Anxiety is a common experience. Millions of people around the world experience it. When you’re feeling overwhelmed, it’s helpful to have quick and easy coping strategies at your fingertips, such as learning how to distract your mind from anxiety.
One such tool is visual therapy. Visual therapy uses images to improve your mood and reduce stress. Calming images can provide a mental break when you feel stressed or anxious.
This article will explore the reasons why calming images can help you feel better, what kinds of images tend to be most effective, and practical tips for incorporating them into your daily life. We’ll discuss:
- The connection between images of nature and mental well-being
- How color psychology affects your mood
- How to find and use calming images effectively
By the end of this article, you’ll have a better understanding of how to use visual therapy to find relief from anxiety.
The science behind calming images
It’s not just a feeling: there’s a real neurological basis for why certain images can help calm anxiety. Here’s a bit about what’s happening in your brain.
How visual perception affects emotion
When you look at an image, your visual cortex gets to work interpreting it. Then, it sends signals to the amygdala, your brain’s emotional center. Calming images can dial down the activity in the amygdala, which can help lower feelings of anxiety.
Also, your brain contains mirror neurons that allow you to experience emotions by proxy. When you look at an image, your mirror neurons help you vicariously experience those emotions. So, positive, calming images can trigger positive feelings.
How nature affects the brain
Research shows that exposure to nature has a positive effect on stress hormones and the nervous system. Studies have found that time in nature can lower cortisol levels and blood pressure. Even looking at pictures of nature can give you some of the same benefits.
The biophilia hypothesis is the idea that humans have an inborn connection to nature. Images of nature tap into that connection, which can create feelings of well-being and peace.
The psychology of color
Colors have a big impact on our mood and emotional state. Different colors can trigger different emotional responses, and we can use what we know about color psychology to pick images that will help calm us down.
Generally, blues, greens, and soft pastels are the most soothing colors.
- Blues are often associated with tranquility, peace, and serenity. Think of a clear blue sky or a calm blue lake.
- Greens symbolize nature, growth, and balance. Green is a very restful color for our eyes.
- Soft pastels are gentle and soothing. Think of the colors of a sunrise or sunset.
On the other hand, you’ll probably want to avoid bright reds, oranges, and intense yellows. These colors are stimulating and can be overwhelming, making your anxiety worse. Muted and desaturated tones are usually more calming.
Types of Calming Images: Nature’s Soothing Palette
When you’re anxious, sometimes the best thing you can do is look at a photo or video that helps you feel calmer. Nature is a great source for these images. Here are some of the types of calming images you may want to explore.
Water Scenes: Rivers, Lakes, and Oceans
Water sounds and visuals can be very calming. The sound of moving water is inherently soothing, and seeing a picture of a simple water scene can reduce mental clutter.
The ocean has a special connection to serotonin levels. Negative ions from the ocean are linked to increased serotonin production in the brain. Ocean imagery can evoke feelings of relaxation and well-being, which can help you feel less anxious.
Landscapes: Forests, Mountains, and Fields
Green spaces and natural landscapes have long been associated with restorative power. Studies show that green spaces are associated with reduced stress and improved mood. Natural landscapes provide a sense of space and freedom, which can help you feel less trapped and overwhelmed.
Images featuring fog and mist can be especially beneficial. Fog and mist evoke a sense of peace and mystery. These images can create a calming and contemplative atmosphere, which can help you slow down and breathe.
Sky and Celestial Scenes: Clouds, Stars, and Sunsets
The vastness of the sky can promote a sense of perspective. Looking at the sky can help you put things into perspective and reduce feelings of overwhelm. Cloud formations can be mesmerizing and calming, especially when you take a few minutes to watch them change and move.
Sunsets are often associated with relaxation and the end of the day. The warm colors of sunsets can be comforting and soothing, and viewing a sunset can be a good way to calm down before bed.
Creating a Calming Environment with Images
The images around you can have a big impact on how you feel. Surrounding yourself with calming images is a simple way to reduce anxiety and create a more peaceful environment.
Decorating Your Home with Calming Imagery
Think about using nature photography to make your home feel more soothing. Art with nature themes is a great way to boost contentment and create a more relaxing space. Decorate your walls with calming, serene pictures to improve your surroundings.
Choose images that make you feel good and improve your overall sense of well-being. Pick pictures that bring up positive emotions and personal connections. Think about the colors in the images and how they make you feel in the room.
Using Calming Images in Digital Spaces
Setting calming images as your desktop background and phone wallpaper is a great idea. Seeing these images regularly can offer a consistent source of stress relief. Choose images that look good to you and have personal meaning.
You can also create digital mood boards and virtual environments with calming imagery. Digital mood boards can help you visualize and curate a calming aesthetic. Virtual environments can provide immersive experiences that promote relaxation and a sense of peace.
Integrating Calming Images into Mindfulness Practices
Try using images as focal points when you meditate or do deep breathing exercises, like guided meditation. Focusing on a calming image can help quiet your mind and reduce distractions. Pick images that make you feel peaceful and tranquil.
You can also try visual journaling with calming images. This involves using images to express your emotions and process your thoughts. Visual journaling can be a powerful tool for self-reflection and reducing stress.
More than meets the eye: Combining images with other sensory experiences
While calming images can be a great tool for anxiety relief, why stop there? Try combining them with other sensory experiences to boost your relaxation.
For example, try pairing those images with calming sounds, like nature sounds or ambient music. Hearing the sound of running water or birdsong as you look at a calming picture can make you feel even more relaxed. Combining visual and auditory stimuli, such as listening to alpha waves, can really amplify the relaxation response.
Aromatherapy can also complement visual therapy. Certain scents, like lavender and chamomile, are known to reduce anxiety and promote relaxation. Light some candles or use an essential oil diffuser while you’re looking at your calming images.
You can also create a calming environment by controlling the lighting, temperature, and textures around you. Soft, warm lighting can create a cozy atmosphere, while a comfortable temperature and soft blankets can further enhance relaxation. Think about creating an entire calming sanctuary for yourself.
Frequently Asked Questions
What is the most calming thing to look at?
While individual preferences vary, many people find scenes of nature, like landscapes with bodies of water (oceans, lakes, rivers), lush forests, or clear blue skies, to be the most calming. The key is often simplicity, spaciousness, and a sense of tranquility. Abstract art that evokes feelings of peace can also be very effective.
What is a calming color for anxiety?
Cool colors are generally considered calming for anxiety. Blue, in particular, is often associated with feelings of peace, serenity, and stability. Green, representing nature and growth, is another excellent choice. Lighter shades of these colors, like pastel blues or soft greens, tend to be more soothing than darker, more intense hues.
What images reduce anxiety?
Images that reduce anxiety often feature elements of nature, such as sunsets, sunrises, waterfalls, and wildlife in their natural habitats. Images of peaceful animals, like kittens or puppies, can also be incredibly soothing. Furthermore, images that evoke positive memories or feelings of safety and security can be highly effective in reducing anxiety.
What images make people feel calm?
Images that promote feelings of calm typically involve soft lighting, gentle colors, and scenes that suggest peace and tranquility. This could include images of cozy interiors with fireplaces, quiet beaches, or even simple patterns and textures that are visually pleasing and non-stimulating. Ultimately, the images that make someone feel calm are highly personal and dependent on their individual experiences and associations.
The Bottom Line
When you’re feeling anxious, viewing calming images can help to:
- reduce stress
- improve your mood
- encourage relaxation
Calming images are a simple tool you can use every day to manage your anxiety.
What one person finds calming might not have the same effect on you. Personal preferences play a big role in whether a particular image helps you to feel more relaxed. So, play around with different types of images, colors, and styles. See what grabs you and helps you to feel at peace.
Creating a calming environment is really important for your well-being. Whether it’s through the images you choose to look at, the music you listen to, or the people you spend time with, make sure your environment is a place where you feel safe and secure. When you prioritize your mental health, you set the stage for a much happier and more fulfilling life.