Weekly Prompt #19: Visualize to Actualize exercise to deal with stress
Hello everyone, I hope you are all being easy on yourself this week.
A couple of weeks ago we discussed: What are your main sources of stress in your life? Thank you to all who participated and shared their thoughts for discussion. I enjoyed them. I hope you all did too. If you didn't share yours, please share them here and I look forward to reading and discussing them with you.
This week's prompt: Participate in the Visualize to Actualize Exercise (V2A) with us!
As we were discussing how stress is keeping us occupied and how overwhelming it feels, I wanted to share a technique that you may find helpful to manage stress. It's called the Visualize to Actualize Exercise, and it's a practice that combines visualization and action to help you overcome the challenges and anxieties that life throws at you. This exercise can be a game-changer for you, and I hope you can find it helpful.
Why this exercise is so effective?
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Because it taps into the subconscious mind. When you visualize your desired outcome, you're sending a clear message to your subconscious that this is what you want to manifest in your life. And by consistently taking action aligned with that vision, you are reinforcing that message and creating positive momentum.
- It helps you stay focused, motivated, and resilient in the face of challenges.
- It also brings a sense of clarity and purpose to your actions, making you more effective in achieving your goals.
So, what is the V2A Exercise?
It is a simple and powerful process that involves creating a vivid imagination (a mental image) of a desired outcome and then taking inspired action to bring that image to life. It's all about harnessing the power of your mind to manifest positive change in your life. Let's practice it together!
- Find a quiet and comfortable space where you can relax and focus. Close your eyes and take a few deep breaths to center yourself. Now, visualize the situation or aspect of your life that is causing you stress. See it clearly in your mind's eye, and acknowledge the emotions that come up.
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Next, imagine the ideal outcome or resolution for that situation. Picture it in as much detail as possible. How does it look? How does it feel? What does it sound like? Immerse yourself in this vision, allowing yourself to fully experience the positive emotions associated with it.
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Now, here comes the crucial part: take inspired action. Think about small steps you can take to move towards your desired outcome. Break it down into manageable tasks and commit to taking action on them. The key is to align your actions with the vision you've created in your mind.
For example, let's say you're stressed about a work project. Visualize yourself successfully completing the project ahead of the deadline, receiving praise from your peers, and feeling a sense of accomplishment. Now, think about the specific actions you need to take to make this vision a reality. It could be creating a detailed project plan, delegating tasks, or seeking help from a mentor. Take those actions and keep moving forward.
Points to remember:
- V2A is not about wishful thinking or relying solely on the power of your thoughts. It is about combining visualization with intentional action. By aligning your mind and actions, you are creating a powerful force that can help you overcome stress and achieve your goals.
- Dealing with stress is not a one-size-fits-all solution. What works for one person may not work for another.
- It won't bring you instant outcomes and it is a process that involves small steps.
- The initial outcome might not be the same as you visualized but with practice and inspired actions, you will be able to get closer to the visualized outcomes.
Remember, stress is a natural part of life, but it doesn't have to control you. So, let's practice V2A together and kickstart the practice! I want us to respond to the following questions:
- What is causing you stress lately? For ease of practice, please name only one stress.
- What will be the ideal outcome if you will be focused?
- What are the 3 small steps you can start with?
If you experience a challenge responding to any of the above questions, please know it is okay. Share what you can and we will work together to practice it!
Join us in the Anxiety Support Chat every Monday and Tuesday!
Trying to find a way of not having fights with Dad about everything
@Disneywoman It sounds like you're experiencing some difficulties in your relationship with your dad. You must care about resolving things in a peaceful way. If you can take one step today to be kinder towards yourself, what would it be?
@ASilentObserver I don't know. The problem is that the way my parents treat me -I feel like I have to act like a spoiled brat aka childish mask. vs. if i'm with people my own age, or with older people without my parents I can wear an "adult mask" if that makes sense?
@Disneywoman It sounds like wearing different masks around different people feels challenging. You mention feeling like you have to act childish around your parents - is that draining or uncomfortable for you in any way?
@ASilentObserver yes it feels uncomfortable. They do want me to grow up and be an adult but when the only adult thing I do in this household is cook once a week? Mom doesn't let me help with laundry unless she's incapable (broken leg 2007) or is absentee (ie summer of 2012), or she's needs help because she can't use one of her hands (2018). Mom wouldn't allow me to cut my own pills back when when it was bigger (they're smaller now) without supervison and she wouldn't even allow me to phone in my own prescriptions on the phone after the drugstore closes without supervsion. And I don't know how to change my own *** bed. All Mom "allows" me to do with bed business is to take my stuffed animals off the bed and take the pillow case and the bottom and top sheets off.
PS I only used the term of " wearing different masks" because I learned that Analogy(?) I think to call it from two of John Green's book (Paper Towns andLooking for Alaska) in recent years. Even though if I had thought about it harder I also briefly learned it about from a song from Andrew Loyld Webber's "Phantom of the Opera" the opener song of the 2nd Act.
PS I only used the term of " wearing different masks" because I learned that Analogy(?) I think to call it from two of John Green's book (Paper Towns andLooking for Alaska) in recent years. Even though if I had thought about it harder I also briefly learned it about from a song from Andrew Loyld Webber's "Phantom of the Opera" the opener song of the 2nd Act.
PS I only used the term of " wearing different masks" because I learned that Analogy(?) I think to call it from two of John Green's book (Paper Towns andLooking for Alaska) in recent years. Even though if I had thought about it harder I also briefly learned it about from a song from Andrew Loyld Webber's "Phantom of the Opera" the opener song of the 2nd Act.
@ASilentObserver
Hi, again, ASO,
- What is causing you stress lately? For ease of practice, please name only one stress. Not having a regular sleep schedule.
- What will be the ideal outcome if you will be focused? I'm not sure how doing this exercise will help me. But, ideally, I'll get 8 straight hours of sleep.
- What are the 3 small steps you can start with? I only know one thing that will help. When I wake up the first time, I have to pay close attention to when I get that feeling of being sleepy, and go to bed right then.
@purpleTree4652 Thank you for sharing about your struggle with an irregular sleep schedule. Not getting enough quality rest can definitely cause stress and affect our daily lives. An important first step is listening to our body's cues. Focusing on your breathing or relaxing muscles could help ease you into sleep.
What thoughts come to mind when you notice feeling sleepy?
