Anxiety and Chronic Symptom Relief: Tips for Creating Impactful Visualizations

 If anxiety responded to verbal commands you probably would not be reading this post because you would be feeling amazing, calm and relaxed and living life to its fullest. Unfortunately, symptoms of anxiety do not respond well to someone saying, 'Calm down' or 'Don't worry.' It's less concerned with words and more attuned to emotions and experiences. This is why we often find ourselves stuck in a loop of anxiety and chronic symptoms – our attempts to reason alone with this part of the brain will fall on deaf ears.

Visualization is a powerful technique rooted in both science and faith that can help us conquer anxiety, fatigue, and food sensitivities and so much more. Visualizations have a unique ability to speak the language of the non conscious survival brain, reaching it on an emotional and experiential level. When we use visualizations effectively, by following a few guidelines we can effectively rewire the brain's associations, reshape its structures, and naturally initiate the release of healing neurotransmitters and hormones.

Why Visualization Works

Visualization operates on the principle of neuroplasticity, the brain's remarkable ability to reorganize itself by forming new neural connections. When we visualize an event or scenario repeatedly, our brains interpret it as a real experience, creating new neural pathways associated with that mental imagery.

Now, let's uncover some valuable guidelines to enhance the effectiveness of your visualization practice:

Guideline 1. Speak Out Loud in Present Tense:

Speaking in the present tense is a practice borrowed from affirmations, which are positive statements aimed at counteracting negative thoughts or beliefs. When you use present-tense language in your visualizations, you're telling your brain that the desired outcome is not in the distant future but happening right now. You will want to avoid using phrases like “I am free from” 

Example: Instead of saying, "I will be calm and confident," declare confidently, "I am calm and confident." This linguistic shift helps align your mind with the desired state.

Instead of saying, “ I am free from anxiety,” declare confidently, “I am calm and peaceful”

Guideline 2: Engage All Your Senses

As you dive into your positive visualization, whether it be a past memory or future hope, engage all your senses. Imagine the scenario as vividly as possible. What do you see, hear, smell, taste, and feel? The more senses you involve, the more real and effective your visualization becomes. Let's say your affirmation is about finding inner peace—visualize a serene landscape, hear the soothing sounds of nature, and feel a gentle breeze on your skin.

 Guideline 3: Engage with Positive Emotions:

To supercharge your visualizations, infuse them with the potent fuel of positive emotions. Even if it is not initially genuine, your non conscious survival brain does not know this! Emotions are like rocket fuel for the brain, enhancing the creation of neural pathways associated with the desired outcome. They trigger the release of feel good hormones and neurotransmitters such as dopamine, serotonin endorphins and oxytocin.

• Dopamine:  Dopamine plays a key role in our brain's reward system. It is released when we experience pleasure, rewards, or satisfaction. Dopamine is associated with motivation, pleasure, and the reinforcement of behaviors that are essential for our survival, such as eating and social interaction. Low dopamine levels can lead to feelings of apathy and lack of motivation.
• Serotonin: Serotonin is another neurotransmitter that contributes to our overall well-being and mood regulation. It helps regulate mood, appetite, and sleep cycles. Balanced serotonin levels are associated with feelings of happiness, contentment, and emotional stability. Low serotonin levels are often linked to conditions like depression and anxiety. 
• Endorphins: Endorphins are the body's natural painkillers and mood elevators. They are released in response to stress and pain and are often referred to as "feel-good" hormones. Endorphins create a sense of euphoria and can help reduce pain and stress. 
• Oxytocin: Oxytocin is often called the "love hormone" or "bonding hormone" because it plays a crucial role in social bonding, attachment, and emotional connections. It is released in large amounts during activities like hugging, kissing, and childbirth. Oxytocin promotes trust, empathy, and social bonding, enhancing our sense of connection with others 

Example: As you visualize, imagine yourself filled with positive emotions, love, joy, peace. Imagine the feeling of these positive emotions coursing through every cell in your body.

 Guideline 4: Connect with Current Triggers:

Identify the specific triggers in your life that contribute to your anxiety, fatigue, or food sensitivities. Then incorporate the trigger into your visualization, but in your visualization you will have a preferred response. By visualizing these triggers you are giving the brain updated information.  Sending a clear message that in fact the trigger is not life threatening. In time this will alter your brain's response to them, and you will gradually change how you react to these temporary challenges.

Example: If certain foods currently cause discomfort or sensitivity, create a mental image of yourself savoring those foods without any negative repercussions. Envision your body responding positively to these foods as they did in the past.

Guideline 5: Include Jesus in Your Visualizations:

As Christians, consider inviting Jesus or even just infusing His presence into your visualizations. Including God Into your visualizations will amplify their power, increase faith and enhance your relationship with Him.

Psalm 16:11 (NIV): "You make known to me the path of life; you will fill me with joy in your presence, with eternal pleasures at your right hand."

• Hebrews 11:1 (NIV): "Now faith is confidence in what we hope for and assurance about what we do not see."

Example: Imagine reading the Bible in a peaceful environment, or picture Jesus right alongside you on that dream of beach vacation or hiking that mountain. Try and visualize Him sitting down with you during a meal, eating amazing foods with comfort and ease and great conversation.

Guideline 6: Stay Consistent

Positive visualization is a journey, and for some it is beneficial to approach it gradually. Start with shorter sessions and gradually increase the duration as you become more comfortable with the practice up to 10-15 min. Neuroplasticity 101 teaches us that consistency is key when it comes to rewiring the brain, so aim to incorporate positive visualization into your daily routine.

It is helpful for many to set aside a regular time for your practice,  and try to keep to it. Tip: Aim to link your visualization to something you already do, like right upon rising or after brushing your teeth. The more faithfully you adhere to this schedule, the more profound your progress will be over time.

Visualization isn't merely wishful thinking or daydreaming; it's a strategic approach to rewiring your brain and regaining control over anxiety, fatigue, and food sensitivities. The key is not just to think positively but to immerse yourself in these positive experiences, effectively rewiring your brain to embrace a healthier, more peaceful state. So, remember to speak in the present tense, infuse your visualizations with positive emotions, insert current  triggers, and incorporate your faith. Consistency is your ally in this journey. Visualization, when done right, can be your golden ticket to a healthier, more vibrant life.

Ready to experience the transformative power of positive visualization? Watch our free training video to dive deeper into this practice and discover how it can help you conquer anxiety and achieve lasting peace and well-being.

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You are Loved more than you know,

Angel