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Sensory Imagery: Creating a Safe Haven in Your Mind

Have you ever used sensory imagery to counter an anxiety attack? Or, even just an increase in your anxiety level? I used to, but it's been a long time. This morning, though, I was reminded.


My Morning Walk


As I was walking my dog Murphy this morning, I was a bit stressed. Anxious, to be honest. My work load had become intense lately and I was trying to keep my head above water. I decided to listen to a podcast on anxiety as I walked, and the subject interested me.


The guest was discussing sensory imagery and how helpful it can be for countering negative thinking, especially thinking which leads to anxiety. I have used sensory imagery in the past, but it had been a long time and what the guest shared made sense. So, I thought I'd to a little digging.


Sensory Imagery


Anxiety can be very powerful. Racing thoughts. Pounding heart. Tight chest. Shallow breath. The world feels like it’s closing in.


Sensory imagery — that vivid mental escape into sights, sounds, and sensations — can be a lifeline that pulls us back. It’s not about ignoring the anxiety, but instead redirecting our minds to something grounding, something that feels real and safe.


Let me share an example of my own.


Lets say I’m in the middle of an anxiety attack, and my brain is freaking out. Instead of fighting it, I close my eyes and imagine I’m sitting by a quiet mountain stream. I live in Colorado and mountains have always been peaceful for me. I focus on the details — the cool mist on my skin, the soft gurgle of water over smooth pebbles, the scent of pine in the air. I let the sunlight filter through the trees in my mind, warming my face, while a gentle breeze rustles the leaves.


By involving all my senses in this scene, I give my brain something to latch onto, pulling it away from the stress and chaos. It’s like hitting pause on the panic, giving my nervous system a chance to reset.


Create Your Own Images


You can build your own scene — maybe in a den near a fireplace with the smell of old books, or a beach with waves lapping at your toes. In the podcast I was listening to, the guest used the imagery of biting into a fresh, juicy orange. The key is to make it vivid enough to feel real.


The beauty of sensory imagery is that it’s personal, and you can do it anywhere, anytime. You don’t need a quiet room or special tools — just your mind.


I’ve used it in crowded grocery stores, during sleepless nights, or even in the middle of a stressful day at work. Pick one sense, like the feel of soft sand under your feet, and build from there. Over time, practicing this technique can make it easier to slip into that calm mental space when anxiety strikes.


It’s not a cure-all, and some days are tougher than others, but it’s a tool that we can add to our anxiety tool belt that’s helped me find my footing at different times. If you’re struggling with anxiety attacks, give sensory imagery a try — create a safe haven in your mind, and let it carry you through the storm.


For some simple instructions on sensory imagery, check out "How to practice imagery for anxiety" in Verywell Mind.


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