Making Positive Changes
In her last couple of blogs, Dr. Michelle Cleere was talking about the importance of visualization. Although it may seem like an abstract concept at first, with a little practice, like any skill, it can be a useful tool in your daily life. Dr. Cleere gave an example of a visualization exercise about eating a lemon and discussed how visualization can be utilized to help with concentration, goal setting, focus, etc. This article will explain the significance of not only applying visualization before practice and the main event, but also the necessity of using visualization after the fact.
Anyone reading this has, at some point, prepared for an important event in their life. This may be a public speech, concert, triathlon, tennis match, basketball game, or any other example you mind can construct. You may or may not have used visualization to help you practice and prepare for your particular situation. For example, if you are an avid runner and have set the goal to complete a marathon in under 4 hours. This means that your training will encompass running 9 minute miles for 26.2 miles. You would have physically prepared for this event by completing several base runs and slowly increasing your mileage each run as your endurance builds. Pretty soon, you are able to run further and further possibly even making it to the 24 mile mark over 4+ months in preparation for the race day. If you have set a realistic goal, most of your runs will have consisted of sub 9 minute miles. You have probably also learned to mentally visualize your progress at this point either before or during your runs. Before you leave for a long run, you may close your eyes and envision yourself running pain-free at a consistent pace and coasting through the race while you chat with your running buddy over the latest celebrity gossip. Then, before you know it, the race has come and went and you are standing at the finish line proud of completing your marathon under 4 hours.
However, trainings do not always go as well as we visualize. For instance, during your last long run before your race, you have an especially tough day. Maybe it is too hot outside and/or maybe you started out dehydrated. You tanked and took 4 hours just to finish 24 miles and now it seems that all your mental and physical preparation for race day has gone out the window. You lay in bed that night thinking about all the things that went wrong and replay the painful run over and over again in your head. There is no way to complete your goal now, right?
All hope is not lost. Using some simple visualization techniques, you can help tackle this “impossible” goal by rewriting your mental image of the race. Physically, you have done the training and are capable of running the perfect sub 4 hour marathon, but mentally, you have decided that there is no way you will be able to run through the pain and complete the 26.2 miles by your desired goal. After the botched practice run, all you have been thinking about is everything that was messed up about that day. You have trained and wired your brain for the negative consequences and for the failure. Instead, take the time to rewire your brain in a way where you have achieved your desired outcome. Visualize that long run from start to finish and change everything in your mind that you would have like to change along the actual run.
Close your eyes and picture yourself tying your shoes, putting your earbuds in, listening to your favorite workout playlist, and heading out on the trail for the beginning of the run..The first mile is tough because your muscles need to warm up but you feel yourself get into your rhythm at mile 4..Everything is going smoothly and you are hitting 8.5 minute miles as you feel a drips of sweat roll down your forehead..Hitting mile 15 feels easy and you are just going to glide through the next 9 miles..You glance down at your watch at mile 18 and notice your split slipping to 9.5 minutes per mile..Your breathing becomes heavier and you feel your legs aching in pain..(this is the pivotal point where you change the outcome)..Instead of allowing yourself to slow down like you did in your actual run, this is your visualization..You glance back down at your watch and decide to push through the wall..You drop your split back to 9 minutes flat and hold on through mile 22..At this point, adrenaline (and your desire for hard-earned, delicious food) takes over and you drop into sub 9 minute miles as you finish mile 24..When you finish your practice run, you are tired but satisfied..You know that you will be able to complete the whole marathon in your goal time..
This is just one example of using visualization to help you achieve your goals by envisioning what you want to happen before and then taking the time to revisit your visualization after the event. Practicing both mentally and physically is essential since almost everything we do is 50% physical and 50% mental. We usually train for the physical part and hope that our mind will just come along for the ride, but this is not always the case. When you are using visualization, instead of replaying what went wrong, replay what you want to go right. This will help to wire your brain for achievement.
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