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Visualization for PTSD: Build a Safe Space & Calm in Minutes | Recovery Secrets Series

Host: Brad Schipke • Overcoming PTSD Podcast • Recovery Secrets Daily Coaching

Feeling stuck in fight-or-flight, ruminating, or bracing for worst-case scenarios? In this coaching session, Brad breaks down how to use visualization—specifically the Safe Space exercise—to quickly calm your nervous system, reduce anxiety, and create a reliable feeling of safety you can return to anytime. You’ll learn the 4-step framework for visualizing effectively, how to “recycle” real emotions into your imagery, and simple ways to pair Safe Space with other relief tools for panic, flashbacks, or post-nightmare recovery.

What you’ll learn

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  Why your brain responds to vivid imagination like a real event (and how to use that to your advantage)

  
  


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  The 4 steps to visualize anything: Allow → Imagine → Engage the senses → Let it flow

  
  


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  How to design your Safe Space (even if you’ve never felt fully safe)

  
  


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  “Recycling emotions”: pulling a positive feeling from a real memory into your visualization

  
  


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  When to use Safe Space (pre-sleep, during triggers, after nightmares, before tough conversations)

  
  


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  Pairing visualization with other tools (e.g., Butterfly Hug) for faster relief

  
  

Action step

Create your Safe Space today. Revisit it nightly to strengthen it, then use it on-demand when anxiety spikes.

CHAPTERS:

00:00 Introduction to Recovery Secrets Daily Coaching

01:22 The Power of Visualization

02:20 Harnessing Visualization for Healing

03:20 Practical Visualization Exercise

06:31 Scientific Evidence Supporting Visualization

11:16 Steps to Effective Visualization

21:00 Introduction to Safe Space Visualization

21:08 Creating Your Safe Space

22:00 Personal Example of a Safe Space

23:00 Enhancing Your Safe Space

24:04 Practical Applications of Safe Space

24:48 Recycling Past Emotions

26:21 Using Safe Space in Daily Life

29:15 Visualization Techniques and Benefits

29:46 Community Sharing and Insights

40:03 Final Thoughts and Encouragement

41:09 Conclusion and Next Steps

 

Topics Covered

PTSD recovery • trauma healing • visualization exercises • safe space technique • calming the nervous system • trauma relief tools • grounding through imagination • emotional regulation • anxiety and flashbacks • worst-case thinking • rumination and overthinking • nervous system reset • Butterfly Hug technique • post-nightmare recovery • relaxation skills for PTSD • trauma processing tools • Brad Schipke coaching • Overcoming PTSD podcast • Recovery Secrets Series