Visualisation techniques for stress etc.

[CherryBlossomPie]

Caveating this by saying its just something I stumbled on and wondered if it's a technique I should explore more.

I had EMDR therapy earlier this year . I really struggled at the end of it with moving past the end of the traumatic event. Was sort of stuck because I felt like what is the point, it happened, I can't change it, the end part of it was the worst part for me although hard to explain why.

Anyway the therapist gave me a technique which was to imagine an alternative ending. I know it's an absolute lie, but by giving it an alternative ending I was able to complete the processing exercise. It was what I would have liked to have happened in that moment. She said the brain is very visual and sometimes clings onto visual images so it can help to replace with another.

I found EMDR therapy really helpful. Recently I've been having a bit of stress and was talking to someone about it, and I realised that part of why I feel stressed is the not knowing what the outcome will be, what will things look like in three months, will I get through it without it being a train wreck etc. In talking to them I recognised some patterns with past things - things that I did manage to overcome - and I decided that a good strategy would be to acknowledge to myself (aka lie to myself) that I have got this - I can do this. Kind of like imagining or pretending I am future me already, and in that way staving off unhelpful thoughts etc.

To me this has similarities with the EMDR visualisation technique - kind of like basically using verbal visualisation or just visualisation, to imagine an ending I.e. three months ahead. And in doing so I suppose focuses the mind on that version of reality.

Maybe in doing so I can manifest the future too haha.

I'm just wondering about this visualisation technique- how can I use it more in daily life, what visualisation techniques are there, does anyone else do it, can it be helpful, are there any books?

Or is it woo woo nonsense 😂

I've developed a sudden interest in wanting to use it to motivate myself and problem solve.

EMDR, like hypnosis, harnesses your imagination - that powerful part of your mind that’s controlled by your subconscious and that can take you anywhere, do anything and be anyone. Use it and enjoy it!

Using alternative endings is a common technique for managing PTSD, I was taught it for managing my nightmares, only it wasn't in visualizations it was written. I would write out the nightmare but change the negative parts to neutral alternatives and then I would read this version several times throughout that day, at the end of the day I rip up the page and bin it. It really helped as my PTSD nightmares would linger with me all day and I repeatedly envision them and go over the details all day after having them.

Thanks for sharing this. I really like the written idea. I can only really manage guided visualisation I think, as brain just doesn't do it naturally. I.e. in the EMDR session or if I'm talking to a therapist who paints the picture of an alternative ending .

I'm going to try written..maybe record the ending as well and play it back to myself . Brilliant idea.

Ooh I never thought of recording myself saying it! That's a great idea too.

Thank you for the tip! I think I'm going to introduce a writing hour in the morning - rather than the doom scroll - just write....whether it's something that happened yesterday or an issue that I'm overthinking etc. I used to keep a diary when I was younger but stopped in my 30s and haven't been able to work out why I.e. a rationale for doing it again.

So like the Morning Pages idea from the Artists Way.

No problem, I also journal and find writing in general very therapeutic, I use it for all sorts of things. When I'm having the type of thoughts "you're lazy, you haven't done enough today etc" I write a list of everything productive I've done that day (even including essential things, like brushed my teeth) and seeing it all written down makes me realize I've done far more than my anxious mind is letting me realize. Also work really well off written to-do lists etc.