Guided imagery therapy is a cognitive behavioral technique in which a client is guided through imagining a relaxing scene or series of experiences.
Guided imagery is a relaxation technique that uses visualization to reduce stress and anxiety by focusing the mind on calming scenes and positive imagery. It involves creating detailed mental images, often guided by instructions or audio recordings, to transport oneself to a peaceful environment and reduce the impact of stress and anxiety. By engaging the senses and imagination, guided imagery can help to shift focus, promote relaxation, and improve overall well-being.
Guided imagery reduces stress by effecting the part of the brain that is responsible for processing imagery. This in turn releases brain chemicals that act as the body’s natural brain tranquilizers, lowering blood pressure, heart rate, and anxiety levels.
Research and Guided Imagery
Researchers at Ohio State University reported that people with cancer who used imagery while receiving chemotherapy felt more relaxed, better prepared for their treatment and more positive than those who used placebo.
A study at Southeastern Louisiana University found that the use of with guided imagery demonstrated significantly less state anxiety, lower cortisol levels one day following surgery, and less surgical wound problems than the control group. The researchers concluded that guided imagery demonstrated stress-relieving outcomes closely associated with healing.
In other research, scientists at the Center for Stress Management in North Carolina examined the effects of mental imagery on the immune system response, and specifically, on depressed white blood cell (WBC) counts. Results indicated significant increases in WBC count for all patients over a 90-day period, even when possessing disease and illnesses that would have predicted a decrease in WBC count.
A group of researchers at Hadassah University Hospital in Israel examined the long-term effects of relaxation and guided imagery on patients recently diagnosed with cancer. Results showed a decrease in psychological distress and an increase in the patient’s sense of internal control.
Depending on the combination of guided imagery techniques used, therapeutic approach, and the client’s stress level, most people experience positive changes due to a reduction in biases or distortions in thinking, resulting in more effective functioning.
How to Practice Guided Imagery
Guided imagery visualization is a relatively easy practice but it does require work to become good at it. The goal of guided imagery is to help you relax and reduce stress, so give yourself time and space to practice in a setting that gives you the greatest chance for success.
The following are some suggestions for doing guided imagery exercises:
- Find a quiet, serene place. Practice guided imagery in an area with minimal distractions and noise. Turn off your phone and reduce other distractions.
- Get into as comfortable a position as possible, either sitting or or lying down. You can use a comfy chair or couch or even the floor. You can also close your eyes or darken your room.
- Focus on your breath. Use long, slow, deep breaths to help you relax. This will maximize airflow and create a calming effect.
- Listen to a guide. It may be difficult to visualize an image when you first begin. It helps to follow along to instructions given by a vocal practitioner or as a script. Sound machines and music can also help.
- Set aside time to practice. The more you practice guided imagery, the easier Guided Imagery will become. Set aside a few minutes every day to help you become more familiar with the practice.
Randi Fredricks, Ph.D.
References
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