Utilizing Mental Visualization for Stress Relief

Need a mental escape? It's simpler than you think. Just close your eyes and use "guided imagery" to whisk yourself away to a serene spot where life's daily hassles are a distant memory.

Advertising helps us here at Cleveland Clinic — we don't endorse non-Cleveland Clinic stuff. Ad Policy

This technique is all about reducing stress, and we've got a ton of it in our lives, right? Too much stress can mess with our overall health, leading to issues like high blood pressure, exhaustion, and even depression.

Dr. Grace Tworek, PsyD, a health psychologist, describes managing stress as like adjusting your home's thermostat. Stress raises your body temperature — guess what? Guided imagery is like cranking down the AC to chill you out. It helps your body learn to regulate itself and feel more comfy with practice.

So, how does guided imagery work?

First, you pick a special place in your mind. It could be a sun-soaked beach, a lush forest trail, or a quiet park bench. With your eyes closed, imagine the scene in vivid detail.

Always focus on your senses. What do you see? Do you hear anything? Is there a pleasant aroma in the air? Can you feel the breeze on your skin?

"It's about immersing yourself fully and focusing on the tiniest details," says Dr. Tworek.

Usually, people start their guided imagery journey using a script that helps build a scene or get assistance from a therapist. (Google's got tons of resources, you know.) With practice, your brain may learn to construct the scene on its own without the prompts.

The awesome advantages of guided imagery:

Immediately, taking your thoughts away from a stressful situation can bring you some instant relief. Expect your breathing and heart rate to slow as you enter a relaxed state.

Regular practice can help you apply guided imagery during stressful moments, too.

"When you can slow things down physically, it helps your mood," says Dr. Tworek. "Life just seems better."

That can lead to:

Improved sleep

Bringing your stressful thoughts to bed is a surefire way to stay awake at night. Guided imagery can help you detach from those concerns to catch some shut-eye. "Separating yourself from stressful thoughts can promote the relaxation you need to snooze," notes Dr. Tworek.

If you're still awake after 20 minutes, give it a try in a different room and return once you're more chilled.

Decreased pain

Guided imagery can help you disconnect from the physical pain. "By bringing in pleasant mental images, it's sometimes possible to decrease feelings of pain," says Dr. Tworek. "In a way, you're focusing on a better moment, so you're less focused on your pain."

Research even suggests guided imagery can be an effective tool for significantly reducing cancer pain[1].

Reduced depression and anxiety

Negative thoughts often fuel depression and anxiety, so shifting to a positive mental space can help combat those feelings.

Tips for embarking on a guided imagery adventure:

Find a calm space. Eliminate distractions by finding a quiet spot for your sessions. Turn off those phone notifications, too.
Get comfy. Cozy up in a favorite chair or couch, and consider dimming the lights.
Breathe. Deep breaths help calm your nerves and get you into a calmer state.
Follow a script. At first, it's beneficial to have a guide — stick to a recording or therapist's guidance.
Keep practicing. Make time each day for guided imagery or other relaxation exercises. Once you're comfortable with the process, it'll be easier to use in stressful situations.
Be patient. It may take a few attempts to create your mental retreat. Stay cool, man. (Remember, the goal here is to reduce frustration.)

Advertising helps us here at Cleveland Clinic — we don't endorse non-Cleveland Clinic stuff. Ad Policy

Who should do guided imagery?

Since we all deal with stress, anyone could benefit from guided imagery.

"There's stress in our lives one way or another, and learning to manage that is essential," says Dr. Tworek. "Take time for relaxation — our minds need it."

Advertising helps us here at Cleveland Clinic — we don't endorse non-Cleveland Clinic stuff. Ad Policy

Data Sources:[1] Healthline. (2020, April 3). Unleash the healing power of guided imagery. Retrieved from [https://www.healthline.com/health/guided-imagery-for-pain-management#benefits][2] Verywell Mind. (2020, December 15). How to practice guided imagery: Detailed steps for beginners. Retrieved from [https://www.verywellmind.com/guided-imagery-tips-strategies-for-beginning-4176883]

Engaging in guided imagery can significantly benefit both mental health and overall health-and-wellness, especially in managing stress. By picturing a serene location in great detail, focusing on senses, and practicing regularly, one can experience instant relief, improved sleep, decreased pain, and reduced depression and anxiety.