For those people who have never smoked tobacco, it may be difficult to understand why smokers have such a tough time giving up the habit. Nicotine is one of the most addictive substances put into the human body; fighting the addiction to nicotine and the habits formed around the act of smoking is no small feat of human ability.
Many methods are available to you for smoking cessation, from quitting cold turkey to nicotine patches and gum to prescription medications. Guided imagery is another method available to you that is free of chemicals and taps into the brain's ability to heal itself and your body.
Definition
Guided imagery is the use of the imagination for relaxation and the promotion of health, both of the mind and body.
Researchers have long acknowledged the strong connection between thoughts and well-being. Guided imagery taps into that resource available to every person and puts it to positive use.
Guided imagery may be directed initially by a therapist, the use of an audio recording, a script or self-directed by the individual. It is also used in group sessions.
Research
In January 2006, results of a randomized pilot trial on the effectiveness of guided imagery for smoking cessation was published in the Complementary Health Practice Review.
Trial participants listened to an interactive audio CD of guided imagery for smoking cessation. These participants' success in stopping smoking was measure against a control group who did not attend the guided imagery sessions. The imagery was to help participants with their desire to stop smoking and to help alleviate the anxiety experienced during nicotine withdrawal.
Abstinence rates for those in the guided imagery sessions were higher than the control group at 6 week, 12 week and 1 year intervals.
Methods
Guided imagery has two components: relaxation and visualization. Visualization, or imagery, may be used in many contexts, including mental rehearsal, relaxation and healing imagery that is commonly used in smoking cessation guided imagery.
Mental rehearsal may involve you imagining yourself doing activities such as running, playing tennis, or other activities that you will be able to do without becoming short of breath when you have stopped smoking.
Relaxation imagery involves thinking of pleasant situations, real or fantasy, that promote relaxation and mental well-being.
Healing imagery could involve you visualizing your body's healing once you have stopped smoking, your lungs and heart becoming healthier, your mind less distracted by the need for a cigarette.
Considerations
Short-term success rates for all methods of smoking cessation range in the 50 percent to 60 percent range, according to results of research published by the Academy for Guided Imagery.
Looking further into the future, long-term success rates for those who stopped smoking are significantly lower and vary from method to method. Most methods see a 60 percent to 80 percent relapse rate within the first year after an individual has stopped smoking.
Guided imagery that is used on an ongoing basis by an individual is estimated by the AGI as being successful in stopping smoking in at least 20 percent to 32 percent of individuals in the long term.
Benefits
Unlike many of the other smoking cessation methods, guided imagery relies on no chemicals or gimmickry to aid you in your desire to stop smoking.
Guided imagery relies on you and you alone for its success. Even if you initially attend group or individual sessions to learn the technique, for the long term you need only to invest your time and energy to continue.
Research has demonstrated that guided imagery is at least as successful as other more invasive or expensive techniques in its overall success rate, and it is innately healthier and with no potential side effects.
