What can anxiety teach us about our imagination

You know when you get that sudden feeling of fear as adrenaline rushes through your body? Your heart may beat faster, your chest may tighten and your breathing may feel constricted.

Often, these sensations begin with an imagined picture of what could happen. Your imagination is powerful enough to create a physical response, even when the feared event is not taking place right now.

Your imagination is not the enemy

The ability to imagine is a valuable human skill. It helps you plan, create, empathise and solve problems. Anxiety simply tends to use that ability to rehearse danger.

When you notice a frightening mental image, you can gently ask: “Is this happening now, or is my mind showing me a possibility?”

Create a different picture

You do not have to force yourself to imagine that everything will be perfect. Instead, picture yourself coping. Imagine taking one steady breath, asking for help, using your skills or moving through a difficult moment one step at a time.

A coping image gives your nervous system a different message: that you have options and support.

Use the body as an anchor

As you practise a more helpful image, notice your feet on the floor and the support of the chair beneath you. Let your breath be slow and comfortable.

The body can help remind the mind that the present moment is different from the imagined future.

Practise with patience

Changing an anxious habit takes time. Each time you notice the fearful story and return to a steadier image, you are building a new response.

Hypnotherapy can be a useful way to work with imagination in a focused, supportive setting and help you create patterns that better serve your wellbeing.