Say you’re afraid of public speaking but need to speak at a seminar for work. Avoid seeing yourself give an impassioned, bombastic speech and being met with a standing ovation. While your presentation might go over well, such a response is unlikely. [2] X Research source Instead, imagine things going reasonably well. Picture yourself staying calm and collected while in front of the room. Imagine your heart rate remaining relatively stable and remaining calm. Picture yourself not stumbling over the words and answering questions as they come without too much hesitance. [3] X Research source
For instance, visualize yourself completing all your research and preparing your notes. Once you have completed this step successfully in real life, visualize yourself delivering the presentation to an empty room, and then do so. Move on to visualizing a strong presentation in front of a trusted friend or colleague, someone who is supportive and will give constructive feedback on things you can work on to improve your speech. Then go ahead and do this step in real life. Finally, visualize giving the presentation successfully at work, starting a day or two before the presentation if possible. Using this method, you work up to the final result, increasing your confidence along the way.
Again, you may wish to start small, starting by visualizing yourself contributing a comment during a work meeting or perhaps speaking up to support someone else’s contribution. Once you have accomplished that, you may move on to visualizing something more assertive, such as acknowledge what others have said in the meeting in a sentence or two, then following it up with a question. In this way, you will build up to the greater goal of contributing calmly and regularly to the meetings. Choose a location free of distractions. It will be easier to concentrate on your imagination without outside noise. Sit or lie down in a comfortable position. You want to make sure there are no aches and pains distracting you from your mind’s eye. Close your eyes and begin imagining. [5] X Research source Some people find it helpful to write down their visualizations before or after the process. This can help you nail down concrete details and better imagine your success scenarios. [6] X Research source You might want to play some soft music or light a candle. It might be easier to visual in a relaxing atmosphere. Make sure your breath is slow and steady as you visualize your success. [7] X Research source
Sight is probably the easiest thing to visualize. Returning to the presentation example, you can easily visualize what a conference room might look like. You might even want to Google image the place where the presentation will take place to help you better imagine success. Smell and taste may be slightly harder to visualize in certain scenarios. However, try your best. A conference room, for example, may smell of cleaning products. If you usually have a cup of coffee before speaking, you may have the aftertaste in your mouth. Engage with sound and touch as well. You may feel your papers in your hand as you move through your notes. You might hear the sound of people coughing, shifting in their seats, fiddling with their phones, and even the occasional whisper.
Think about your past and present. What memories do you find the most calming? Is there a special place or moment that brings you feelings of happiness? Make a list of your most calming places. These will vary from person to person and can be vague or specific. For example, you can picture yourself by an unnamed body of water. However, you may also remember a specific room in your grandmother’s house where you used to nap as a child.
Find a comfortable place in your home that’s free of outside distractions. Lie down or sit in a position that’s comfortable for you. If it helps, play soft music or light candles. Anything that makes the experience more relaxing. [10] X Research source Close your eyes. This makes it easier to focus on the mental image over your physical surroundings. If you’re having trouble relaxing and getting started, try taking a few deep breaths. Breathe in through your nose and then out through your mouth, channeling the air towards your lower abdomen. This can help quiet your mind and allow you to focus on your imagination.
Say a relaxing spot for you would be a spring day near a lake watching a group of ducks swimming. First, what does this image look like? What color is the water? What colors are the ducks? What kind of foliage surrounds you? Where are you in this scenario? Are you sitting on a nearby bench? Standing over a bridge running across the creek?[11] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Engage with your other senses. What does it sound like? Imagine hearing the gentle flow of running water. Think about the quacking noises the ducks would make. What might this area smell like? Are there lilac trees blooming nearby, for example? Can you smell the wet dirt near the lake?[12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Can you taste the air in your mouth? Do you taste a small hint of dirt and water with each breath? How do you feel physically in this moment? Are you pleasantly warm with only a light spring jacket? Is there a gently breeze blowing on your face?[13] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
When you experience fear, your body enters fight-or-flight mode, which means it’s pumping you full of hormones like adrenaline and cortisol (known as the “stress hormone”[16] X Research source ) and your blood pressure and heart rate become elevated. Relaxing your body and mind through visualization will help activate the relaxation response, which will trigger your brain to release signals and hormones that calm your body and mind. [17] X Trustworthy Source Michigan Medicine The University of Michigan’s medical center, which provides patient care, supports research, and educates the public on health topics Go to source Many people find visualization very effective for combating fear in the moment. If you’re scared of flying, try visualization during take off. If you’re unable to sleep due to stressful thoughts, try visualizing before bed each night. [18] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Practice visualizing regularly. Even when you are not stressed, try engaging with your senses to imagine a calming scenario. [19] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Visualization is one of many relaxation techniques. It may not work for everyone. If visualization does not work for you, even after practice, move on to another technique. You can try meditation, yoga, deep breathing, or many other relaxation techniques. [20] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Some fears, however, may be made worse by research. Medical fears, for example, can worsen anxiety if you google symptoms or diseases. If you find your anxiety increases when you learn about your fears, stop looking up information and do something else.
