Guided imagery is the use of relaxation and mental visualization to improve mood and/or physical wellbeing.
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.
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 involves conjuring up pleasant, relaxing images that rest the mind and body. These may be experiences that have already happened, or new situations.
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.
MARTIN L. ROSSMAN 1945–
Martin L. Rossman received his B.A. and M.D. degrees from the University of Michigan in Ann Arbor. The Colorado native then set up practice in San Francisco, where he is a Clinical Associate in the Department of Medicine at the University of California Medical Center as well as director and founder of the Collaborative Medicine Center in Mill Valley, and Co-Director of the Academy for Guided Imagery, also in Mill Valley. Dr. Rossman has been a Diplomat of Acupuncture for the National Commission for the Certification of Acupuncturists since 1986, and, since 1989, has been certified for Interactive Guided Imagery through the Academy for Guided Imagery. He also serves as a member of various medical-related associations throughout the United States.
According to Rossman, imagination is the key to understanding the self, and can be used to resolve many issues of mind and body fitness, including stress. Rossman prefers the term complementary medicine to alternative medicine, noting that so many of the therapies have moved into the medical mainstream that they all play a crucial role in health. Rossman's book, Healing Yourself: A Step-by-Step Program for Better Health Through Imagery, is one of many writings he has done on imagery. Rossman is a popular speaker in both professional and public settings, and a television and radio personality discussing the virtues of imagery, acupuncture, and other holistic treatments.
He can be reached through The Collaborative Medicine Center, Mill Valley, California at (415)383-3197 or through the Academy for Guided Imagery in Mill Valley at (800)726-2070.
Mental rehearsal involves imagining a situation or scenario and its ideal outcome. It can be used to reduce anxiety about an upcoming situation, such as labor and delivery, surgery, or even a critical life event such as an important competition or a job interview. Individuals picture themselves going through each step of the anxiety-producing event and then successfully completing it.
For a successful guided imagery session, individuals should select a quiet, relaxing location where there is a comfortable place to sit or recline. If the guided imagery session is to be prompted with an audiotape or videotape, a stereo, VCR, or portable tape player should be available. Some people find that quiet background music improves their imagery sessions.
The session, which can last anywhere from a few minutes to an hour, should be uninterrupted. Taking the phone off the hook and asking family members for solitude can ensure a more successful and relaxing session.
Because of the state of extreme relaxation involved in guided imagery, individuals should never attempt to use guided imagery while driving or operating heavy machinery.
Guided imagery can induce sleepiness, and some individuals may fall asleep during a session. Other than this, there are no known adverse side effects to guided imagery.
Research & general acceptance
Use of guided imagery is a widely accepted practice among mental healthcare providers and is gaining acceptance as a powerful pain control tool across a number of medical disciplines. Results of a study conducted at The Cleveland Clinic Foundation and published in 1999 found that cardiac surgery patients who used a guided imagery tape prior to surgery experienced less pain and anxiety. These patients also left the hospital earlier following surgery than patients who used pain medication only.
Another study conducted by Harvard Medical School researchers found that for more than 200 patients undergoing invasive vascular or renal surgery, guided imagery controlled pain and anxiety more effectively than medication alone.
Training & certification
Guided imagery is used by many licensed therapists, counselors, psychologists, and psychiatrists. There are many self-help books, audiotapes, and videos available that offer instruction in guided imagery techniques.
Battino, Rubin. Guided Imagery and Other Approaches to Healing. Carmarthen, United Kingdom: Crown House Publishing, 2000.
Lang, Elvira, et al. "Adjunctive non-pharmacological analgesia for invasive medical procedures: a randomized trial." The Lancet. 355, no. 9214, (April 2000): 1486-1490.
The Academy for Guided Imagery. P.O. Box 2070, Mill Valley, CA 94942. (800) 726-2070.
Brennan, Patricia. "Stress First Aid Kit." (Guided imagery audiotape set.) Available from Inside Out Publishing at (888) 727-3296 or http://www.facingthedawn.com.