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Stress Management: Imagery Exercises

Table of Contents


Topic Overview

The methods described here help you relax, relieve stress, and feel better.

Imagery for releasing muscle tension

Close your eyes and imagine one of the following:

Imagery as a mini-vacation

Take a 10-minute trip in your mind to someplace you enjoy. The place may be a quiet, peaceful scene or a fun activity. It may be a favorite place from your past or some place you have never seen but can imagine.

Color imagery

Color imagery is good for combating daily hassles and tensions.

  1. Close your eyes and scan your body for tension or discomfort. Picture the color red and associate it with this tension. Imagine all the tense parts of your body as red.
  2. Take a deep breath and change the color from red to blue. Imagine the tension slipping away as the areas change from red to blue. Experience the relaxation associated with the color blue.
  3. Now imagine the color blue becoming deeper and darker, and relax further with each shade of blue.

Practice changing the tension color from red to blue with each daily hassle you confront. Imagine the color blue as your cue to relax.


Credits for Stress Management: Imagery Exercises

Current as of: August 31, 2020

Author: Healthwise Staff
Medical Review:
Kathleen Romito MD - Family Medicine
Adam Husney MD - Family Medicine
Christine R. Maldonado PhD - Behavioral Health


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