Study: imagining helps with stress and anxiety disorders

The benefits of imagination are not limited to increasing creativity. Imagining helps you solve problems, create new things, and overcome fear. In fact, recent research has shown that imagining can help cope with persistent stress and anxiety.

How does it work?

Can imagination help with stress and anxiety?

A research team from New York, USA, conducted a study to prove the benefits of imagination in overcoming various psychological disorders. They want to know what role it plays in fear, stress, and anxiety disorders.

Based on this research, it turns out that imagination has a strong influence on the body and mind. What do you imagine when imagining it seems to make the body react as if it is really experiencing it.

When you think about a difficult exam question, for example, your body and mind will become more alert, so you will be motivated to study harder. The same is true if you have a phobia or experience excessive anxiety.

Therapists often use this strategy. They do desensitization therapy by exposing you to something you fear, of course, in a safe situation. This way, your fear response will gradually diminish.

Imagining can help you deal with stress and anxiety, because your imagination is like a warning sign that makes you more alert. When imagining, you can figure out what to do if you are faced with an actual situation.

The results of research regarding imagination

In the study, the research team divided 68 participants into three groups. All participants received small electric shocks that were uncomfortable, but not painful. At the same time, they are asked to listen to certain voices.

The first group was asked to listen to sounds that reminded them of the previous electric shock. The second group was asked to imagine the sound the first group was listening to.

Meanwhile, the third group was asked to imagine pleasant sounds, such as birds singing or raindrops. After that, none of the participants were given electric shocks again.

The research team then scanned the participants' brains with MRI. In fact, the part of the brain that processes sound is active along with other parts of the brain that regulate fear and risk. Participants from all three groups were initially afraid of getting another electric shock.

However, after the participants listened to the voice (group 1) and imagined the sound (group 2) many times without being electrocuted, they were finally not afraid anymore. The sound they hear or imagine makes them more prepared and destroys fear.

Meanwhile, the group of three who only imagined pleasant sounds were still terrified of the electric shock. Their brains don't get the warning like the other groups, so they are more anxious about not knowing when the "danger" will come.

An imaginary way to deal with stress and anxiety

Everyone can imagine, but you need a certain technique so that imagination can reduce stress and anxiety. In the world of psychology, the use of imagination is known as an integrated imaging technique (guided imagery technique).

There are various imaging techniques, and most of them need to be done under the guidance of a therapist. But if you want to do it independently, here are examples of techniques you can try:

1. A safe place

This technique is usually used in mindfulness therapy, including meditation. When you are feeling stressed or anxious, imagining a safe place can quickly generate positive emotions for you.

The method is quite simple. Close your eyes and imagine the place where you feel the most safe. It can be a location in the real world or an imaginary world, whatever as long as it gives you serenity.

2. Light flow technique

Imagining with this technique not only helps with stress and anxiety, but also eliminates bad memories. To do this, find a quiet place and pay attention to what is currently bothering your body or mind.

Focus on the color or texture of the object that reminds you of the annoying sensation. Then, imagine a color that gives you a sense of healing, such as green.

Imagine this green light above your head, illuminating your entire body, then drowning out all the uncomfortable sensations in you.

3. An inspiring imagination

Unlike the previous two techniques, this time imagine that you have the qualities that you have been longing for. For example, imagine yourself to be a smarter, more confident, braver, or kinder person.

Use your imagination and imagine all of these traits helping you to work, have relationships, and interact with the rest of the world. Indirectly, you give yourself suggestions to have these qualities.

Imagination is an extraordinary human ability. Excessive imagination may make you even more nervous. However, you can also deal with stress and anxiety by using controlled imagination.

So, there's nothing wrong with taking the time to fantasize occasionally. Imagine things that make you motivated and happy. Make your imagination a safe place when things are stressful.