Guided Imagery

The mind is a powerful healing tool. Using our imagination, we can visualize almost anything. Guided imagery (or visualization) is a therapeutic technique that has been used for centuries. By creating images in the mind, a person can reduce pain, stress and other symptoms associated with his or her condition. The more specific the visualization, the more therapeutic it will likely be. Guided imagery is offered at CHOC as part of our integrative health services. We teach patients to imagine sights, sounds, smells, tastes or other sensations to create a kind of daydream that “removes” them from or gives them control over their present situation.

What is guided imagery?

Guided imagery is a tool that helps your body by letting your mind take you to healthy places that feel good. It uses your imagination to change your thoughts by focusing on your senses (sound, vision, smell, taste, touch, movement). It’s like daydreaming—when your mind begins to wander and you imagine that you are doing something fun. You can decide what to think about and what to imagine and the best part is that your brain will listen.

What does my child need to do guided imagery?

Your child can practice guided imagery anywhere and anytime. We encourage them to use their imagination, most importantly, however, some tools that are also used include:

• A favorite memory or pictures of things you like doing or places you wish you could be.
• A favorite smell or scent.
• A CD or recording with a visualization or imagery script.

When should my child use guided imagery?

We recommend doing this anytime they are feeling nervous, stressed, angry, worried or are in pain. Your child can use it during times they wish they could go or be somewhere else because they are uncomfortable.

How does guided imagery work?

Guided imagery involves envisioning a certain goal to help cope with health problems or the task or skill a child is trying to learn or master. Guided imagery is most often used as a relaxation technique that involves sitting or lying quietly and imagining a favorite, peaceful setting like a beach, meadow or forest.

Studies have shown that guided imagery can help the mind and body relax. It can help in managing anxiety, stress and depression; help reduce pain, lower blood pressure and lessen nausea; help with sleeping; and give people a better sense of control and well-being. Our pediatric psychologists use guided imagery to help children, adolescents and teens cope with illness or stressful situations, and will teach them how to perform these exercises on their own so they may use these skills whenever they need them.

How do I show my child how to do guided imagery?

These are the steps we teach for practicing guided imagery:

1. Close your eyes.

2. Take 3-5 deep belly breaths.

3. It’s time to imagine you are going to your special place. Where would you like to go? If you could be anywhere in the world at this moment, where would you be? At the beach with family, out with friends, at a sports game, somewhere feeling healthy?

4. When you have picked out a place, picture yourself there. Through your mind, you can be at this place as if this were really happening.

5. Use all of your daydreaming skills and think about every little thing that makes this place and experience just as you like it.

• What do you see?
• What does it smell like?
• What does it taste like?
• What sounds do you hear?
• What do things that you can touch feel like?
• How does your body feel as it moves (or rests) just the way you want it to?

6. Be aware of how comfortable your body feels when you are imagining yourself in this place. You may notice your breathing slow down and your muscles feel looser as your whole body starts to relax.

How can guided imagery help my child?

Have you noticed that when you think about sad stuff, you feel sad, or when you think about things you are worried about, you feel nervous, or when you actually think about your pain, you hurt more? Fortunately, just like your body and brain listen to you when you are thinking about bad stuff, you can start to think about good stuff to feel better. Usually when you think about good stuff, you start to feel better and more comfortable. It’s like changing the channel on your TV to something you really want to watch or turning the volume up or down in your body to a level that is more comfortable for you. If you’re sad or afraid, your mind can bring you to places that feel happy and calm. If you have pain, for example, your mind can help you picture yourself comfortable and relaxed. You can find the places in your mind where you’re in control of your body and where you feel happy and relaxed.

Is guided imagery effective?

Studies have shown that guided imagery can help the mind and body relax. It can help in managing anxiety, stress, and depression; help reduce pain, lower blood pressure, and lessen nausea; and give people a better sense of control and well-being.