Form a mental picture of what is causing your anxiety to take control and set your feet on a better path
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We all experience things that make us anxious. Maybe it’s a difficult meeting, a conversation you’re dreading, or even something bigger, like health concerns that make you worry about your safety and well-being.
Whatever the cause, anxiety is powerful – it can disrupt our lives and keep us from focusing on the things we truly want to accomplish.
So, how do we handle this kind of persistent worrying?
If we’re fortunate, we learn to manage it and keep moving. But for many, coping isn’t so easy. Some people rely on habits that aren’t healthy, while others struggle to find techniques that really work.
If you’re in need of support, consider this: visualization can be a highly effective way to reduce anxiety and create a greater sense of calm. I regularly use visualization with my clients, who often report incredible results.
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Here are a few techniques to help you regain control and create peace of mind.
Managing the noise: Quieting inner chatter
Anxiety often gets louder in our minds, creating a busy noise of thoughts. Whether it’s reminders about tasks, deadlines, or negative self-talk, we may feel surrounded by constant mental chatter, making it hard to find a sense of calm.
To tackle this, try a visualization I call Shutting out the noise:
Imagine you’re in a room with an open window. Visualize each anxious thought, reminder, or critical voice outside that window, where it can no longer directly affect you.
Now, take a few deep, steady breaths. Slowly close the window until it’s completely shut. Notice the difference in volume. The voices outside are still there, but now you can’t hear them – they no longer hold power over your inner space.
Breathe in the quiet and allow yourself to be fully present. Focus on the calm, secure feeling you’ve created.
Releasing tension with “Unwind the String”
Sometimes, we feel tense because we’re holding on to unexpressed emotions or thoughts. Anxiety can make us feel as though we’re carrying a weight, creating an inner pressure that builds up over time.
To release this, try visualizing your emotions as a tightly wound ball of string:
Imagine you’re carrying this heavy, knotted ball filled with everything you’ve been holding back. With each breath, picture yourself gently unwinding the ball of string. As you let it roll away, allow each strand of anxiety to release with it. Notice the weight gradually lightening.
Stay with this visualization until the entire ball is gone, leaving you feeling lighter and free of tension.
Handling persistent thoughts: “The Quiet Room”
If you’re dealing with anxious thoughts that won’t let go, try this visualization exercise for added mental clarity:
Picture yourself entering a quiet, peaceful room where no distractions exist. Whenever an anxious thought arises, visualize gently placing it on a shelf in the room, where it can stay for now without taking up your attention.
Give yourself permission to focus solely on the calm within this quiet room. Notice your breathing and stay present in this moment of peace.
Visualization is a powerful way to manage anxiety because it shifts your mental focus, helping you to release stress and create inner calm. When practiced regularly, these techniques allow you to take charge of your mental landscape.
Anxiety may be strong, but remember that your mind is even stronger – by practising these visualizations, you’re building a foundation of calm that can support you through whatever challenges arise.
Faith Wood is a professional speaker, author, and certified professional behaviour analyst. Before her career in speaking and writing, she served in law enforcement, which gave her a unique perspective on human behaviour and motivations. Faith is also known for her work as a novelist, with a focus on thrillers and suspense. Her background in law enforcement and understanding of human behaviour often play a significant role in her writing.
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