[Tiny Tips] – Guided imagery also allows you to harness the power of your imagination, using all five senses to return your nervous system to a state of focus and calm, no matter where you are or what you are doing.
Definition of Guided Imagery
Knowing how to practice through guided imagery—a technique you can use on your own—may be the key to dealing with fatigue, tension, performance, stress, and other inhibitory mental disorders.
According to the American Psychological Association, more than a quarter of adults say their stress levels are too high to function properly, leading to forgetfulness, poor concentration and difficulty making decisions.
“Guided imagery is a mind-body practice that helps shift the body into a relaxation response,” says Mary Jo Kreitzer, PhD, RN, founder and director of the Earl E. Bakken Center for Spirituality and Healing and professor in the School of Nursing at Minne University of Minnesota at Apolis.
This is a relatively simple concept. Essentially, you imagine a calm scene, like waves crashing on a white-sand shore, and use all five senses to imagine what it looks like, sounds like, feels like, smells like, and even tastes like (like salty ocean air). ). Over time (usually within minutes or seconds), this triggers the body’s relaxation response, shifting from a “fight or flight” state to a “rest and digest” state. Once you put the words together, you can experience peace and clarity and move forward in a better frame of mind.
Among many other uses, medical professionals can use it to help patients manage stress and reduce pain to tolerate surgery. Meditation and yoga teachers can incorporate this into their classes to help students focus. Coaches and trainers can use it with athletes to improve their performance. Some companies may even incorporate it into staff meetings as a precursor to team-building activities.
History of Guided Imagery
According to research, guided imagery has been used for centuries as a therapeutic technique. “Given the guided imagery aspect of prayers and rituals used in shamanic cultures, guided imagery may actually be one of the earliest human therapies,” says Dr. Martin L. Rossman is an integrative medicine physician in Greenbrae, California. and founder of Healing the Mind.
PhD. Rothman is widely credited with bringing guided imagery to the forefront and increasing its popularity in the United States. According to Rothman, he learned about the technique from the work of Italian psychiatrist Roberto Assagioli, who developed a treatment method called psychosynthesis, according to the Institute for Psychosynthesis , this is a kind of hope psychology. “[He] wrote and taught extensively about the therapeutic use of images,” said Rothman, who has spent decades studying mind-body medicine.
In 1989, Rothman co-founded the Institute of Guided Imagery with UCLA psychologist David Bresler, Ph.D., a graduate training school that teaches the technique to health care professionals. “Our goal is to teach them to use guided imagery in psychotherapy, medical and nursing settings to improve patients’ therapeutic and self-care skills,” he said.
How Guided Imagery Works
The body cannot tell whether a mental image is real or imagined, explains Dr. Kreitzer: “The same parts of the brain light up as if the actual event was happening.”
That’s why imagination is such a powerful tool, Rothman said. Your mouth may water when you think about the delicious taste of lemons, or you may exhale deeply as you mentally transport yourself to your favorite lakeside spot. (The opposite happens when you think about something that causes you stress or anxiety, such as clenching your fists.)
“We respond quickly to images, both physiologically and emotionally, which is why it’s so important to learn to use them selectively rather than letting your untrained imagination take over,” he said.
Guided imagery can be used alone or with a practitioner, depending on why you are using it.
Types of Guided Imagery
According to the Boot Image Academy, there are several types of boot images you can use:
Relaxation
Guided imagery can be used to create a peaceful environment to reduce stress.
Healing
Guided images can be used to visualize healing in the body, such as: B. cells attacking cancer, symptoms disappearing (such as headache relief), or changing bad health habits.
Easily affected
Guided images can be used to gain insight into symptoms, diseases, or treatments.
Interactive guided images
According to the Guided Imagery Society, this technique requires patients to use and interact with images that come to mind as the basis for therapy. For example, you might imagine a problem being solved, Rothman says. An IGI practitioner will assist you with this process.
Possible Health Benefits of Guided Imagery
Guided imagery can be an effective calming tool. Can anyone try this and see if it helps. “Guided images are easy to use and inexpensive, and they can be really useful for some people,” Kretzer said. Here are some ways to use guided imagery to benefit specific people and groups:
May help relieve mood problems
“Guided imagery can help people manage anxiety and depression,” Kretzer says. One study found that guided imagery was effective in reducing anxiety symptoms in 48 participants, with nature-based guided imagery being particularly effective. Researchers found (in a review of existing research) that mental imagery targets the physical and psychological symptoms of anxiety, and that using guided imagery triggers a similar experience in the brain as if it were happening in real time, which may reduce anxiety, thus neutralizing it or increasing negative emotions.
Can help with trauma work
In addition to therapy, one of the ways guided imagery can support people with trauma-related issues is by providing them with a A safe haven. This safe space, an imaginary place where they are familiar and feel safe, can make the work of therapy less scary and more achievable. It is important to use guided imagery in this way with a trained therapist.
Can reduce stress and improve sleep
Like other mindfulness techniques—deep breathing, calling a friend, going for a walk—guided imagery visualization can be a tool in your calming toolbox, Hertar says. You can use it to help you fall asleep if you’re having trouble falling asleep because you’re in the middle of a stressful thought spiral, or you can use it right after you wake up to set yourself up for a successful day.
Based on a previous systematic review that included three guided imaging studies, the authors concluded that although more research is needed, the technique may show long-term benefits for people with sleep problems.
Ability to manage worries and fears related to medical procedures
If you’re afraid of needles, anxious about anesthesia, or feel downright uncomfortable during chemotherapy due to side effects, you can put on headphones and listen to guided imagery meditation, or a healthcare provider can guide you through calming visualizations.
Research has found that cancer patients who listened to guided imagery meditation for 20 minutes a day for a week had less psychological and physical side effects from chemotherapy. Another study found it may play a role in mental health after other medical procedures.
Additionally, the effects of guided imagery have been studied in same-day surgery patients (PDF), reviewed in cardiac surgery patients, and examined in critically ill patients, with all authors finding significant effects on patient pain, anxiety, and even pain. positive effect. Some cases have shortened hospital stays, according to the Cleveland Clinic.
Help you achieve your goals
So what do you want to do? Training more? Start with yoga? organize? You can use guiding images to inspire you to achieve your goals. This comes from a study that found that visualization allows people to “pre-experience the rewards and positive aspects of potential future activities.” Remember: Think good ideas and imagine success.
Guided Imagery Safety and Side Effects
Overall, boot images are safe for almost everyone. “There are no known contraindications or known risks to using guided imagery,” Kretzer said. “Guided imagery is a low-cost, low-risk approach that can bring huge benefits,” she added. Of course, you may find that this method doesn’t work for you, and that’s okay. Here are some things to remember:
There is some evidence in previous research that guided imagery can trigger false memories in certain situations, such as aversive events in early childhood.
Also keep in mind that when using guided imagery in trauma therapy, it may not create enough safe space for you. Therefore, it is important to use guided imagery in trauma work under the care of a qualified therapist or psychotherapist.
If you are using guided imagery for specific medical reasons, it is important to note that it is a supportive care technique and not the only medical intervention. Be sure to consult your doctor to determine whether using guided imagery is an appropriate addition to your treatment plan.
Who Might Want to Try (and Avoid) Using Guided Imagery
If you’re looking for another technique to relax and relieve stress, or want to incorporate a meditation practice into your daily or weekly routine, guided imagery can be a great technique to calm you down after a busy day Come down, sleep at night etc. In the morning, prepare yourself for success in the day ahead.
Additionally, athletes and high performers can benefit from guided imagery to boost their confidence and create a mind-body connection that helps them better complete the tasks at hand.
For those doing deeper psychological work, guided imagery can also serve as a support structure in trauma therapy. Kleiser points out that if you use guided imagery for health reasons, it can serve as an integrative approach to traditional medicine. (For example, guided imagery can be used as a supplement to taking painkillers.)
Tips for Getting Started With Guided Imagery Meditation
If you want to explore guided imagery, you have several options:
Search online
Search for recordings to download or search for online videos on YouTube. You can find this information from a variety of sources, including universities and medical centers. You can listen to these anytime, such as when you wake up or before going to bed.
Try an app
Many meditation apps, such as Headspace, Calm, and Insight Timer, offer guided imagery sessions that make it easy to incorporate guided imagery into your established meditation practice. If you want to start a practice, guided imagery meditation may be an easier option for calming the mind.
Learn how to do it yourself
If you’re particularly motivated or know this is something you want to learn and pursue, Rothman’s book Guided Imagery Self-Healing can teach you techniques you can use on your own.
Ask your medical center
Are there any physicians on staff who use guided imagery before, during, or after medical procedures? If you are being treated for multiple health issues, this may be an option to supplement your care.
See a psychologist
If you are interested in incorporating guided imagery for mental health reasons (in therapy, trauma therapy, or to relieve clinical anxiety or depression), find a therapist who is familiar with this technique and incorporate it into your therapy sessions. In addition to therapeutic work and medication, if necessary.
What to Expect Before, During, and After a Guided Imagery Session
All guided imagery sessions will vary depending on the practitioner, person, and intention of the practice. It’s always a good idea to try a range of options (such as recordings or apps and a qualified healthcare professional) to find one you’re comfortable with. Knowing what to expect ahead of time allows you to set your expectations accordingly, so you’re more likely to be successful in practice.
Here are some preparation tips:
Make yourself comfortable
If you’re doing this at home, find a comfortable, quiet place without distractions. If you are in a medical facility, take necessary steps to make yourself as comfortable as possible (such as asking for a blanket). Start breathing slowly and deeply.
Find your location
“During the session, you’ll typically be asked to think of a place that you like and that seems relaxed,” Kretzer says. This could be a mountain, a beach, a forest, or even your grandma’s kitchen. Your imagination has no limits, and as long as the place inspires inner peace, there’s no wrong answer.
Go travel
You will be guided in detail, using all your senses, including what you “see”, “feel”, “smell” and “hear”. Again, this isn’t a matter of right or wrong, so try not to overthink it. It is important to activate all five sensory responses in order to use your imagination to transport yourself to this peaceful place.
If you’re doing trauma therapy, your therapist may ask you to get in touch with this peaceful place in detail, perhaps having you write down or rehearse the details, Hertar says. This is paired with safe space imagery. “When we find ourselves in trauma narratives, we may be able to calm people down by reintegrating the breath and returning to that calm, imaginative space,” he said. (Resource video from the National Institute for Clinical Applications of Behavioral Medicine Explains how this might work.)
Feel your body relaxed
Because our brains can’t distinguish between real and imagined, this calming environment should trigger your body’s relaxation response, in which your heart rate slows, your blood pressure drops, and your breathing slows, Kretzer says.
Experience less stress later
Ideally, you’ll be more relaxed by the end of the session, and regular practice can bring longer-lasting benefits. “With practice, it can help you relieve tension, stress and anxiety,” says Rothman. He adds that when you have guided imaging as part of your treatment, the time it takes to see results will vary depending on what treatment you receive.
What Does Guided Imagery Cost?
If you follow online videos, boot images can be free. When you have guided imaging with a therapist, you’ll pay a treatment fee, which varies by doctor and location, and depends on whether sliding rates are offered or whether insurance covers these treatment sessions.
Common Questions & Answers
What is guided imagery?
Guided imagery is a mind-body practice that commonly uses visualization to create mental scenes in order to help one relax, calm down, de-stress, or focus.
What are the potential health benefits of guided imagery?
Guided imagery can be used to help alleviate stress, anxiety, and depression; may be used in trauma work; can be used to relax prior to, during, or after medical procedures; and may also improve performance.
Is there scientific evidence that guided imagery has benefits?
Yes, there is research to show that the relaxation benefits of guided imagery can help alleviate pain and stress and is useful in medical care, such as during cancer treatment.
What happens during a guided imagery session?
Sitting in a comfortable place and breathing slowly, you’ll be asked to imagine a scene where you feel relaxed (such as walking through a forest in the morning), focusing on all of the tiny details of that experience. Guided imagery can be done during therapy, in a hospital or medical setting, in yoga and meditation classes, before sporting events, or at home.
Resources We Love: Guided Imagery
Best Website
The Healing Mind
Check out this website from Rossman for videos and more resources on how to reduce stress and address other health challenges using self-healing strategies, including guided imagery. You can subscribe to the monthly newsletter to keep these strategies fresh throughout the year.
Best Organization
Visit this for resources to deepen your understanding of the basics surrounding imagery and visualization. You’ll also find a directory for certified interactive guided imagery practitioners. Note, parts of this directory are out of date (though it’s a good place to start), so you’ll want to separately Google the practitioner you’re interested in and make sure they’re still in practice, and in your area. But, the directory also provides contact information, making it easy to reach out.
Best Videos
Search “guided imagery” on YouTube and you’ll come up with a variety of videos at your disposal, many from medical facilities. You can further refine your search to locate a video that addresses a specific issue, such as sleep, healing, and anxiety.
Best Audio
Established in 1991, Health Journeys is a multimedia publishing company that specializes in self-help audio recordings of guided experiences like meditation, imagery, relaxation, and yoga. Its audio library is chock-full of resources for all kinds of healing scenarios, including guided imagery for successful surgeries, and more. You can find its resources used in over 3,000 hospitals and health facilities, or order materials directly through the website.
In this episode of the Body of Wonder Podcast, hosts Andrew Weil, MD, and Victoria Maizes, MD, interview Belleruth Naparstek, a social worker and guided imagery pioneer. The episode covers the benefits of guided imagery for patients and how to use the mind to influence the body in health and disease.
Best Book
Guided Imagery for Self-Healing
Written by Rossman twenty years ago, the book is a must-have for learning exactly how to practice guided imagery on your own, how to evaluate your progress, and how to incorporate it into your healthcare routine.
Editorial Sources and Fact-Checking
- Stress in America 2022. American Psychological Association. October 2022.
- What Is Psychosynthesis? The Institute of Psychosynthesis.
- AGI History. Academy of Guided Imagery.
- Krau SD. The Multiple Uses of Guided Imagery. Nursing Clinics of North America. December 2020.
- Can Guided Imagery Help Me? Academy of Guided Imagery.
- What Is IGI? Academy of Guided Imagery.
- Hemdon, P, Myers B, Kehn A, Henry S. False Memories for Highly Aversive Childhood Events: Effects of Guided Imagery and Group Influence. Psychology of Consciousness: Theory, Research, and Practice. 2014.
- Nguyen J, Brymer E. Nature-Based Guided Imagery as an Intervention for State Anxiety. Frontiers in Psychology. October 2, 2018.
- Mahdizadeh MJ, Tirgari B, Abadi O, Bahaadinbeigy K. Guided Imagery: Reducing Anxiety, Depression, and Selected Side Effects Associated With Chemotherapy. Clinical Journal of Oncology Nursing. October 2019.
- Beizaee Y, Rajeh N, Heravi-Karimooi M, et al. The Effect of Guided Imagery on Anxiety, Depression and Vital Signs in Patients on Hemodialysis. Complementary Therapies in Clinical Practice. November 2018.
- Renner F, Murphy FC, Ji JL, et al. Mental Imagery as a “Motivational Amplifier” to Promote Activities. Behaviour Research and Therapy. March 2019.
- Neuendorf R, Wahbeh H, Chamine I, et al. The Effects of Mind-Body Interventions on Sleep Quality: A Systematic Review. Evidence Based Complementary and Alternative Medicine. June 2015.
- Guided Imagery in Heart Surgery and Other Procedures. Cleveland Clinic.
- Gonzales E, Ledesma R, McAllister D, et al. Effects of Guided Imagery on Postoperative Outcomes in Patients Undergoing Same-Day Surgical Procedures: A Randomized, Single-Blind Study [PDF]. AANA Journal. June 2010.
- Casida J, Lemanski S. An Evidence-Based Review on Guided Imagery Utilization in Adult Cardiac Surgery. Journal of Doctoral Nursing Practice. 2010.
- Hadjibalassi M, Lambrinou E, Papastavrou E, et al. The Effect of Guided Imagery on Physiological and Psychological Outcomes of Adult ICU Patients: A Systematic Literature Review and Methodological Implications. Australian Critical Care. March 2018.
- Two Simple Techniques That Can Help Trauma Patients Feel Safe. National Institute for the Clinical Application of Behavioral Medicine