1. May Improve Your Mood
Connecting with nature is an oft-recommended antidote for anxiety, as it’s known for calming the nervous system. Just think about stepping outside away from distractions: You may sense life is less hurried or feel like you can breathe more deeply. But, as the researchers in one study point out, you don’t always have time to head to a park or take a hike — often, life circumstances expect you to calm yourself in your office or at home or in line at the grocery store.

Guided imagery can help transport you into nature, via your imagination, and achieve similar soothing found from actually being in nature. That study found that, though both types of guided imagery (nature and urban) were effective, a nature-based guided imagery session decreased anxiety more significantly than urban visualization.

Other science offers supporting evidence for the benefits of guided imagery for mood concerns associated with chronic conditions. In a systematic review that evaluated multiple interventions for people with inflammatory bowel disease, including guided imagery, and a separate trial for people with multiple sclerosis exploring the efficacy of healing-light guided imagery, the authors found that these relaxation techniques may improve anxiety or depression in both groups.

That said, one systematic review (PDF) of studies on various kinds of guided imagery on younger participants (ages 12 to 24) emphasized that although the research is promising for the use of this technique to help treat anxiety or depression, it’s primarily used as a complement to mainstream psychological care.

Overall, treating mood and mental health conditions can require a variety of tools (like talk therapy and ), and guided imagery may be one of those approaches. Work with your therapist to establish a care plan that works for you.

2. May Assist in Trauma Care
If you’re receiving trauma therapy, guided imagery may help support you through that work. “Its purpose is to create a safe environment to relax and ground yourself during trauma intervention,” says Michael P. Huttar, with the University of Houston–Clear Lake Counseling Services.

He explains that working with patients who’ve experienced trauma involves teaching coping skills, but these coping skills may not be enough in the event they have a traumatic flashback while in therapy. In those instances, it may be helpful to redirect your attention toward something comforting and peaceful. Guided imagery is one technique “to purposely shift where we’re living in the moment,” he says.

In one study in Germany, 42 traumatized refugees reported that guided imagery audio meditations and a technique called the “inner safe place” helped many feel more secure, further away from their worries, and better able to stabilize and cope with post-migratory distress factors. It’s important to note that this study was largely driven by the self-practice of the refugees, supported by an in-person interview nine days after receiving guided imagery audio files and two months later via phone.

In the United States, the use of guided imagery in trauma therapy should be performed under the supervision and care of a licensed therapist.