Techniques to improve symptoms of anxiety, depression, fatigue & pain

Guided imagery, also called visualization, is a simple technique that uses your mind’s
natural ability to create positive mental images. It helps you relax, reduce stress, and
support your overall well-being. It’s easy to learn and can be useful for managing anxiety,
pain, and problems with sleeping.

A research project, funded by Vasculitis UK and run by the RECORDER team at the University of Nottingham, has created an imagery wellbeing programme. The first set of guided imagery exercises comes from Martin Rossman’s Guided Imagery for Self-Healing. The project tested a 10-week online programme to teach these techniques to people with Vasculitis. While the programme may run again in the future, these exercises are available for you to use at your own pace.

The programme includes an 8-part foundational series. The creators explain:

  • Exercises I-III focus on creating mental images and relaxation.
  • Exercises IV-VIII help you explore thoughts and feelings about illness, trust your instincts, and find solutions to challenges.
  • We’ve also created alternative versions of exercises IV-VIII. Instead of using body scan and staircase visualizations, the alternatives use techniques like clenching fists and walking down a path through an archway. These options are for people who find the original versions less effective or difficult to engage with.

TAKE CARE WATCHING YOUTUBE VIDEOS

As with all videos from online platforms, do watch out for automatically-chosen “follow-on” videos that Youtube may choose to show you when your chosen video comes to an end.

There is no systematic filtering of online videos for validity of medical claims, and some videos will make (unreferenced) claims that contradict proven science. Others may be sensationalist and perhaps upsetting to those who are unwell.

The platforms are always keen to keep you watching, so they won’t ask whether you want to watch the follow-on video that they have chosen for you: it will start playing automatically. We recommend that you press the “back” button, or close the video player page, as soon as your chosen video has ended.

A programme of guided imagery exercises

  1. Imagery script week one: A first imagery exploration.
  1. Imagery script week two: Basic relaxation skills.
  1. Imagery script week three: Deepening relaxation with imagery.
  1. Imagery script week four: Creating your own healing imagery part one (original version).

Imagery script week four: Creating your own healing imagery part one (alternative version).

  • Imagery script week five: Creating your own healing imagery part two (original version).

Imagery script week five: Creating your own healing imagery part two (alternative version).

  • Imagery script week six: Your Inner Advisor (original version).

Imagery script week six: Your Inner Advisor (alternative version).

  • Imagery script week seven: Making positive changes (original version).

Imagery script week seven: Making positive changes (alternative version).

  • Imagery script week eight: Your wellness imagery (original version).

Imagery script week eight: Your wellness imagery (alternative version).

Additional miscellaneous guided imagery exercises

  1. Releasing pain
  • Saying goodbye to worry
  • Sleep well tonight: cottage by the sea.
  • The healing waterfall
  • Preparing to receive treatment
  • Your successful surgery