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Wednesday, 03 October 2007 10:47 |
What is Visualization?
Visualization or guided imagery is the process of creating a scene in the mind that refers to the best performance or outcome that you want to happen. It is a bit like creating a movie where every detail of your performance is recorded. It can be used to improve performance in any situation in life e.g. playing sport, preparing for a job interview or mastering a musical instrument.
Visualization can involve ANY or ALL the senses:
* Visual (pictures and images)
* Auditory (sound)
* Taste
* Kinesthetic (how the body and muscles feel)
* Olfactory (smell)
* Emotions (feelings)
Using the mind, you can recall the images of a great performance over and over, enhancing your skills through repetition, just as you would do with physical practice.
Mental practice using imagery enables you to improve your performance
Mind - Body Link: How Visualization Works
When Gabriela Sabatini won the 1990 US Open, she said that she "pictured winning every point. I visualized winning the whole tournament, never letting Steffi Graf into the match."
Visualization works in a variety of ways to enhance performance. It can be used to:
* Reduce anxiety
* Increase motivation
* Build confidence
* Manage mistakes and distractions
* Improve technique and skills
* Prepare for real-life scenarios
* Rehearse game plans, strategies and routines
* Increase focus
The brain acts like a computer when you perform a skill (e.g. a backhand). It decides which and how muscles contract. Researchers have discovered that imagining physical movements activated all the same areas of the brain as actual doing the physical movements.
* Mental rehearsal puts the brain through a nervous system workout similar to the real thing.
* Mental rehearsal "grooves" the nervous pathways facilitating the development of motor skills.
Two Types of Visualization: Mastery and Coping
Mastery Visualization involves mentally rehearsing your own "masterful" performance. Visualizing yourself "mastering" a skill can mentally and physically support your goals.
Coping Visualization involves mentally rehearsing yourself successfully coping with a difficult or common competitive situation (e.g. being asked difficult questions in job interview, overcoming fatigue towards the end of a sporting match).
With both mastery and coping visualization, it is important to create positive images of the steps used to achieve success as well as the successful outcome itself. A video tape of you successfully executing a skill can help set the idea of what you are striving to accomplish.
If you continue to visualize a mistake, you need to reprogram your image to be more positive, try to:
* Use key words that relate to how your body and mind feels when perform well.
* Imagine the total skill, so all aspects of a movement are interlinked.
* With coping visualization, consider rewinding your mental tape and correcting the mistake.
* To gain control, you may want to slow down your image, like watching a slow motion replay, and ensure each component is smooth, easy and coordinated. As you make a movement more accurate, speed it up to real time and keep the precision.
Get the Mental and Physical Edge
Visualization can provide valuable and effective mental practice without increasing physical pressure on the body. It is perfect as it allows you to practice anywhere you can concentrate and relax, i.e. waiting for an appointment, on the train.
It also reduces the load on the body and allows you to practice without physical stress. Replace some physical practice sessions with visualization and mental practice. It can help prevent and speed recovery from injuries and illnesses.
* Use visualization before and during a big event, i.e. sporting competition, public speaking to help give you the mental edge.
* To master visualization, you need to practice it over and over, until it becomes automatic and easy. A qualified psychologist can help.
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