Guided Imagery Health Article

Definition

Guided imagery is the use of relaxation and mental visualization to improve mood and/or physical wellbeing.

Benefits

The connection between the mind and physical health has been well documented and extensively studied. Positive mental imagery can promote relaxation and reduce stress, improve mood, control high blood pressure, alleviate pain, boost the immune system, and lower cholesterol and blood sugar levels. Through guided imagery techniques, patients can learn to control functions normally controlled by the autonomic nervous system, such as heart rate, blood pressure, respiratory rate, and body temperature.

One of the biggest benefits of using guided imagery as a therapeutic tool is its availability. Imagery can be used virtually anywhere, anytime. It is also an equal opportunity therapy. Although some initial training in the technique may be required, guided imagery is accessible to virtually everyone regardless of economic status, education, or geographical location.

Guided imagery also gives individuals a sense of empowerment, or control. The technique is induced by a therapist who guides the patient. The resulting mental imagery used is solely a product of the individual's imagination. Some individuals have difficulty imagining. They may not get actual clear images but perhaps vague feelings about the guided journey. However, these individuals' brains and nervous systems responses seem to be the same as those with more detailed imaginings.

Patients who feel uncomfortable "opening up" in a traditional therapist-patient session may feel more at ease with a self-directed therapy like guided imagery.

Description

Guided imagery is simply the use of one's imagination to promote mental and physical health. It can be self-directed, where the individual puts himself into a relaxed state and creates his own images, or directed by others. When directed by others, an individual listens to a therapist, video, or audiotaped exercise that leads him through a relaxation and imagery exercise. Some therapists also use guided imagery in group settings.

Guided imagery is a two-part process. The first component involves reaching a state of deep relaxation through breathing and muscle relaxation techniques. During the relaxation phase, the person closes her eyes and focuses on the slow, in and out sensation of breathing. Or, she might focus on releasing the feelings of tension from her muscles, starting with the toes and working up to the top of the head. Relaxation tapes often feature soft music or tranquil, natural sounds such as rolling waves and chirping birds in order to promote feelings of relaxation.

Once complete relaxation is achieved, the second component of the exercise is the imagery, or visualization, itself. There are a number of different types of guided imagery techniques, limited only by the imagination. Some commonly used types include relaxation imagery, healing imagery, pain control imagery, and mental rehearsal.

Relaxation imagery

Relaxation imagery involves conjuring up pleasant, relaxing images that rest the mind and body. These may be experiences that have already happened, or new situations.

Healing imagery

Patients coping with diseases and injuries can imagine cancer cells dying, wounds healing, and the body mending itself. Or, patients may picture themselves healthy, happy, and symptom-free. Another healing imagery technique is based on the idea of qi, or energy flow, an idea borrowed from traditional Chinese medicine. Chinese medicine practitioners believe that illness is the result of a blockage or slowing of energy flow in the body. Individuals may use guided imagery to imagine energy moving freely throughout the body as a metaphor for good health.

Pain control imagery

Individuals can control pain through several imagery techniques. One method is to produce a mental image of the pain and then transform that image into something less frightening and more manageable. Another is to imagine the pain disappearing, and the patient as completely pain-free. Or, one may imagine the pain as something over which he has complete control. For example, patients with back problems may imagine their pain as a high voltage electric current surging through their spine. As they use guided imagery techniques, they can picture themselves reaching for an electrical switch and turning down the power on the current to alleviate the pain.