Imagine that you are in a place where you feel completely at ease. For example, maybe you’re sitting on a calm, serene beach. Picture waves lapping along the shoreline. They listen to the gentle sounds they make and smell the salty air. How does the wind feel against your skin? How does soft sand feel between your toes?
This is directed imagery at work, and thus brief, regular breaks can make you feel more relaxed.
Guided imagery, a meditative mental health practice, can be used in a variety of ways for potential health benefits, from controlling daily stress through mindfulness apps to assisting in trauma therapy through clinical settings. . Ultimately, this mind-body technique can shift the body from a stress response to relaxation, explains Mary Jo Kreitzer, PhD, RN and a professor at the school, founder and director of the Earl E. Bakken Center for Spirituality and Healing. of Nursing at the University of Minnesota in Minneapolis.
In short, your mind can be an important visualization tool, which in turn can influence your physical responses. For example, in guided imagery, the act of imagining a peaceful place in detail can deepen and slow your breathing, lower your heart rate, and lower blood pressure, Dr. Kreitzer says. (According to one study, using nature imagery can be especially powerful for some.) And according to research, all of these potential benefits can affect your stress levels and quality of life.
“Guided imagery harnesses the power of our own imagination to promote healing of the body, mind, and spirit,” she says. And this simple, accessible practice can help you release stress, perform better, focus, manage fatigue, and more.
Here are some potential health benefits for starting a guided imagery practice.
1. Your mood may improve
Connecting with nature is a recommended antidote to anxiety, as it is known to calm the nervous system. Think about stepping away from distractions: You may feel like life is less rushed or feel like you can breathe more deeply. But, as researchers in one study point out, you don’t always have time to go to a park or take a hike — often, life’s circumstances require you to walk yourself at your office or at home or at the grocery store. Calm down ,
Guided imagery can help you be transported to nature through your imagination, and find the same soothing as actually being in nature. That study found that, although both types of guided imagery (nature and urban) were effective, a nature-based guided imagery session significantly reduced anxiety compared to urban visualization.
Other science provides supporting evidence for the benefits of guided imagery for mood concerns associated with chronic conditions. In a systematic review that evaluated several interventions for people with inflammatory bowel disease, including guided imagery, and a separate trial exploring the efficacy of healing-light guided imagery for people with multiple sclerosis, the authors found that these relaxation techniques can improve anxiety or depression. in both groups.
That said, a systematic review (PDF) of studies on different types of guided imagery on young participants (ages 12 to 24) emphasized that although research is limited for the use of this technique to help treat anxiety or depression. While promising, it is mainly used as a complement to mainstream psychiatric care.
Overall, a variety of tools (such as talk therapy and medication) may be needed to treat mood and mental health conditions, and guided imagery may be one of those methods. Work with your doctor to set up a care plan that works for you.
2. Can aid in trauma care
If you are receiving trauma therapy, guided imagery can help you with that task. “The aim is to create a safe environment to relax and ground yourself during trauma intervention,” says Michael P. Hattar with the University of Houston-Clear Lake Counseling Services.
He explains that working with patients who have experienced trauma includes teaching coping skills, but these coping skills may not be sufficient in case traumatic flashbacks occur during treatment. In those cases, it can be helpful to redirect your attention to something relaxing and peaceful. Guided imagery is a technique “to intentionally move to where we are living in the moment,” he says.
In a study in Germany, 42 traumatized refugees reported that guided imagery audio meditation and a technique called “inner safe spaces” helped many feel more secure, away from their worries, and reduce post-immigrant distress factors. Better able to stabilize and withstand . It is important to note that this study was largely driven by the refugees’ self-practice, supported by an individual interview via phone nine days after receiving the guided imagery audio files and two months later.
In the United States, guided imagery in trauma therapy must be used under the supervision and care of a licensed physician.
3. Can support you in stressful times
We all have seasons in life that are especially stressful. Perhaps you’re approaching a big deadline, you’re caring for a sick family member, you’re experiencing grief after a breakup, or any number of other stress-inducing transitions. Hooters works for students, finals and midterms bring stress.
Once you’ve learned the steps of guided imagery, you can tap into the specific space in guided imagery meditation to potentially counteract daily stressors with a sense of calm and focus. “Guided imagery can be rehearsed when you first wake up in the morning to set the tone for the day or before bed to wind down,” he says, adding that it’s also useful throughout the day. Hattar explains that guided imagery gives your mind something positive to focus on instead of spiraling into the negative.
4. May Help You Relax Before Medical Procedures
Whether it’s getting blood drawn, waiting to go into surgery, or receiving chemotherapy, guided imagery can take you outside of your circumstances and help you feel better. “Often, guided imagery is used in anticipation of and during a stressful medical event,” says Kreutzer.
It can also be used medically to distract from discomfort in the moment, such as when changing a dressing for a wound or taking an IV, she explains. A study conducted on patients receiving hemodialysis found that the group that received guided imagery experienced less anxiety and depression after the procedure than the control group.
When it comes to cancer treatment, research found that listening to guided imagery for 20 minutes per day for one week led to a reduction in anxiety and depression, as well as improvements in pain, insomnia, appetite, and nausea. . various cancers. Earlier research on people undergoing treatment for breast or prostate cancer also found that guided imagery improved pain management better than controls.
If you’re new to guided imagery, you may have a nurse at your hospital or center who can help you get into a calm place through visualization. If you receive treatment regularly, consult with your doctor to see if using guided imagery audio in a hospital or doctor’s office is an option.
5. May Boost Performance
Athletes, artists, and even people with public speaking anxiety can use visualization to improve their abilities on the field or on stage. According to research, outside of special events, people can use guided imagery for activities they have planned for that day to increase motivation. Compared to control groups (those given activity reminders or nothing at all), those who practiced a technique called guided motivational imagery said they had greater motivation and greater pleasure and reward in anticipation of both pleasurable and routine activities. was expected. The authors called mental imagery a “motivational amplifier,” because the tool increased the belief that they would experience positive feelings while performing each activity, which improved motivation.
Another find? The more vivid your imagination, the stronger the effects. Daydreaming is faith.