The Science of Visualization: Maximizing Your Brain's Potential During The Recession

The recession is frightening and overwhelming for many of us. Jobs are scarce. Housing is a mess. And the difficulty of making money threatens our comfort and leaves us feeling anxious and stressed. At times like these, we may hear advice columnists tell us to "visualize success" or to "imagine our greatest possibilities". While this is inspiring, is there actually a science behind this?

The brief answer to this question is: yes. Although visualization was regarded as "new age hype" for many years, research has shown that there is a strong scientific basis for how and why visualization works. It is now a well-known fact that we stimulate the same brain regions when we visualize an action and when we actually perform that same action. For example, when you visualize lifting your right hand, it stimulates the same part of the brain that is activated when you actually lift your right hand. This shared area of brain activation when we imagine an action and perform it has been demonstrated extensively in the scientific literature. A striking example of how visualization increases brain activation is seen in stroke.

When a person has a stroke due to a blood clot in a brain artery, blood cannot reach the tissue that the artery once fed with oxygen and nutrients, and that tissue dies. This tissue death then spreads to the surrounding area that does not receive the blood any more. However, if a person with this stroke imagines moving the affected arm or leg, brain blood flow to the affected area increases and the surrounding brain tissue is saved. Imagining moving a limb, even after it has been paralyzed after a stroke, increases brain blood flow enough to diminish the amount of tissue death. This is a very clear indicator of the power of visualization.

In fact, athletes have known about this power for a long time. Expert athletes use imagery and visualization to run their races in their goal times. Studies have shown that these athletes first imagine running the race in the goal time in as much detail as possible and are then able to execute it after practicing visualizing this. One study showed that "...visualizations under hypnosis enabled nationally ranked Stanford male gymnasts to execute for the first time several complex tricks that they had been working on for over a year. The gymnasts were able to eliminate timing errors in the tricks, to increase flexibility, and, possibly, to concentrate strength..." Another study showed that youth soccer players increased their confidence in playing when they visualized their moves. Visualization has also been shown to improve high jumpers clearing the bar.

Tell your brain your plan in a thousand words, and it gets bored mid-way and wants to go to sleep. But draw it a picture, and it will respond with much deeper interest and attention. While this is all well and good, how can you apply this science to maximize your brain's potential during the recession? Here are some suggestions to get you started:

1. "...It is now a well-known fact that we stimulate the same brain regions when we visualize something and when we actually do it..." If, during the recession, you have no idea how to act, start by imagining what you want. What you want will not come immediately, but imagining is a way of getting the process started quickly. For example, if you want to start a home-based baking business, start by imagining being in the kitchen surrounded by cakes and cookies that you are taking out of the oven. Draw a sketch of this, and then draw sketches that come before and after this. The more clearly and repetitively you outline this, the more likely it will be that you will succeed.

2. "...if a person with this stroke imagines moving the affected arm or leg, brain blood flow to the affected area increases and the surrounding brain tissue is saved..." If you have had a setback, don't give up. Keep the blood flowing to the brain area that will execute your action by focusing your visualization on what you want. During the recession, people often focus on their fears. All this will do is increase blood flow to the brain regions that will stop your actions. Remember, a failure is not a final statement that you will not succeed. It is information that your vision has to be changed, refined or repeated.

3. "...visualizations under hypnosis enabled nationally ranked Stanford male gymnasts to execute for the first time several complex tricks that they had been working on for over a year..." Hypnosis here works because it decreases anxiety and increases focus. When you start your visualization, strive to construct the image with your mind free of worries even if you have to sculpt out an "artificial space" to do this. When you visualize while worrying, it is like painting with a shaky brush. Calmness increases the creativity and authenticity of your "brushstrokes".

4. "...youth soccer players increased their confidence in playing when they visualized their moves..." If you find that the recession has eroded your confidence, use visualization of your goals to help increase your confidence. Practice makes perfect. Repeat these visualizations every day. As you imagine your goal and process more clearly, your confidence will increase enough to execute on your desired goal.

These are a few principles of visualization that can help maximize your brain's capacity as you plan for growth during the recession. Remember: visualization is not just some hokey way of getting to your goals. The principles are grounded in science and with all the recession chaos going on, it is important to carve out a space to use the palette of your mind to paint the pictures that you desire. When you do this, your brain will act in accordance with your visions.

Comments

[timezone]

This brought something to mind I do with food cravings. That showed me the power of visualization. If I don't want to give into a craving and am not even hungry, rather than try not to think about the food, which makes me want it more, I CONCENTRATE on it. I think what it would sound and smell like, feel like to rip open that bag of chips or carton of ice cream. I think about savoring each bite, and continue to "eat" until I feel satiated and can't "eat" another bite! It takes concentration, but it works for me! This only really works with a craving when you're not really hungry, just want the food. It's not fool proof, but visualization can be a powerful tool. If I'm really hungry, I do substitutions like something better for me that will give me the taste without the bad stuff, something salty? A dill pickle. Something creamy? A low fat creamy snack.

[BrainTrainer2009]

Great Job. Can you give citings for the research you state here? I appreciate it. Thanks!

[Ipanemagirl]

Very interesting and uplifting subject!
I knew about this but in the daily beat i tend to totally forget about it and ignore it. I am not religious but I think when prayer is effective is because we are doing exactly this, we pray for someothing, we imagine the outcome, and the brain is then affected by our desires and imagery. Prayer, in a sence, is talking to yourself. So often one feels so much better after praying...­like meditating.
Having a quiet place to meditate and focus on something we want, is deeply effective.

[ponderman]

This is a very old concept, and probably works for some people. Unfortunately, most folks are visualizing what television, movies, and other external sources want them to visualize.

[maab76]

Will someone comment upon the visualization sensation and its relationship to the process of Biofeedback and the ability of the mind/brain to control autonomic systems?

[Srinivasan Pillay - Huffpost Blogger]

Great question..

Visual imagery as a form of feedback has been used successfully to relieve chronic pain. One case study of a quadriplegic patient was described where the patient was able to induce midcentral localized beta oscillations in the electroenc­ephalogram (EEG) (a pattern that usually occurs with voluntary movement) after extensive mental practice of foot motor imagery. Another study using real time fMRI showed that self-regulation of local brain activity with rtfMRI is possible by controlling insula activation with visual fMRI feedback. The latter does not strictly use visualization but visual feedback.

The brain is in fact able to control autonomic activity with biofeedback. One of the major areas of study of autonomic phenomena is “heart rate variability” (HRV) which are the beat-to-beat alterations in heart rate. Depressed individuals often have decreased HRV, but with biofeedback, they can increase HRV. In fact, several studies have clearly demonstrated that patients can use biofeedback techniques to regulate the input of the autonomic nervous system to the heart.

The field you refer to is growing in new and exciting directions­...

[SadButWiser]

One of my favorite guidelines has been the advice of a wise man. He said, You will find good when you hope and visualize good.

[Vinca]

I DO THINK, THERE IS A POINT TO BE MADE, ABOUT, THINKING, POSITIVE, BUT IF EVERTHING IS BAD, IT IS HARD TO DO, I 'VE READ A BIT ABOUT, WHICH IS POSITIVE THINKING, CAN BRING ABOUT POSITIVE RESULTS, I TRY TO STAY POSITIVE< SOMETIMES, IT'S VERY HARD TO DO THAT

[suzc]

My Dad said it simply, "Act as if...."

[magicmary]

I've been making treasure maps for years. Once when I wanted to move across the country and was dirt poor I created a collage of the place I wanted to move to so that the images where in front of me every day. It had everything from the city map down to the local birdlife. I also imagined scents too and how the air feels. Then I went for a visit and got a job immediately and made it happen. I’ve done that twice now.

[Heady]

More people should be informed about the positives of visualization.

When I go to powerlifting meets my team and I sit down and have a 30 minute visualization session in the morning, and then shortly before hitting the platform.

We have yet to come in second place.

[Biffmeister]

Excellent example. I remember watching the great Russian champion (in the quick lifts) Vasily Alekseyev closing his eyes before a lift--part of the visualization process the eastern block lifters used.

[PookyAmsterdam]

I absolutely have used self hypnosis to get extra energy, hours and formulate the plans for internet entertainment where yes it is possible to use immersion to also push oneself to greater goals. If we can all rise individually in terms of productivity, knowledge and kindness we will all rise together in this way. I have used the sustainable, perpetual and beautiful environment of Second Life to craft great intellectual shows, and more. Check out PookyMedia and see! I envisioned this and yes it has happened!

[Over50WhiteWoman]

Thank you for the inspiration. We need a more positive media attitude now. I think the media fixation with doom and gloom in the economy is actually becoming a self-fulfilling prophecy. In economics, the formulas include something called 'expectation', the public's perception of the economy. We need to pump up that perception. The US will survive, and so will the world--and we will probably come out stronger on the other side. Please get those cable channel folks to read your stuff. Just because we can't see behind the clouds doesn't mean the sun isn't still shining somewhere. The sun will come out 'tomorrow'--it's only a day away. And there is more to the economy than Wall Street, credit, and jobs. We still have each other--and we are a smart, well-educated, and strong people. We are going to be just fine.

[Srinivasan Pillay - Huffpost Blogger]

i agree. thank you for cementing this with your comments. i think that the more we can be united about being dedicated to a positive vision, the more likely we will be able to achieve this globally. there is actually a neural basis for this opinion, which perhaps i will write about in the upcoming weeks...

[mwb970]

I enjoyed reading this article. You might have gone on to mention the other basis for the success of visualization in bringing about outcomes such as a new job or a certain possession or relationship. Visualizing these outcomes over and over re-programs the subconscious to have these as its dominant thoughts, which in turn activates the reticular activation system (RAS) in the brain. This is the system that chooses from among the millions of perceptions presented in one's day which few will get through, based on one's current dominant thoughts. (We would be overwhelmed without it.) As you continue to visualize your goals, your RAS begins to let through perceptions pertaining to your visualizations. Events and people seem to "mysteriously appear" but in fact they would have been there anyway, you just wouldn't have noticed them.

[Proud2BIndy]

EXTREMELY good point. Well put!

My own experience attests to one last additional step in the technique: visualize yourself and the world as it would be AFTER your goal is attained. In other words, if you're looking for a job, visualize yourself talking to a friend or relative wherein you say, "I simply can't believe how beyond perfect this new job is! It's even better than I could have hoped for. I mean, who knew?"

Finally, be absolutely sure to add in the emotion you would be feeling at such a moment.

The final step reinforces all the things mwb970 so aptly mentions above.

[laocoon]

Jesus said the Kingdom of Heaven is at hand-- meaning I think it is in our hands. If we imagine that Kingdom I think this disaster could become the realization of the Kingdom.

[RenoSage]

This is not a new idea. It has been used in bowling and golfing for decades.

[Russell Bishop - Huffpost Blogger]

Nothing is new unless you haven't heard it before. Thank goodness we have people willing to share timeless wisdoms in different ways - that enables more of us to learn more about what already is.

Thanks, Srini - keep 'em coming!

[zizyphus]

Thank you for your wonderful article on visualization.

This recession is challenging for old hippies who always stayed in the here and now, only to find that the earth had shifted beneath them...our money's value has been stolen by the banks. I thought the halcyon days of the 50s and 60s would last forever! I always strove to live on as little as possible, save a little, and do no harm. Now, I am in an aging industry-graphics for newspapers, and at 61 with no college degree, am competing against thousands of people more educated, better looking and younger than myself for a dwindling share of the shrinking freelance graphics market.

What I prefer to do is work with plants, so am setting up a new field of enterprise growing vegetable starts, which I feel people will need almost as much as commercial art in the days to come. Now, I am going to visualize myself selling the starts to satisfied customers, thank you, Sri!

[drlaurie]

An excellent, insightful article. Thank you!

I am curious as to what it means when people visualize attracting success using the Law of Attraction but do not get what they want. Is it possible that the Unconscious mind wants or believes something different? Or they are not effective at visualization? Or perhaps nothing works all the time, not even aspirin?

[CeeCee]

I'm like to know the answer to that, too.

[Proud2BIndy]

It all hinges on the law of probability: the most probable outcome is the one that ultimately occurs, every time.

Visualizing serves to increase the probability of a particular outcome. As mentioned above, proper visualization works on multiple levels, including the 'unconscious' minds of all who later come in contact with the visualizer, etc.

But action also is paramount to determining what the most probable outcome will be. If both are employed and the desire still eludes us, it might just be for our own good we are deprived of it, eh?