Topic Visualization and imagery essay

Running head: VISUALIZATION AND IMAGERY

VISUALIZATION AND IMAGERY 5

Visualization and imagery

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Visualization and imagery

Visualization and imagery are instruments that have been used for many centuries and it entails the conception of a mental image of a future occurrence. When an individual starts to visualize a desired outcome, he/she starts to see the likelihood of achieving it. Visualization allows us to capture a sneak peek of our “preferred future” and it motivates and prepares us to pursue that objective (Rockefeller, 2007). Visualization is often confused with hoping or dreaming about a better future, or the “think it and you will be it” advice that is often dispensed by self-help experts. It is an advanced technique of performance improvement that is based on scientific evidence and has been used by individuals across different fields.

Visualization works because neurons in the brain interpret imagery as comparable to real-life events. When a person imagines an action, the brain generates an impulse that instructs the neurons to conduct the event. This leads to a new neural pathway that primes the body to behave in a way that is consistent to our imagination. This takes place without performing the act, but it leads to the same outcome. A neural pathway is a group of cells that function together to generate learned behaviors or memories (Rockefeller, 2007).

Visualizing a physical act or picturing it activates the same neural networks. This can be use to advantage in several ways. First, visualizing a movement helps one to get better at it. For example, notable golfer Jack Nicklaus claimed to have mentally experienced each shot and he was able to excel in golf (Niles, 2011). Secondly, mental imagery stimulates the sympathetic nervous system. This system is responsible for the body’s fight-or-flight response. It effects include an increased heart rate, blood pressure and breathing; therefore, visualizing an vent stimulates nervous systems responses that are similar to that generate during a real physical action. This may sound hocus-pocus by research reported 2007 in the north American journal of psychology shows that mental imagery helps in getting results without even moving a muscle. In the study, athletes who visualized hip-flexor exercises achieved similar strength gains as those who physically practiced in a weight machine.

If the task to be performed is mental such giving a speech, metal imagery can help in keeping calm and focused. Through metal rehearsal, steady assertiveness maintained. Visualizing calmness and focus also helps in lowering the physical signs of stress such as increased heart rate and sweating. Repeated visualization also conditions the neural pathways, which makes the action familiar during performance.

Visualization and imagery has been applied in leadership, sports, and possibility thinking among other applications. Athletes on a daily basis use visualization. Self-help gurus such as Robert Schuler and dale Carnegie have suggested the importance of metal imagery in boosting performance. In some cases, athletes can use visualization to enhance their performance subconsciously. For instance, a golfer can create a mental image of a fairway and imagining accurately where he/she will place the ball at each shot. In other sports, a high jumper can create a mental image of every step as she/he approaches the leap bar or a baseball player may visualize the ball from the time he release the bal to the time it lands on the glove of the catcher. Visualizing has bemused by sportsmen since the 1960s, but it is during the recent winter Olympics held Sochi that it found extensive use among athletes. For Canadian bobsledder Lyndon rush, visualization allowed him to access the sliding track while sitting at a chair in the airport at Munich some days before the real event. He claims to have drawn a sinuous oath through the air using his left hand. According to Nicole Delting, a psychologist with the American Olympic team, visualizing makes the real event better (Clarey, 2014). Although visualization has been existence for many centuries, it has become increasingly elaborate and sophisticated. It has become a multidisciplinary endeavor, which explains the shift from visualization to the more used “imagery.” It was clearly evident during the winter Olympics in Sochi where athletes could be seen going through the starting areas (Clarey, 2014). The significance of metal imagery to winter Olympics is because most events are controlled and are contested in predictable settings. One of the most predictable Olympic settings is the sliding track. Training runs are limited and mental imagery gives an athlete advantage because he/she would be used to the track and will not be starting from scratch. The significance of mental imagery is explained by that fact most winter Olympics nations use psychologist extensively. For instance, the Canadian Olympic team had eight sports psychologists, United States had nine, and Norway had three (Clarey, 2014).

In his best selling book “seven habits of the most effective people” renowned author Steven covey claims that individuals can use their brainpower to create an affirmation that help them become more congruent with their inner values (Rockefeller, 2007). Covey cites the elements of a good mental affirmation as being personal, positive, present tense, visual and emotional. Another disciple that utilizes visualization is leadership. Good leaders are visionary because they can visualize the future and mentally plan everything before implementing. Implementation will be flawless because al the glitches anticipated during project implementation would have been removed during the visualization stage (Gawain, 2002).

Visualization is helpful in managing both physical and emotional conditions. Personally, I have experienced the healing powers of visualization. Some years back, I was experiencing a serious reaction to medication that I was using to manage my chronic back pain. This forced me to seek for alternative ways of healing but invasive surgery was not one of the options that I considered. I chose visualization to help manage the chronic pain and to change my perception about the condition.

After practicing using mental imagery for a month, I started to experience a change in my attitude. Rather than thinking about the pain as a problem, I began to think about it as an experience. Subsequently, I ditched the painkillers and continued practicing guided visualization using self-help CDs. As my condition improved, I joined a meditation group, and my functionality and positivity has improved tremendously.

The use of imagery has been effective in the management of stress and anxiety. The technique has been used as a way of releasing chemical chemicals that function as brain tranquilizers and these chemicals function by decreasing blood pressure, anxiety, and heart rate. Considering that visual imagery leads to by relaxation, it has been recommended by clinicians in the management of stress-related symptoms such as elevated blood pressure, headaches, spastic colon, chronic pain, and cramping g due to premenstrual syndrome. Research conducted by Ohio State University shows that cancer patients utilizing visual imagery felt relaxed and were better placed to handle treatment more positively compared to patients who did not (Rockefeller, 2007).

Other studies have revealed the significance of visual imagery to the immune system. Danish researchers have reported increase in the number of natural killer cell activity in ten college students who used visual imagery to imagine that their immunity was increasing becoming effective. Natural killer cells are useful to the immune system since they ca identify and kill virus-infected cells, foreign cells, and tumor cells. In another study conducted by researchers from Ohio State University, individuals suffering from recurrent canker sores in their mouths reported significant reduction in the infections after visualizing that the infections were washed in a coating of white blood cells Rockefeller, 2007). The effectiveness of visual imagery in managing premenstrual cramps is reported by a study conduced by researchers in university of south Florida, Tampa. They concluded that subjects who used mental imagery fir a duration of three months prolonged their menstrual cycle for four days and lowered the levels of menstrual distress by half and experienced fewer mood swings. Therefore, mental imagery can have significant benefits by lowering pain and lifting depression (Niles, 2011). Research continues to reveal the benefits that can be derived from mental imagery.

In conclusion, personal experience and research on the benefits of visual imagery is enough to convince me of its importance to the realization of goals and maintaining good health. Furthermore, it had been used as a healing mechanism by ancient civilizations such Greek and Egyptian civilizations. It is perhaps among the Navajo Indians that visualization found extensive use because the practiced a detailed type of imagery that encouraged an individual to perceive himself or herself as “healthy.”

References

Clarey, C. (2014). Olympians Use Imagery as Mental Training. The New York Times. Retrieved from http://www.nytimes.com/2014/02/23/sports/olympics/olympians-use-imagery-as- mental-training.html?_r=0

Gawain, S. (2002). Creative visualization: Use the power of your imagination to create what you want in your life. Navato, Calif: Nataraj Pub./New World Library.

Niles, F. (2011). How to Use Visualization to Achieve Your Goals. The Huffington Post. Retrieved from http://www.huffingtonpost.com/frank-niles-phd/visualization- goals_b_878424.html

Rockefeller, K. (2007). Visualize confidence: How to use guided imagery to overcome self- doubt. Oakland, Calif: New Harbinger Publications.