Anxiety can feel difficult to control and contributes to increased stress and other issues. Using guided imagery can help decrease the symptoms of anxiety by using visualization techniques to improve relaxation within the body and mind. Simply by imagining positive and calming scenarios, you can decrease symptoms of anxiety, stress, and even physical pain.
Would You Like to Have Less Anxiety?
Anxiety is treatable with therapy. BetterHelp has over 30,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $65 per week. Take a free online assessment and get matched with the right therapist for you.
What Is Guided Imagery for Anxiety?
Guided imagery involves imagining scenarios or scenes that are calming, which then evoke a positive reaction. It uses the power of the mind to create images that involve a combination of thoughts and senses. Guided imagery for anxiety works by bringing the mind and the body together through the use of visual images, which are then used to bring a sense of calm over the body.
How Guided Imagery Helps Anxiety
Our brain is our most powerful organ. Therefore, the mind can influence our thoughts and feelings both negatively and positively. By imagining positive scenes and calming sensations, guided imagery works to decrease symptoms of anxiety and stress.
With guided imagery, the mind can help people manage difficult emotions by creating peaceful, positive, and relaxing scenarios to increase our sense of calm and to improve confidence. There is no specific rule about the type of scene one needs to imagine- whatever evokes a feeling of calm for you works best!
Examples of Guided Imagery Exercises for Anxiety
Depending on the stressful event or feeling that someone is dealing with, different visualizations or exercises can be used to help people with specific situations. Guided imagery can be used to increase a sense of safety and calm, or to help guide someone through a stressful experience such as a work presentation.
Examples of how guided imagery can be used to reduce anxiety include:
- Using imagery to create a sense of calm before sleep
- Because guided imagery often helps slow one’s breathing, it helps to clear the mind and create mental balance
- Using imagery to imagine overcoming anxiety before a musical or theatrical performance
- Using visualizations to see yourself crossing the finish line or winning an athletic competition
- Using visualization techniques to see yourself successfully completing a presentation at work
- Visualizing yourself having an empowering conversation that leads to a successful resolution with a boss or colleague that you were anxious about
- Visualizing someone caring for you when you are sad or lonely
- Using imagery to imagine decreased pain and anxiety before a surgical procedure
How to Do Guided Imagery for Anxiety
Many are hesitant about using guided imagery due to not knowing where to start or how to begin. Beginning to use guided imagery is easy with the following step by step instructions.
Steps for practicing guided imagery meditation for anxiety include:
- Sit or lie down in a quiet area where you will not be distracted. It is best to find a space where you know you will have a solid amount of alone time without disruptions. Some people choose to put a do not disturb notification on their phone.
- Begin by taking several deep breaths and focusing on breathwork. Breathing exercises help prepare your mind and body to begin the process of guided imagery by calming you. Focus on breathing in and out in a rhythmic way, or use the 4-7-8 breathing technique to become relaxed.
- Next, imagine a scene that you feel comfortable in. This could be a beach scene, a quiet hiking trail, or a serene mountain top. The location is not important, only that you feel comfortable and calm there.
- Think about the experiences of your scenes in this place. What are you smelling, seeing, feeling, hearing, and even tasting? You might notice the crash of the waves along the beach; the rustling of the trees above you; or the crackling of the fire in a quiet log cabin.
- Allow yourself to explore the location. Walk around. Move your toes through the warm sand as you cross the beach to the waves splashing ashore. Listen to the birds above as you progress through the quiet hiking trail. Perhaps you are sitting quietly on a bench in a meadow. What do you see, hear, and feel?
- Continue to allow yourself to experience this scene while taking deep breaths.
- If your mind wanders to the present, such as your office or living room, know that this is normal. Acknowledge this and bring it back to the scene in your mind.
- After 5 minutes, slowly open your eyes when you feel ready to do so. There is no rush.
- Slowly allow yourself to work up to longer increments each time you practice guided imagery. While 5 minutes is a good starting point for beginners, allow yourself to work up in 5 minute increments as you feel comfortable. However, be understanding and patient, as it takes time to work up to this amount of time spent in guided imagery, and it is normal to struggle to achieve this length of time.
- If you find the experience difficult or even stressful, next time spend more time getting your body ready. Many people use progressive muscle relaxation or yoga to prepare the mind and body before guided imagery exercises.
How to Do Guided Imagery Meditation With a Recording
Some people find it easier to do guided imagery with an audio recording or an app to take them through the process. These are great tools for those who struggle to create imaginative scenarios in their mind, or those who need further direction or how to do guided imagery.
For those looking for a recording, there are many options such as meditation apps that are easily downloaded. Apps like Headspace are available on your phone or device. Another option is to search for guided imagery meditations on Youtube, then you can find one that you feel most comfortable with.
Options for Anxiety Treatment
Talk Therapy – Get help from a licensed therapist. Betterhelp offers online therapy starting at $60 per week. Free Assessment
Psychiatry for Anxiety – Looking for anxiety treatment that prioritizes you? Talkiatry can help. Find an in-network psychiatrist you can see online. Get started with our short assessment. Visit Talkiatry
Benefits of Guided Imagery Meditation for Anxiety
Anxiety is the most common mental health condition worldwide.1 Due to this, you likely either have experienced anxiety or know someone who does. Despite how prevalent anxiety is, many people struggle to manage their symptoms.
Our mind can be a crucial tool in managing symptoms of anxiety. Many doctors and mental health clinicians recommend trying meditation for anxiety, as well as guided imagery as helpful tools for people with anxiety.
Some benefits of guided imagery meditation for anxiety include:
Reduced Anxiety & Stress
Researchers have shown a link between using guided imagery and a decrease in anxiety symptoms experienced. Simply by imagining positive or calming scenarios, participants found that their anxiety levels decreased.2
To Help Prepare Patients for Medical Procedures
In a 1994 study, researchers used guided imagery to help patients prepare for a nonemergency magnetic resonance imaging (MRI) procedure. It was found that those patients who used guided imagery before the procedure reported a decrease in anxiety symptoms.3
Improved Self Esteem
Not only is guided imagery great for reducing anxiety, but those who use guided imagery have been found to report greater self esteem, than those who did not use this technique.2
Therefore, this is a great technique for those who struggle with self confidence or low self esteem, and it can be especially beneficial if you are about to partake in a stressful or anxiety provoking event. Guided imagery can help prepare for difficult conversations or events at work or in your personal life.
Decrease & Manage Pain
Guided imagery has been shown to improve experiences of pain. In a 2019 study on patients with terminal cancer, guided imagery and muscle relaxation were found to decrease the pain they experienced.8
Improve Sleep
Many people with anxiety struggle with getting adequate sleep. Anxiety can cause insomnia, disrupted sleep, which can make people feel stressed or anxious about bedtime in general. Guided imagery is a great tool if you struggle with anxiety and stress around sleep, or even if you just want to improve your sleep.
Although it might not help with all sleep disturbances such as those who suffer with certain sleep disorders, studies have shown that there is a connection between improved sleep and with those who use mindfulness or guided imagery.5
Boosts Immune System
Using guided imagery for anxiety if you are recovering from illness can help boost your immune response, along with decreasing anxiety and stress. In a research study on patients with COVID-19, researchers found that guided imagery decreased the patients’ anxiety and helped decrease stress and boost their immune system. This helped increase the odds of them recovering from COVID-19.4
Improves Confidence and Motivation
Guided imagery is a great tool to use before a stressful experience such as a work presentation or difficult conversation with a loved one. Using guided imagery, you can imagine yourself giving the presentation confidently and successfully, which can help decrease some of the anxiety about the presentation.
Improving Other Mental Health Symptoms
Studies show that being exposed to nature can have positive effects on one’s mental health.6 However, for many who live in big cities or who work in office buildings, taking time to spend in nature is not possible. For these people, using visual imagery can help replicate these feelings of being in nature settings, which can give them similar benefits of improving mental health.7
In My Experience
As someone who has lived with an anxiety disorder for most of my life, I have found that the mind is the most powerful tool in learning how to manage symptoms. For many, guided imagery can be intimidating or can feel silly, making many shy away from using it. However, guided imagery can be practiced in any setting, even while sitting in your office at work. Finding what works best for you will be the key to managing your anxiety.
Additional Resources
To help our readers take the next step in their mental health journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy is compensated for marketing by the companies included below.
Therapy for Anxiety & Medication Management
Brightside Health – develops personalized plans that are unique to you and offers 1 on 1 support from start to finish. Brightside Health accepts United Healthcare, Anthem, Cigna, and Aetna. Appointments in as little as 24 hours. Start Free Assessment
Anxiety Diagnosis & Treatment
Circle Medical – Affordable and accessible anxiety evaluations and treatment. Diagnosis and prescription over video. Insurance accepted. Same day appointments. Visit Circle Medical
Learn Mindfulness, Meditation, & Relaxation Techniques
Mindfulness.com – Change your life by practicing mindfulness. In a few minutes a day, you can start developing mindfulness and meditation skills. Free Trial
Anxiety Newsletter
A free newsletter from Choosing Therapy for those impacted by anxiety. Get helpful tips and the latest information. Sign Up
Choosing Therapy Directory
You can search for therapists by specialty, experience, insurance, or price, and location. Find a therapist today.
Online Anxiety Test
A few questions from Talkiatry can help you understand your symptoms and give you a recommendation for what to do next.
Best Online Therapy for Anxiety
Anxiety is one of the most prevalent mental health issues in the world. To find the best online therapy for anxiety, we reviewed over 50 providers. Our evaluation focused on their geographic coverage area, cost, convenience, extra features, and more. Our top recommendations are based on more than three years of research and over 250 hours of hands-on testing. Read on to see our top picks for the best online anxiety counseling platforms.
Best Online Psychiatry Services
Online psychiatry, sometimes called telepsychiatry, platforms offer medication management by phone, video, or secure messaging for a variety of mental health conditions. In some cases, online psychiatry may be more affordable than seeing an in-person provider. Mental health treatment has expanded to include many online psychiatry and therapy services. With so many choices, it can feel overwhelming to find the one that is right for you.