How To use Visualization Techniques to Manage Your Work Stress

How To use Visualization Techniques to Manage Your Work Stress

Stress is everywhere, and it can bring both good and bad reactions. Learning about its role in your life and learning new simple strategies to manage your stress will define your overall happiness and success in life.


Visualization is the process of creating a mental image that is soothing and pleasant for you that can be used as a focus to help reduce stress. Visualization is a stress management tool that can be employed any time or place that you need it. While you are learning to use it, you may want to find a quiet place where you will not be interrupted. As you become more familiar with the technique, you can call the images to mind whenever you need them.

  • Find a comfortable position, either lying down or sitting in a chair. Make sure you have good body alignment. If you are sitting, have your back straight and feet flat on the floor. If you are lying down, try lying flat on your back with your head comfortably supported until you have learned the technique.
  • Close your eyes and take two deep breaths, inhaling into your abdomen and exhaling as much air as you can. Let you breath return to normal.
  • Allow your mind to create an image of a place or situation that is especially peaceful and relaxing for you. It may be a sunset on a beach, a snow covered mountain, a beautiful forest or some other scene from your travels or pictures you have seen.
  • Bring this picture fully into focus. Imagine the sights and sounds that accompany the scene. Do this carefully, bringing your attention to each sight and sound individually, and savor the beauty and serenity of the image.
  • As you do this more often, you may want to add intentional movement such as wading in the ocean or hiking through the woods.
  • There are many guided imagery tapes available. They are very helpful in teaching the technique and creating the images that will be most effective for you. However, you can also learn to use visualization as an immediate method of quickly removing yourself from a stressful situation without ever leaving the room. By briefly diverting your attention from the stress to something pleasant, you create a space that allows you to return to the current situation with a different perspective.

[quotes]I have been using simple visualization techniques for more than three years now, and have totally been able to control my stress, be more patient and integrate a more balanced approach to my working environment[/quotes]

Stephen Wallberg, CEO






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