If you're human, chances are you have experienced some sort of fear in the course of your life. Fear is a real emotion and it comes in many forms; anxiety, nervousness, and inaction. In the world of fitness and sport fear of failure runs rampant but no one really addresses the issue, because a lot of times no one knows how. There are many ways to overcome fears, but one of the best ways to learn how to defeat fear is to use imagery. That's right. Using your imagination can be used to overcome anxieties, but it can also help you increase confidence, motivation, attention and focus and enhance performance whether it be lifting heavy weights, jumping on boxes, participating in a Tough Mudder, and competing in a sporting event. Imagery can also be a great aid in recovery and return to play after an injury of setback and even in changing your nutrition. The power of imagination is limitless. Some of the best athletes in the world practice imagery and apply it during competition. If applied correctly, imagery can be a huge game changer.
If you would like to give imagery a try, the best way to start is through the use of imagery rehearsal. It is one of the easiest and most effective way to implement imagery into your practice.
Imagery is defined as “using all the senses to re-create or create an experience in the mind.” Our brain cannot tell the difference between an actual physical event or the mind’s creative imagery. Just think of dreams…they seem real to use in the process. Using imagery properly can help facilitate confidence in a skill or task and ease anxiety. The images that we see in our mind influence emotion, which in turn influence performance. During imagery practice it is important to elicit all senses involved in the desired outcome…vision, hearing, smell, taste, and proprioception (feel)…the more senses you use the better. Make the rehearsal as real as possible. Mental rehearsal doesn’t take a lot of time and can be done anywhere at any time, and has been found to greatly enhance performance. Some of the most elite athletes used imagery on a consistent basis to improve their competitive edge.
For the best outcome, practice the script 3-5 times a week for 5-15 minutes. It is most beneficial that mental practice precede physical practice, but any practice is better than no practice. During imagery practice, make each rehearsal successful. Ultimately, you are in control of your mind’s thoughts and images…if you make a mistake start over and take great care to be positive in your thinking. Try each of these exercises. I suggest beginning with number one. Once you have mastered the first exercise, move on by adding the next one to the sequence. Mental imagery, just like any skill, must be practiced.
Before we go on, pick a fear that you would like to overcome or a skill that you would like to perfect.
1) Find a quiet and comfortable place to relax. It is recommended that you lay down and close your eyes. Start by using diaphragm breathing. Take a deep breathe in and as you let the air out do it slowly and forcefully. Continue until you are completely relaxed (5-10 breathes).
2) First, practice imagery by visualizing a shape. Now color in that shape with your favorite color. After you have colored in the shape of your choice, visualize erasing the color and filling the shape with polka dots. Repeat the process a few times to get comfortable with details, but use different shapes and colors. Be precise.
3) Next from the location that you are in, mentally walk to the closest grocery store. Imagine all of the turns that you must make. Take into consideration the traffic that you must look out for along with bumps on the sidewalk in which you are walking. How is the weather? Is it hot or cold? What does the air smell like? Imagine every detail that you can think of. Once you arrive at the doors of store safely, how does it feel? You may walk home or repeat this exercise as desired.
4) Now, imagine that you have just walked into any gym in the world. What does the gym look like? How does it smell? Are there a lot of people? Are they friendly? How does your body feel? Start to imagine feeling strong and confident. Begin warming up and being excited about the workout no matter what it might be. Get all of your muscles ready to take on the workout aggressively.
5) Finally, imagine the fear you'd like to overcome or skill you'd like to develop. For the sake of discussion, the box jump will be used as an example. Now imagine that box jumps are part of the workout. Pretend that you are watching yourself jump…like you’re watching T.V. Imagine that you are seeing yourself stand in front of the box with a face of confidence and determination. Your feet are set, your arms are back, and your hips are loaded ready to explode onto the box. Imagine seeing yourself jump 6 inches higher than you needed and landing on the box successfully. Now, feel how proud you are of yourself! Your confidence levels are high and you feel happy that you overcame anxiety and met the challenge. Repeat this for 10-20 reps…executing each and every jump with precision and confidence. Repeat as needed.
End each session by breathing slowly and deeply. Open your eyes and sit up slowly. Take a moment to feel happy and accomplished
Remember that in order to reap the benefits of a helpful technique like imagery, practice is essential. If you are in a slump, want to take on a new competitive challenge or have a legitimate fear that you would like to overcome imagery is a very effective technique to implement in your training. Give it a try. What do you have to lose?
“You are the embodiment of the information you choose to accept and act upon. To change your circumstances you need to change your thinking and subsequent actions." ~Adlin Sinclair
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