Another type of relaxation technique is visualisation. Visualisation helps you calm down and destress, as well as distracting your thoughts – which would work well for people who suffer with panic attacks as it can allow them to be distracted and divert their thoughts away from the panic.
There are many types of visualisation exercises.. most of them include quiet, peaceful outside locations, like beaches, forests, lakes, etc. Picturing a relaxing scene will ease the body and the mind , helping you to calm down and relax.
MentalHelp.net give a step by step guide on a visualisation technique:
- Find a private calm space and make yourself comfortable.
- Take a few slow and deep breaths to center your attention and calm yourself.
- Close your eyes.
- Imagine yourself in a beautiful location, where everything is as you would ideally have it. Some people visualize a beach, a mountain, a forest, or a being in a favorite room sitting on a favorite chair.
- Imagine yourself becoming calm and relaxed. Alternatively, imagine yourself smiling, feeling happy and having a good time.
- Focus on the different sensory attributes present in your scene so as to make it more vivid in your mind. For instance, if you are imagining the beach, spend some time vividly imagining the warmth of the sun on your skin, the smell of the ocean, seaweed and salt spray, and the sound of the waves, wind and seagulls. The more you can invoke your senses, the more vivid the entire image will become.
- Remain within your scene, touring its various sensory aspects for five to ten minutes or until you feel relaxed.
- While relaxed, assure yourself that you can return to this place whenever you want or need to relax.
- Open your eyes again and then rejoin your world.
With this particular one, you can use your own imagination to help you through the technique. Other websites have specific ones, like a starry night or a meadow.
While researching, I found a bunch of scripts of different scenarios for the visualisation technique on InnerHealthStudio.com. However I cannot use these for my app as they are for personal use only.
I think having Visualisation techniques as a category of the relaxation feature would be a nice addition. I haven’t seen many apps use these techniques either, and the use of imagery would work well here.