This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.

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Treatment option 41: Doing a visualization exercise

Closely related to meditation and mindfulness is the practice of purposeful visualization. Though in recent years the technique has often been used for goal achievement and performance enhancement, it is also helpful for emotional regulation.

Choosing a calming mental image and focusing on it in a quiet environment for a time can relax the body and calm the mind. It can also reduce physical pain. The imagery you choose should feel natural and healing, such as an ocean, a sunset, a candle, a forest or a starry night sky. Abstract images are also popular, especially when accompanied by a helpful narrative. Some people enjoy imagining healing waters or energies flowing through their body or a loving source enveloping them.

If desired, add “using visualization” to your list of emotional coping skills. You might also want to write down specific ideas to try.

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