Visualizing Success

A TOOL FOR LIFESTYLE CHANGE: by Karen Moreno

I had an interesting session with a client this week. We were working on a strategic plan for successfully navigating a weight loss program through the holidays when I noticed she kept asking her family for permission to make healthy food choices. After further discussion it became evident that her confidence waned in the presence of her family. The need to justify her decisions and gain their approval was almost overwhelming.

 

It’s easy to slip back into old behaviors

 

Family dynamics are always challenging, particularly when one person is making significant lifestyle changes. Our thoughts and attitudes about self, as well as food and activity are important factors in adopting new behaviors and overriding old responses. It is easy to slip back into old thought and behavior patterns during family gatherings. Visualization may be a beneficial tool for integrating new lifestyle changes into old dynamics.

 

Visualization as a Tool for Lifestyle Change

 

Visualization has been used for stress management, athletic performance and even motor learning. The purpose of imaginary or visualization for behavior change is to picture success and practice new behaviors. This can be done privately or as a guided visualization with someone prompting the image.

For example, the client I referred to earlier used a private visualization exercise to practice interacting at family gatherings with confidence and self-efficacy and carry out her weight loss strategies.

 

The 5-10 Minute Visualization Exercise

 

Visualization does not need to be time consuming; 5 to 10 minutes can make a significant contribution. This can be done as either a private or guided exercise.

 

1)    Relax - find a quite place, close the door, and turn off the phone ringer. Close your eyes and take a slow deep breath. Feel your abdomen and chest expand as you breath in and deflate as you exhale. Spend a few moments focusing on your breath. Feel tension leveling your body.

2)    Recall - a place, situation, moment, or event when you felt comfortable, peaceful, strong and confident. Spend sometime exploring how you feel, and what the situation is. Notice your surroundings. Notice how you hold yourself, act and think.

3)    Visualize – picture yourself at the stressful or tempting event while feeling comfortable, peaceful, strong and confident. Begin to incorporate the behaviors you wish to adopt. How are you responding differently to the situation? How does your body feel and move? Focus on how you are feeling and thinking about your wellness?

4)    Conclusion - think of one key word to sum up this experience and your commitment to health, fitness and wellness. Use this word to begin and end each subsequent visualization exercise and as a touchstone during stressful or tempting events.

5)    Finish – bring your awareness back to your breathing. After a moment, open your eyes. Take an opportunity to jot down significant thoughts and feeling experienced during the exercise.

 

This is just one sample visualization exercise. Many stress management and sports psychology books have imaginary and visualization techniques and tools that can be incorporated into private or guided exercises. Take a moment and help your clients visualize their success.

 

Karen Moreno, MA Candidacy Kinesiology/Exercise Physiology

BA Social Science/Education

 

Reference:

Moore, M., & Tschannen-Morean, B. 2010. Coaching psychology manual. In E. Lupash (ED.),        Coaching relationship skills (pp. 22-24). Baltimore, MD: Lippincott Williams & Wilkins. 

 

Visualization helps to reinforce behavioral change and leads to a healthier lifestyle.

            http://www.collegesportsscholarships.com/visulization-success-sport.htm

 

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