Krystal Horton

Columnist

Let me start by saying that I hope everyone is faring well in the aftermath of Hurricane Helene! Though I in no way wanted a hurricane to prompt use of the skills we have discussed, I do hope that you found some of the exercises helpful in the chaos that followed. 

I fully admit I was not sleeping or eating well, and required lots of controlled breathing, selfcare, and positive thinking to get me through the unknowns. As I engaged in a little backyard camping, listening to the coyotes and other critters, I also found myself using some visualization strategies to offset the racing thoughts. Now, it should be noted this coping technique takes time and does require you to close your eyes. So, unlike controlled breathing, you do have to be a little bit more selective with your environment.

That being said, it is still one of my favorite coping strategies, especially since when used at night it will help you fall asleep.

You know when people talk about going to their “happy place” in their mind? That’s what we are aiming for with this exercise. The idea is to quiet your thoughts by intentionally focusing them, and to slow your physiological responses (breathing and heart rate) by imagining a more relaxing setting. To start, get comfy, then pick a favorite location or memory. For the sake of this example, I am going to choose the beach. Now it’s called “visualization,” so the first thing to do is to visualize the environment. All beaches have sand, water, and sky, but be specific. Imagine the colors and textures. Is the sand fluffy and white, or dark and hard packed?

Perhaps you imagine the brown waters of Jekyll, or the clearwater of the Gulf. Either way, recall the color variations in the water. The areas where it is darker because of the deeper channel and lighter as it approaches the shore. Is it a glassy top or are there waves. If there are waves, what size are they and how do they look? Does the sky have any clouds? What else do you see during your perfect beach day –dunes, animals, people, boats?

Spend as much time on this as possible. The more details the better!

After you have set the scene, hold the image in your mind and “turn up” the sound. What do you hear? Do we have a roaring ocean and waves, or perhaps just a gentle lapping at your feet.

What sound is the wind making? Do you hear any dogs barking or music playing? I know my beach visuals contain the sounds of children giggling and squealing when the waves hit. I also have the occasional boat or plane pass by. As with the visual, keep adding details until there are no other sounds to imagine.

The next two sections get a bit trickier. Let’s talk about what you smell at the beach. This can be a difficult area to describe, but we typically have “phantom” smells we can conjure from our memories. For instance, the smell of salt and sand on a sultry summer day.

Maybe you smell funnel cake if you are near a pier, or bait if you are fishing.

A day at the beach is not complete without that sunscreen smell, or maybe even the bug spray if you are around here! I also smell the laundry fragrance on the sheet I tend to sit on. Then of course I have the scents of all my favorite beach snacks peanut butter and jelly, some chips and crackers, and whatever soda I am drinking. By the way, when I mentioned the last few could you taste them?

That’s the next step. Conjure up that phantom taste of the food and drink your consuming. Maybe even the sunscreen and lip balm. Don’t forget the air has a taste a well. If you don’t believe me, think of the difference when you take in a big breath on a hot summer afternoon in Georgia, compared to the crisp, cool, autumn air of a late season Friday night football game.

Now that we have done the tricky part, let’s bring it in with what we feel.

This is a two-parter. For starters, quite literally what do things feel like when you touch them.

The temperature of the air and water on your skin.

The current against your legs or the texture of the sand between your toes.

The sunscreen you’re rubbing in or the blanket you’re sitting on. That ice cold soda or slightly greasy snack in your hand. Now add in what you feel in the emotional sense. Content. Relaxed.

At peace.

If you are doing the exercise correctly, it should take several minutes to complete the image in your mind. You are always holding the image you’ve created, while adding additional layers. You are being intentional with your thoughts and are using multiple areas of the brain to recall and conjure the sensory memories. Most importantly, your brain is relaying an image of safety and comfort, which should reduce those “fight or flight” responses. Once you get the basics, you can try other scenarios to provide some variety. Perhaps, you can even try to imagine a place you have never been.

Remember: Knowledge matters. Mental Health matters. Most importantly, you matter.