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You are watching: How does visualization promote relaxation and stress reduction?


We all acquire stressed sometimes. The feeling can be motivated by many instances in your daily life. Girlfriend may additionally experience continuous stress when handling longer-term difficult situations transparent life.

If she constantly stressed, it have the right to take a toy fee on your in its entirety health. The can also make it complicated to feel serene or calm.

Guided imagery is a technique for regulating your stress. It’s a relaxation an approach that involves visualizing positive, serene settings choose a beautiful coast or a peaceful meadow. This technique is likewise known as image or guided meditation.

According come research, guided imagery might help:

reduce stress and also anxiety promote relaxationease miscellaneous symptoms pertained to stress

In this article, we’ll take a closer look in ~ what guided imagery is, that is science-backed benefits, and also how to execute it correctly.


What is guided imagery?

Guided imagery is a type of concentrated relaxation or meditation. Concentrated relaxation entails concentrating ~ above a details object, sound, or endure in order come calm your mind.

In guided imagery, you purposely think the a peaceful place or scenario. The goal is to promote a patience state with relaxation and also mindfulness. The idea is that your body reacts come your own thoughts.

For example, once you think around a stressful situation, your body and mind end up being tense. Her heart rate and blood pressure might increase, and you may feel jittery and also unfocused.

But if you focus your fist on pleasant scenarios, your mind and also body tend to relax. You might feel much less tightness and tension in your muscles, while her mind might feel calmer and an ext at ease.

By calming her mind and body, you might be far better able come cope with mental, emotional, and also physical stress.


What are the benefits?

According to research, guided imagery may be able to positively influence your health and also well-being in several various ways.

Let’s look an ext closely at those known about the feasible benefits.

Reduces anxiety and also stress

There’s plenty of scientific proof that mirrors that guided imagery may aid reduce feelings of anxiety and also stress.

In a study released in 2014, women v fibromyalgia were divided into two groups. One team practiced guided imagery ~ above a daily basis for a 10-week period, if the other group practiced their usual care routine.

At the end of the study, the women that did guided imagery reported a far-reaching decrease in their feelings of stress, fatigue, pain, and also depression.

Another study that to be done in 2017 contrasted the stress-relieving benefits of guided imagery with clinical massage. The study, which connected patients in a progressive care unit, uncovered that 30 minutes of guided imagery had comparable positive effects to a 15-minute massage.

A 2018 study additionally concluded the guided imagery may assist decrease pre-surgery anxiety. Similarly, in one more 2018 study, guided imagery reduced pretest stress and anxiety in students.

Improves sleep

Anxiety and stress deserve to make it an overwhelming to sleep well. Yet according to number of studies, guided imagery may help improve your sleep.

In the 2017 study discussed above, the attendees who practiced guided imagery likewise reported the their sleep had improved.

Similarly, a 2015 study including older adults uncovered that a mindfulness practice, which consisted of guided imagery, may have the ability to improve sleep quality. The researcher speculated that mindfulness meditation improves just how your body responds to stress, do it easier to sleep.

Decreases pain

Research has presented that stress has actually the capability to worsen her perception of pain.

A 2017 review uncovered that guided imagery may aid manage ache after orthopedic surgery. Similarly, an additional study excellent in 2019 discovered that guided imagery reduced post-surgery pains in children.

Also, in the 2014 study stated earlier, entrants reported lessened pain, together with other benefits, like much less stress and also fatigue.

According to a 2019 study, guided imagery together with progressive muscle relaxation helped ease ache in patients through cancer.

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Reduced depression symptoms

According come a 2014 review, depression is often associated with an adverse mental images. However, the positive photos that are developed through guided imagery may be maybe to readjust this.

In a 2019 study, one week of day-to-day guided imagery was associated with decreased depressive symptoms in world with cancer. The participants additionally reported reduced pain and less anxiety.

A 2018 examine found similar results because that depression and also anxiety in civilization receiving hemodialysis.