Visualisation: what the research says

Guided imagery is a relaxation method. Studies of it on its own are few and small, so evidence for stress, sleep and pain is limited.

What a session is

A practitioner guides you to picture calming scenes, or yourself reaching a goal, while you relax. On Sissoo, visualisation is often part of a hypnotherapy, NLP or coaching session.

What the research says

• Stress: Studies of relaxation methods in general, which include guided imagery, suggest they may calm the stress response. Imagery on its own is less studied. Limited evidence · NCCIH, 2022 · NCCIH, 2021
• Worry and anxiety: Studies of relaxation methods in general found less anxiety, including before medical procedures. Few studies looked at guided imagery on its own. Limited evidence · NCCIH, 2024 · NCCIH, 2021
• Sleep: Small, low-quality studies found guided imagery helped people fall asleep sooner, but no better than a placebo. Limited evidence · NCCIH, 2021 · NCCIH, 2024
• Long-lasting pain: Small, low-quality studies of long-lasting pain had mixed results. A single session may ease pain for a short time. Limited evidence · NCCIH, 2021
• Low mood, menopause, grief, confidence and goals: Not studied for visualisation on its own in the sources we use. No good evidence yet

More on each need: Handle stress better · Feel calmer · Sleep better · A relaxed body · Lift your mood · Menopause wellbeing · Grief and loss

Is it safe?

Generally safe for healthy people, though a few feel more anxious or have unwanted thoughts. If you have epilepsy, a mental health condition or a history of trauma, check with your doctor first. Use it alongside medical care, not instead of it. NCCIH, 2021 · NCCIH, 2022

Sessions on Sissoo complement medical care and never replace it. Please don’t stop or change any treatment without talking to your doctor. If you feel very low or think about ending your life, call your local emergency number now.

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Checked 17 October 2026. Next check by April 2027. How we rate the evidence.