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


We all obtain stressed sometimes. The feeling can be motivated by many instances in your daily life. You may also experience continuous stress when taking care of longer-term an overwhelming situations throughout life.

If you’re constantly stressed, it deserve to take a toy fee on your as whole health. The can likewise make it daunting to feel calm or calm.

Guided imagery is a method for controlling your stress. The a relaxation method that involves visualizing positive, peaceful settings prefer a beautiful beach or a peaceful meadow. This technique is also known as visualization or guided meditation.

According to research, guided imagery may help:

reduce stress and anxiety promote 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 how to carry out it correctly.


What is guided imagery?

Guided imagery is a form of focused relaxation or meditation. Concentrated relaxation requires concentrating top top a particular object, sound, or experience in order to calm your mind.

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

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

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

By calming her mind and also body, you might be better able to cope through mental, emotional, and 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 different ways.

Let’s look an ext closely at what’s known around the feasible benefits.

Reduces anxiety and also stress

There’s many of scientific proof that reflects that guided imagery may aid reduce feeling of anxiety and also stress.

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

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

Another study that was done in 2017 contrasted the stress-relieving services of guided imagery v clinical massage. The study, which associated patients in a progressive care unit, uncovered that 30 minute of guided imagery had comparable positive effects to a 15-minute massage.

A 2018 study also concluded that guided imagery may aid decrease pre-surgery anxiety. Similarly, in one more 2018 study, guided imagery lessened pretest stress in students.

Improves sleep

Anxiety and also stress have the right to make it challenging to sleep well. But according to several studies, guided imagery may help improve your sleep.

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

Similarly, a 2015 study including older adults uncovered that a mindfulness practice, which included guided imagery, may have the ability to boost sleep quality. The researchers speculated the mindfulness meditation improves how your body responds to stress, make it much easier to sleep.

Decreases pain

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

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

Also, in the 2014 study mentioned earlier, participants reported reduced pain, together with other benefits, like much less stress and fatigue.

According to a 2019 study, guided imagery along with progressive muscle relaxation aided ease ache in patients v cancer.

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Reduced depression symptoms

According to a 2014 review, depression is often linked with an unfavorable mental images. However, the positive pictures that are produced through guided imagery might be maybe to change this.

In a 2019 study, one week of everyday guided imagery was connected with decreased depressive symptoms in world with cancer. The participants additionally reported decreased pain and less anxiety.

A 2018 research found comparable results because that depression and also anxiety in people receiving hemodialysis.