How to Use Visualization Techniques to Speed up Healing Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Motivation Guided Imagery, Visualization, and Hypnosis May Speed Injury Healing By Elizabeth Quinn Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on October 09, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Rachel Goldman, PhD, FTOS Medically reviewed by Rachel Goldman, PhD, FTOS Rachel Goldman, PhD, FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in weight management and eating behaviors. Learn about our Medical Review Board Print Yuri Arcurs/Getty Images Can you speed up the body's healing process using your mind? Techniques such as guided imagery, or self-hypnosis, and visualization not only help athletes perform well during competition but research continues to find that it may be possible to speed up the healing process by using specific mental skills and techniques and maintaining a positive mindset. Researchers have been studying how the mind influences healing for decades, and the results continue to find a genuine connection. For instance, a qualitative analysis of the use of imagery by injured athletes concluded that "the implementation of imagery alongside physical rehabilitation should enhance the rehabilitation experience and, therefore, facilitate the recovery rates of injured athletes." Another study looked at the differences in people who healed quickly and those who healed slowly and found some significant differences. Those who healed faster had the following characteristics: Took personal responsibility for their recovery process Had high motivation, desire, and determination Had more social support Maintained a positive attitude Frequently used imagery and other visualization techniques Expected a full and successful return to sports What is Imagery One specific technique that is often used in sports psychology, and in healing is called imagery. This is sometimes referred to as guided imagery, mental rehearsal, or self-hypnosis. These are all terms used to describe specific techniques that use all of the senses to create mental images, feelings, and sensations related to the desired outcome as though it is happening now or has already happened. By using all your senses to create the authentic experience of having the desired outcome, you mentally and physically rehearse this desired state. Research on imagery use by injured athletes, cancer patients, and those undergoing physical rehabilitation has shown that using imagery has many positive outcomes, including: Increased feelings of controlIncreased rate of healingEnhanced ability to cope with therapyIncreased motivation to participate in self-careImproved moodImproved quality of lifeDecreased post-operative painDecreased post-operative anxietyReduced length of time in the hospitalReduced amount of pain medication taken When to Use Imagery Techniques There are many uses of imagery or self-hypnosis in sports medicine. These techniques are useful in injury recovery, pain reduction, sports performance enhancement, and general stress management. There are possibly many more uses that haven't yet been studied. Imagery for Pain Reduction The idea behind using imagery for pain reduction is built upon the principle of relaxation. When muscles are relaxed, they hold less tension. This often leads to reductions in the experience of pain. Imagery techniques that often help increase relaxation and reduce pain include imagining the sensation of getting a massage, sitting on a warm beach, or taking a hot bath. Some people have success with imagery by imagining the pain being released from the body in a visual way, such as being breathed out with each exhalation. If you mentally rehearse experiences such as this in great detail, you are using imagery. Imagery for Healing Just as people use imagery for reducing pain, individuals have reported that similar techniques work for promoting healing and recovery. Examples of healing imagery include imaging a broken bone being glued back together or torn muscles are woven back together. Some people use warm, healing colors to promote a feeling of warmth over a body part. Even silly images of strength and power found in comic books can be used to aid in the healing process. Overcome Performance Anxiety in Sports With Psychology 11 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Slimani M, Tod D, Chaabene H, Miarka B, Chamari K. Effects of mental imagery on muscular strength in healthy and patient participants: a systematic review. J Sports Sci Med. 2016;15(3):434-450. Driediger M, Hall C, Callow N. Imagery use by injured athletes: a qualitative analysis. J Sports Sci. 2006;24(3):261-271. doi:10.1080/02640410500128221 Ievleva L, Orlick T. Mental links to enhanced healing: an exploratory study. The Sport Psychologist. 1991;5(1):25-40. doi:10.1123/tsp.5.1.25 Giacobbi PR, Stewart J, Chaffee K, Jaeschke A-M, Stabler M, Kelley GA. A scoping review of health outcomes examined in randomized controlled trials using guided imagery. Prog Prev Med (N Y). 2017;2(7):e0010. doi:10.1097/pp9.0000000000000010 Chen S-F, Wang H-H, Yang H-Y, Chung U-L. Effect of relaxation with guided imagery on the physical and psychological symptoms of breast cancer patients undergoing chemotherapy. Iran Red Crescent Med J. 2015;17(11):e31277. doi:10.5812/ircmj.31277 Maddison R, Prapavessis H, Clatworthy M, et al. Guided imagery to improve functional outcomes post-anterior cruciate ligament repair: randomized-controlled pilot trial. Scand J Med Sci Sports. 2012;22(6):816-821. doi:10.1111/j.1600-0838.2011.01325.x Zehetmair C, Nagy E, Leetz C, et al. Self-practice of stabilizing and guided imagery techniques for traumatized refugees via digital audio files: qualitative study. J Med Internet Res. 2020;22(9):e17906. doi:10.2196/17906 Case LK, Jackson P, Kinkel R, Mills PJ. Guided imagery improves mood, fatigue, and quality of life in individuals with multiple sclerosis: an exploratory efficacy trial of healing light guided imagery. J Evid Based Integr Med. 2018;23:2515690X17748744. doi:10.1177/2515690X17748744 Gonzales EA, Ledesma RJA, McAllister DJ, Perry SM, Dyer CA, Maye JP. Effects of guided imagery on postoperative outcomes in patients undergoing same-day surgical procedures: a randomized, single-blind study. AANA J. 2010;78(3):181-188. Forward JB, Greuter NE, Crisall SJ, Lester HF. Effect of structured touch and guided imagery for pain and anxiety in elective joint replacement patients--a randomized controlled trial: m-tijrp. Perm J. 2015;19(4):18-28. doi:10.7812/TPP/14-236 Felix MMDS, Ferreira MBG, da Cruz LF, Barbosa MH. Relaxation therapy with guided imagery for postoperative pain management: an integrative review. Pain Manag Nurs. 2019;20(1):3-9. doi:10.1016/j.pmn.2017.10.014 By Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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