Feeling Overwhelmed? Do This Guided Visualization

Feeling Overwhelmed? Do This Guided Visualization

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Feeling a little overwhelmed or stressed out? Here's a powerful guided visualization for you to try.

Read on!

A Guided Visualization for Overwhelm Happy Healthy Joe doTERRA Essential Oils Integrative Health Coach

Visualization is a powerful tool, so if you've never used the technique, water is an easy, simple introduction.

If this is your first time trying visualization as a tool to relax, get ready to get your creative juices flowing, use a little imagination, and become more self-aware.

Let's do this.


  1. Close your eyes and take a few deep breaths. Clear your mind.

  2. Go to a nearby sink. Begin by imagining or sensing any stressful situations flowing down the drain as you wash your hands.

  3. Slowly, release the tension or stress through your hands and let if float somewhere far away. Take the time you need. 

  4. Listen to yourself. Pay attention to your senses. What are you feeling? What are you hearing? How is your body reacting to the experience? How does your heart and your mind feel?

Afterwards, I invite you to take note of how you feel and ask yourself a few questions...

  • How do you feel now compared to before the visualization? Do you feel calmer and more relaxed? 
  • Do you feel like you are in control?

The last question is the most important because...you are!

You are in control of how you feel.

When we are overwhelmed by stress or emotion, it's easy to feel like we're out of control. Through conscious behavior and practicing mindfulness, you can put your hands back on the rudder and steer yourself in the direction you want to go.

stress kills...literally.

But don't stress out about it! Here are a few more tools I like to use to take control of my mood, , and promote a healthy response to stress, anxious feelings, and negative emotions:


There's a lot of power in words - especially the words we tell ourselves. Saying affirmations daily is a powerful way to boost your mood and create onward/upward momentum! Read more about how I use affirmations here.


Exercise has so many benefits. If you're feeling down and out or overwhelmed, even a quick workout or cardio session can do wonders!

Benefits of exercise include increased endorphins levels, reduced tension, increased focus, and improved mood.

Emotional Aromatherapy

And now, for one of my favorites - essential oils! 

Our olfactory system (which includes sense of smell) is directly linked to the limbic system in our brains.

The limbic system is the emotional seat of the brain and controls basic emotions (such as fear, pleasure, and anger) and drives (like hunger, sex, dominance, and familial love), and plays a big part in perception and forming memories.  

Essential oils are an awesome tool to support positive psychology and develop a healthy response to things like stress, anxious feelings, and negative emotions!

Want to learn more about essential oils? Be sure to snag your FREE Essential Oil Guide below!

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Joe Struhs, INHC | Happy Healthy Joe | Certified Integrative Health Coach


I am a Certified Integrative Health Coach and essential oil educator based out of Los Angeles and Salt Lake City! As a Health Coach, I combine nutrition, positive psychology, and science-backed self-care for all-natural mood support. 

When not coaching clients, I work as a content creator and branding strategist. I love to collaborate and am available for sponsored posts. Please shoot me an email (hello@happyhealthyjoe.com) with an idea or just to say hi!

These statements have not been evaluated by the Food and Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease.

None of the statements made should be construed as dispensing medical advice or making claims regarding the cure of diseases. One should consult a licensed medical professional for medical advice.