Visualisation Techniques

A technique used to cope with uncomfortable thoughts,  using cognitive delusion.

How to:

1. Imagine you're resting by the side of a stream. This can look however you like,  with your ideal ambience. 
2. Focus on the stream. When distractions enter your mind,  such as thoughts or feelings, take a moment to notice them without judgement. 
3. After taking a moment to observe a thought or feeling, return your attention to the stream. Place your thought/feeling upon a leaf. You might imagine writing it on the leaf or attaching it in some other way. Place the leaf in the water and watch it float away until it disappears. 

A more physical coping strategy allowing you to externalise and to have more control over a negative thought or feeling.

How to:

1. Acknowledge the anxiety created by an intrusive thought.
2. Write down the negative thought/feeling onto a post-it note.
3. Choose own action with what to do with post-it note.

               For example:

• Rip it up and throw it away.
• Stick it on the wall
• Immediately discard after writing thoughts/feelings down

Similar to 'Leaves on a Stream', a mindfulness and visualisation technique used to help cope with uncomfortable thoughts and feelings.

How to:

1. Imagine a clear blue sky. You can imagine and create the surroundings/ambience as you wish.
2. Focus on the sky. When distractions enter your mind,  such as thoughts or feelings, take a moment to notice them without judgement. 
3. After taking a moment to observe a thought or feeling, return your attention to the sky. Place your thought/feeling upon a cloud. You might imagine writing it on the cloud or attaching it in some other way. Imagine the cloud in the sky and watch it drift away until it disappears. 

A great strategy to externalise all thoughts/feelings you acknowledge in response to experiences or situations. Good forkeeping track of over periods of time. This allows for control and creativity on how you wish to lay out your journal.

How to:

1. Find an empty journal/notebook you'd wish to use. Can be done digitally if preferred.
2. Note down any thoughts or feelings you experience in response to situations during day-to-day. These can be both positive and negative.
3. Track your mood.
4. Note any goals you'd want to achieve during the day/week/month/year.
5. Jot down anything that may be bothering you/any positive aspects in the present moment.