Does Visualization Work in Therapy?
Well—that depends. If you visualize having a million dollars in your bank account, you’re probably going to be disappointed! But visualization can be very effective when used to improve your own capabilities. Visualization has a scientific basis in guiding neural circuitry, and is used by elite athletes, performers and public figures to improve their skills. If Michael Jorden, Oprah Winfrey, Simone Biles, and Muhammed Ali have all used it, why shouldn’t you?
I use visualization in my therapy practice in Bellingham, Washington to help clients change habits, reduce anticipatory anxiety, and improve performance.
How Visualization Works
There are several key factors in why visualization works:
1) Our neural system is driven to anticipate—so that we can be prepared.
2) We don’t like heading into an UNKNOWN – because we can’t prepare for it.
3) Our visual cortex does not make strong distinctions between what’s real and what is imagined.
When we picture a desired outcome, the visual cortex activates the actual neural pathways involved in what we are picturing. This creates an internal “memory,” or a KNOWN event that we can feel prepared for. This increases our confidence in the imagined outcome. By giving our neural system the image and experience of a successful future event, we now think of the imagined future event as real and already accomplished.
Here are some scenarios that I have helped clients with by using visualization:
Improving sleep hygiene
Changing unwanted habits
Reducing anxiety over a medical or dental visit
Increasing feelings of calmness or confidence in social settings
