Practice: Imaginary Exposure

(Length 4 Min)

Imaginary exposure is an impactful practice that helps teach the brain that certain triggers and avoidant behaviors are not actually dangerous. We do this by mentally visualizing ourselves engaging in the activity from a place of safety rather than fear.

There is a part of the brain that learns through mental rehearsal. By repeatedly imagining ourselves doing something we typically avoid, we begin to rewire the brain’s association with that activity and help shift it from threat to safety.

The good news is, you don’t have to physically do the activity to start changing how your brain responds to it. As you visualize scenarios that tend to carry fear or avoidance, notice what comes up. Does your body tense? Do you feel pain or resistance? That’s meaningful. It’s powerful evidence that your nervous system is involved in your symptoms and that your brain is responding to perceived danger, even in imagination.

And that’s good news. Because it means you can start creating change safely, from the inside out.

Research Support:

Studies using fMRI show that imagined and actual movements activate many of the same brain areas (Jeannerod, 1995; Decety, 1996).
Mental imagery has been found to improve motor performance, reduce pain perception, and aid rehabilitation (e.g., in stroke recovery and chronic pain management).

How to Practice Imaginary Exposure

Before engaging in an avoidant behavior (such as walking, running, sitting, traveling, social situations, weather changes, or exposure to light) try incorporating Imaginary Exposure with as many repetitions as feels supportive. Think of this practice as laying down the roots of safety before actually performing the activity.

In the next lesson, we’ll explore Gradual Exposure, where you'll develop a plan to gently reintroduce the behavior in a way that teaches your brain it’s not dangerous. The goal is to stay beneath your nervous system’s “danger threshold” and avoid triggering a full flare-up, which can reinforce the fear response.

You can also layer this practice with Safety Mantras and Breathwork. Start with a few calming breaths, then visualize your scenario, and use safety mantras out loud when you notice fear arising.

Begin with one practice session per day, and increase repetitions as it becomes more familiar and automatic. Each round builds new associations of safety and that’s what retrains the brain.

JOURNAL PROMPT

What do you notice during or after imaginary exposure?

Did any shifts happen in your pain?

Did you notice any new sensations?

Did you find it easy or challenging to imagine safety in a scenario that normally holds a lot of fear?