Visualization is a commonly used technique in phobia therapy. Guided imagery can be combined with progressive exposure or imaginal desensitization to help reduce the fear.
If you have a phobia, it is important to seek professional treatment. Learning the techniques of visualization, however, can help you to calm your nerves and reduce your symptoms. Many people find that using visualization just before confronting a feared situation can help to keep their symptoms under control. Some people are even able to use visualization to relax in the middle of the situation. Here is what you need to know to get started.
Here's How:
Develop a Relaxing Image: Before you start to visualize, you need to decide what you will focus on. Many people choose images from nature such as a running stream, a mountain view or a warm beach. Others choose a moment from their own lives. Knowing in advance what you will focus on will help you develop your focus.
Find a Comfortable Position: Many people prefer to visualize while lying down. Others prefer to sit in a comfortable chair or use a favorite yoga position. Whatever position you choose, you should be completely comfortable and relaxed.
Use a Simple Relaxation Routine: Although you do not need to go into a full meditative state, it is important to deeply relax. You can use progressive muscle relaxation or simply imagine yourself going down a staircase into your subconscious mind.
Focus on Your Image: Once you are relaxed, bring your image to mind. Explore that image fully. Concentrate on sights, sounds, even tastes and smells. Let the image fill your mind, pushing away any other thoughts.
Breathe Deeply: As you focus on your image, regulate your breathing. Slowly and purposefully fill your lungs, hold for a moment and then slowly release. Pause for a beat before taking your next breath.
Slowly Let the Image Go: After a few minutes, your mind will attempt to wander. Allow the image to dissolve and your mind to relax.
Slowly Return to Consciousness: Reverse the steps that you used to achieve deep relaxation. For example, if you imagined yourself walking down steps, see yourself walking back up the steps. Bring your mind slowly back to the present.
Be Persistent: Your first few visualization sessions will likely be short and frustrating. With regular practice you will train your mind. Try to practice for 15 minutes each day.
Tips:
Minimize Distractions: Turn off the phone and the television. Tell your family to give you some private time. Some people like to play soft music, but be sure to choose a relaxing playlist.
Dim the Lights: Bright light can be distracting. However, turning the lights all the way off may cause you to fall asleep. Choose a low light level with a soft bulb.
Don't Force Yourself: The first few times, your mind will wander almost instantly. Gently guide your focus back to your image, but do not push yourself too hard. If you feel frustration beginning, end the exercise and try again later.
What You Need:
- Patience
- Persistence
