Imagine a Happy Place

Imagine a happy place is one of the most effective visualization strategies for reducing stress and anxiety. If you frequently feel overwhelmed or unable to perform when attempting to achieve something, consider creating a "happy zone" that you can visit and use to de-stress.

Before you begin your visualization, it is best if you can remove yourself from the stressful surroundings and participate in some relaxation techniques such as meditation or deep breathing. If you're quiet and concentrated, your mind will be more receptive. Bring to mind a sight that soothes and calms you once you've gone into a more relaxed mood. You can choose a natural backdrop, such as a beach or forest, or picture a relaxing location, such as a spa or temple. It should be somewhere you are familiar with and can easily associate with. Consider yourself in this location, feeling balanced and tranquil.

Rather than simply "viewing" the visuals in your mind, try to mentally transport yourself to this peaceful place and engage as many of your senses as possible. Imagine you can smell the fresh air or incense in the temple, that you can feel the rich dirt beneath your feet, that you can hear the boom of the waves or bird song, and that you can feel the cold breeze moving through your hair. The more you can immerse your senses in the scene, the more real it will appear to you and the more effective it will be in soothing you. Continue with the imagery for as long as you wish, making an effort to totally relax your body and let go of any worries.

If you're not used to picturing or meditating, you could find it difficult to concentrate. Your mind may keep returning to the situations that caused you to feel stressed in the first place, or you may find it difficult to "see" these relaxing images in your mind. Simply restore your concentration to the visualization as needed, and remember that once you've made visualization a regular practice, staying concentrated will become easy.