you can learn to use visualization. Visualization can be a powerful tool to help you in your life, and an online therapist is a person that is qualified to support you in this quest to visualize your future.

The information on this page is not intended to be a substitution for diagnosis, treatment, or informed professional advice. You should not take any action or avoid taking any action without consulting with a qualified mental health professional. For more information, please read our terms of use.
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