Ease Anxiety with These 5 Visualization Techniques

visualization techniquesAnxiety comes in many different forms. It can arrive without notice and overcome you in a crippling way, or it can sneak into the background of your mind and nervous system, slyly impeding on your focus and mindset. It’s important to have some go-to relaxation strategies – like visualization techniques – for managing anxiety when it decides to rear its ugly head.

Meditation is one way to train your brain to be less reactive to anxious thoughts – I talk about this all the time on this site. However, when anxiety is in full swing … basic meditation techniques, like mantra and breath-focused meditation, are more difficult. Your mind needs a more pronounced anchor to latch onto during times of anxiety and stress.

I’ve learned this first-hand while struggling through various anxiety-ridden situations. Even though I have a strong, daily meditation practice, I find it difficult to settle into my normal meditation routine when I’m carrying extra uncertainty, anxiety, or stress. And when my mind can’t focus during meditation, that can create even more stress for me, which can send me rolling down an unhealthy downward spiral. When I catch this and identify when I’m experiencing higher-than-normal stress levels, that’s when I adjust my practice.

If you’ve ever felt overwhelmed by anxious thoughts or unable to focus because of something weighing heavy on your mind, try a visualization technique to calm your mind. Author and neuroscientist, Stephen Kosslyn, Ph.D., said, “Visualization activates the same neural networks that actual task performance does, which can strengthen the connection between brain and body.” In fact, a 2004 study found that whether people performed physical exercises or just imagined doing them, they could gain strength by simple using the mind’s power.

Try one of these five visualization techniques next time you’re feeling anxious or stressed to take the edge off.

1. Serene Beach Scene Technique

Public speaking nerves, fear of flying, moving day – Does your mind tend to focus on all that can go wrong? This visualization can help calm your nervous system.

Beach Visualization
Use it: Anytime you feel anxious, uncertain, or afraid

  • Visualize yourself lying on a white sandy beach, complete with clear blue skies and gently lapping waves.
  • Imagine your body sinking into the chair and feel the warmth of the sand on your feet.
  • Let go of any tension, soften your eyes, and continue to breathe with the rhythm of the rolling waves.

2. Blue Light Technique

Whether you’re about to tackle it or are trying to decompress after you’ve completed it, an important and difficult task can cause anxiety. Light visualizations are helpful for relaxation.

Blue Light Visualization

Use it: When you need to relax before (or after) tackling a big task

  • Visualize yourself surrounded by a glowing orb of blue light.
  • Breathe in the light and allow it to fill your whole head.
  • As you breathe out, visualize tension leaving your body as black smoke. It dissolves completely in the light around you.
  • With each breath, allow your body to gradually fill with the healing blue light until your entire being is clear, like a blue crystal.


3. Ball of Yarn Technique

If you find it difficult to unwind after a long, stressful day, it can be challenging to make the most of your evenings and recharge for tomorrow.

Use it: When you’re unable to unwind after a stressful work day

  • Picture a small ball of yarn holding all of that residual tension from the day.
  • Find the tip of the yarn and imagine it slowly unrolling. The strand gets longer and longer, and you can actually feel your tension unwinding.
  • When the yarn is completely loose, you can relax and enjoy the night.


4. Liquid Quiet Technique

Life can sometimes feel overwhelming. When bombarded with notifications, requests, and information, it’s often difficult to silence the chattering monkey mind. This visualization can help you silence the noise and focus your thoughts.

Liquid Visualization

Use it: When you feel your mind racing

  • Visualize ‘quiet’ as a thick, clear liquid, filling your head with peace and quiet.
  • See it pouring slowly down your body, filling you with the clear liquid until you feel like a liquid ball.
  • Once you’re in this zone, breathe deeply and stay in this position for a few minutes.



5. Double-Paned Window Technique

You’ve had a long day. All you want to do is get some sleep. But as soon as you close your eyes, your mind begins to race. Whether you’re overloaded at work or worried about the future, sometimes when your head hits the pillow, those unwanted thoughts take over.

Use it: When anxious thoughts are keeping you awake

  • Picture a bunch of people chatting loudly outside your open window.
  • Instead of yelling at them, since you have a double paned window, you just calmly close it.
  • Imagine that the chatting is silenced when the window is fully closed, and you can drift off to sleep without background conversations.

Try one of these visualizations to support your meditation practice when you feel anxiety creep in, uninvited.


Special thanks to Netcredit for the images!

Melissa Eisler

Melissa Eisler is an ICF Certified Leadership and Executive Coach, certified meditation and yoga instructor, and author. She created Mindful Minutes to offer practical, relatable anecdotes and tips on how to bring mindfulness into the busyness of the digital age. Her intention is to share what she learns about overcoming her own challenges with meditation, mindfulness, and life balance while maintaining a challenging schedule and career. Learn more about Melissa here.


  1. Trevor Bailey on August 15, 2018 at 12:33 pm

    Thank you this is just what I needed.

  2. BHARAT L PATEL on January 9, 2019 at 1:23 pm

    Visualization helps me as a Public speaking skill.

  3. Manish Kr on July 22, 2019 at 10:25 pm


  4. Daniela on August 1, 2019 at 7:14 pm

    I have just started using techniques as these when I am out in public and they help so much!

    • Melissa Eisler on August 1, 2019 at 9:37 pm

      So glad to hear that it has been helpful for you!

  5. john willson on December 6, 2019 at 8:47 am

    these steps have helped me to become a better man

  6. Lucas on January 21, 2020 at 10:05 pm

    Visualization is a powerful technique for a lot of things. It personally helped me a lot to stay focused during high-concentration work and to stay calm while meditating. The good thing about visualization is the fact that it is such a multi-purpose tool that you can use in so many different areas of your life. I, for instance, don’t use it as dedicated practice anymore but created a vision board (https://mindmonia.com/vision-board-how-to/) that helps me to visualize my goals on an everyday basis and “on autopilot”.

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