How often are you using visualization to your advantage? Are you aware of the advantages visualization can offer?
Visualization, also often called “imagery”, is a tested and effective technique for reducing stress, relaxing the mind, and in some cases stimulating the mind and body for peak performance. When we create vivid (the more vivid the better) mental images of calming scenarios or successful outcomes we enhance our well being.
Visualization/imagery works by putting our brain through the paces stimulating a real experience as far as the brain is concerned. When we find ourselves overly anxious, we can visualize a positive scenario which sets off a cascade of neural responses almost identical to those of experiencing the scenario in “real life”. These responses lead to a calmer physiological state, relaxation, and more positive outlook on any given situation.
In addition to using visualization for calming ourselves, we can use it to properly stimulate ourselves for peak performance. Let’s say you’re about to give a presentation to a group of people, and you’re normal, so you have some anxiety about public speaking. Using visualization you get ahead of these feelings.
Close your eyes and begin going through the presentation just as you will when you begin to speak out loud. In your mind speak clearly and confidently and visualize the listeners nodding their heads in agreement and taking notes. They are interested in what you’re saying and following along. That should settle your anxiety a bit.
Now after the talk you know there is going to be a Q & A session and you’re sweating that too! Think about what questions you could possibly be asked and image yourself answering them clearly and concisely. Vividly see and hear what you’re going to say and how you’re going to say it. You’re afraid someone is going to ask a question you don’t know the answer to? Visualize yourself receiving the question, thinking about it for second or two and realizing you don’t know. Is that the end of the world? Is anyone going to think less of your for not knowing everything? We both know that’s not the case. So, visualize yourself telling that person “That’s great question. And unfortunately I don’t know the answer. BUT, I can and will find someone who DOES know, and I’ll get that answer for you. Please see me when we’re done here so I can get your contact information.” That person smiles wide, says “Thank you. That’ll be awesome. I appreciate it!” Now you’re ready for every possible scenario, less anxious, and primed to give your best possible talk.
Visualization / imagery techniques come in several different sizes and colors. Just a few here:
1) Guided Visualization includes a guide and a script. The guide can be a live guide or audio guide leading you through the vivid calming scenario. This type of visualization is especially effective for newbies because of the built in structure and direction. A good guide will have her script distilled and practiced. As the visualizer, all you’ll need to do sit back, listen, and follow along in your mind’s eye.
2) Creative Visualization creates a favorable outcome in your mind’s eye. In your head you’ll lead yourself into and through whatever stressor has you agitated. As we’ve said, the more vivid the better. Focus on all 6 senses. Visualize and feel the sensations of the resolution. In the above scenario, the applause and your “thank you” to the audience of the talk. When you create the sense of accomplishment in your mind’s eye and body your stress will be reduced and you’ll be ready to recreate that feeling.
3) Symbolic Visualization is variety that uses symbols or pictures which represent your actual stress. Not what you’re stressed about. Your stress itself. Imagine it as a ball of dark matter or light or whatever. But imagine it shrinking. By watching your stress slowly dissipate and disappear, you’ll have a greater feeling of control. When you’re in control of things you are automatically more calm and stress free.
4) Progressive Muscle Relaxation combines visualization in your mind’s eye with physically tensing then relaxing your muscles one group at a time. A lot of the time it’s recommended to do this tensing & relaxing in a specific order starting with the feet and legs and working up through the torso, arms, shoulders, and face. This variation will help to physically relax your body while also promoting a sense of calm due the mindfulness and being present and concentrating on your body.
As with so many other things visualization needs be a practice. If you can do it daily, that is great. If you can only do it two times per week, that is better than one. And once a week is better than none. Try to find a quiet distraction free location for your practice. You want to engage all your senses to create the most vivid picture possible. This practice will create new pathways in your brain allowing you to calm yourself on command when presented with a stressful situation. You’ll be able to enhance your focus and concentration boosting confidence and motivation along the way.
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