Future Uncertainty Stress

Guided Imagery

Future Self Visualization

Purpose:

Guided imagery is a relaxation technique where you use your imagination to create calming and positive mental images. By vividly visualizing a peaceful place or a positive outcome, you can calm your mind, reduce anxiety, and shift your focus away from the uncertainties of the future. This practice helps to create a sense of control, focus, and clarity.

Science:

  • Reduces Stress Response: Guided imagery triggers the parasympathetic nervous system, helping to reduce the body’s fight-or-flight response, which is often activated by stress about the future.

  • Calms the Brain: By engaging in visualization, the brain’s activity shifts from the stress centers (amygdala) to the relaxation centers (prefrontal cortex), helping to ease anxiety.

  • Improves Emotional Regulation: Imagining positive outcomes and peaceful scenes helps the brain reframe uncertain or stressful situations, promoting emotional balance.

  • Enhances Cognitive Function: Visualization has been shown to improve mental clarity and focus by directing attention away from overwhelming thoughts, enabling better decision-making.

When to Use:

  • Before uncertain events

(ie. opening college application decisions, before events or a new class, when you are in a spiral of “what-ifs”, proactively worrying)

How to Use:

  1. Find a quiet, comfortable space: Sit or lie down in a relaxed position where you won’t be disturbed.

  2. Focus on your breath: Begin by taking slow, deep breaths to center yourself and prepare your mind for visualization.

  3. Visualize a calming scene: Picture a peaceful place, like a beach or a forest. Imagine the sights, sounds, and smells that would make it relaxing.

  4. Create a positive outcome: Visualize a successful outcome for your uncertain situation. Imagine yourself feeling confident and calm as things unfold positively.

  5. Focus on the details: The more vivid and detailed your imagery, the more effective it will be in helping you reduce stress and feel more in control.

  6. Return to the present: After a few minutes, gently bring your focus back to the present moment, carrying the calmness with you.

***The tool download below has other future-self visualization activities, too.

Tools:

To practice a Thought Record try our:

  • Guided Imagery Scenario Card Deck

  • Future-Self Visualization Mood Board Activity

  • Future-Self Visualization Journaling Prompts