Guided Imagery 101

Complementary and Alternative MedicineHolistic Health and Well-BeingRelaxation Techniques
Written By Z. Hamilton Avery

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  • According to Merriam-Webster’s dictionary, guided imagery is defined as “any of various techniques (as a series of verbal suggestions) used to guide another person or oneself in imagining sensations and especially in visualizing an image in the mind to bring about a desired physical response (as a reduction in stress, anxiety, or pain).”

  • Also commonly called mental imagery or guided visualization, guided imagery is a form of CAM that involves external instruction guiding participants to shift their focus away from distressing thoughts, feelings, sensations, or memories by asking them to actively imagine enjoyable scenes or scenarios. For example, participants may be asked to listen to a story, feel a particular emotion, or visualize a nature-based scene, healing light, or any image that would feel comforting.

  • Since the process of guided imagery encourages participants to imagine that the images and storylines are real and to engage one or more of their senses (e.g., sight, hearing, smell, taste, touch), this practice activates the same parts of the brain that would be activated if these scenarios were really happening.

  • Guided imagery is a simple mind-body relaxation technique (akin to meditation or hypnosis) that can be learned from books, videos, audio recordings, or directly from professionals. Similarly, when practicing guided imagery, a participant may choose to guide themselves or to be guided by a professional or recording. Once a person has learned how to practice guided imagery, this is an intervention that can be self-administered nearly anywhere at nearly any time.

  • Although guided imagery did not become popular in the West until the 1960s, it has been used in psychotherapy for over a century. When therapists utilize guided imagery, they may choose to work with images that have already presented themselves through the client’s dreams, memories, fears, or fantasies.

  • Variations of guided imagery have been practiced for thousands of years by Indigenous cultures (e.g., American Indians and Alaska Natives), practitioners of traditional forms of medicine (e.g., Traditional Chinese Medicine and shamanism), and religious traditions (e.g., Hindu and Christian) around the world.

References

Hart, J. (2008). Guided imagery. Alternative and Complementary Therapies, 14(6), 295-299.

Jacobson, A. F., Umberger, W. A., Palmieri, P. A., Alexander, T. S., Myerscough, R. P., Draucker, C. B., Steudte-Schmiedgen, S., & Kirschbaum, C. (2016). Guided imagery for total knee replacement: A randomized, placebo-controlled pilot study. The Journal of Alternative and Complementary Medicine, 22(7), 563-575.

Nguyen, J., & Brymer, E. (2018). Nature-based guided imagery as an intervention for state anxiety. Frontiers in Psychology, 9, 1858.

Trakhtenberg, E. C. (2008). The effects of guided imagery on the immune system: A critical review. International Journal of Neuroscience, 118(6), 839-855.

Utay, J., & Miller, M. (2006). Guided imagery as an effective therapeutic technique: A brief review of its history and efficacy research. Journal of Instructional Psychology, 33(1).

Watanabe, E., Fukuda, S., Hara, H., & Maeda, Y. (2006). Differences in relaxation by means of guided imagery in a healthy community sample. Alternative Therapies in Health and Medicine, 12(2), 60.

Z. Hamilton Avery

Z. Hamilton Avery, LMSW, MSW (U/S), LMT, CYT-1,000, TIYT (he/they) is a queer and non-binary therapist, health educator, wellness coach, body and energy worker, yoga and meditation teacher, and abstract artist in Tulsa, Oklahoma. In addition to having obtained over a dozen certifications in various modalities of complementary and alternative medicine (CAM), Z holds an associate’s degree in pre-nursing studies, a bachelor’s degree in psychology, and a master’s degree in social work. When supporting clients and students, Z takes a humanistic, person-centered, strengths-based, trauma-informed approach. Their practice is grounded in compassion, harm reduction, inclusivity, social justice, and evidence-based interventions. Ultimately, Z’s mission is to provide a safe and non-judgmental space for adolescents (13+) and adults who are navigating challenges such as anxiety, depression, trauma, addiction, pain, and chronic illness; he does this by offering sessions, classes, groups, workshops, retreats, and trainings.

Understanding that mental health is interconnected with many other facets of life, Z takes a holistic approach to therapy. Knowing that there is no one-size-fits-all treatment, he strives to honor the uniqueness of each client by custom-tailoring his approach to best meet the needs, preferences, and goals of each individual. For this reason, Z believes that it is imperative to be cross-trained in many different treatment approaches. As a therapist, they utilize a variety of evidence-based practices, including motivational interviewing (MI), cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT), eye movement desensitization and reprocessing (EMDR), and written exposure therapy (WET). As a body and energy worker, Z is certified to practice massage therapy, Thai yoga massage, myofascial release, craniosacral therapy, and reiki. They are also certified in both Chinese and Japanese styles of acupuncture. After completing more than 1,000 hours of accredited yoga teacher training (primarily in India), Z is certified to teach various styles of yoga, including Hatha, Kundalini, yin, and restorative. He also researches and writes about topics including stress, trauma, self-care, mindfulness, self-compassion, holistic health and well-being, CAM, HIV/AIDS, and issues related to the Two-Spirit, lesbian, gay, bisexual, transgender, queer, intersex, agender, plus (2SLGBTQIA+) community.

https://www.therapywithz.com
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