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


We all obtain stressed sometimes. The feeling deserve to be prompted by many instances in your day-to-day life. Friend may likewise experience continuous stress when managing longer-term an overwhelming situations transparent life.

If you’re constantly stressed, it deserve to take a toll fee on your as whole health. It can additionally make it difficult to feel calm or calm.

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

According come research, guided imagery might help:

reduce stress and anxiety encourage relaxationease miscellaneous symptoms related to stress

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


What is guided imagery?

Guided imagery is a kind of concentrated relaxation or meditation. Focused relaxation involves concentrating ~ above a certain object, sound, or experience in order come calm your mind.

In guided imagery, you purposely think that a peaceful place or scenario. The score is to promote a calm state v relaxation and mindfulness. The idea is that your human body reacts come your own thoughts.

For example, once you think about a stressful situation, her body and also mind end up being tense. Your heart rate and blood pressure could increase, and you may feel jittery and also unfocused.

But if you focus your attention on satisfied scenarios, your mind and also body tend to relax. You might feel much less tightness and tension in her muscles, while her mind can feel more quiet and more at ease.

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


What room the benefits?

According to research, guided imagery may have the ability to positively impact your health and well-being in several various ways.

Let’s look much more closely at those known around the possible benefits.

Reduces anxiety and also stress

There’s many of scientific evidence that shows that guided imagery may assist reduce feeling of anxiety and stress.

In a study released in 2014, women with fibromyalgia were split into two groups. One group practiced guided imagery top top a day-to-day basis for a 10-week period, when the other team practiced your usual care routine.

At the finish of the study, the women who did guided imagery reported a far-ranging decrease in their feelings the stress, fatigue, pain, and depression.

Another study that was done in 2017 contrasted the stress-relieving services of guided imagery with clinical massage. The study, which involved patients in a progressive treatment unit, discovered that 30 minute of guided imagery had similar positive effects to a 15-minute massage.

A 2018 study also concluded that guided imagery may assist decrease pre-surgery anxiety. Similarly, in another 2018 study, guided imagery decreased pretest stress and anxiety in students.

Improves sleep

Anxiety and stress can make it an overwhelming to sleep well. Yet according to numerous studies, guided imagery may aid improve her sleep.

In the 2017 study pointed out above, the entrants who exercised guided imagery additionally reported the their sleep had actually improved.

Similarly, a 2015 study involving older adults found that a mindfulness practice, which consisted of guided imagery, may have actually the capacity to boost sleep quality. The researcher speculated that mindfulness meditation improves how your human body responds come stress, making it easier to sleep.

Decreases pain

Research has shown that stress has actually the capability to worsen your perception that pain.

A 2017 review found that guided imagery may aid manage pains after orthopedic surgery. Similarly, one more study excellent in 2019 uncovered that guided imagery decreased post-surgery pain in children.

Also, in the 2014 study pointed out earlier, entrants reported decreased pain, along with other benefits, like much less stress and also fatigue.

According come a 2019 study, guided imagery together with progressive muscle relaxation helped ease pains in patients v cancer.

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Reduced depression symptoms

According to a 2014 review, depression is often connected with an unfavorable mental images. However, the positive photos that are created through guided imagery may be able to change this.

In a 2019 study, one week of daily guided imagery was associated with lessened depressive symptom in human being with cancer. The participants also reported reduced pain and also less anxiety.

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