Using Visualization to take control of your thinking

Probably one of the most useful CBT and educational training methods that have been used for centuries to help people overcome many problems is known as visualization. We all have dreams or will develop mental images to help us solve problems. We draw from these mental images from our visualization, which helps us to pull from our inner strengths and knowledge. We can use visualization to overcome Glossophobia.

Visualization is useful since it helps us to create new ideas. As we continue to imagine ourselves through mental images we eventually remove the doubts that hinder us from succeeding. For example, you may feel incompetent talking in front of people, but as you use visualizations more frequently, visualizing yourself giving a speech in public, new ideas will develop and you will start to feel more confident about yourself.

One of the biggest problems that most people face is the visualizations that lead us to think negative about ourselves. We can use mental images to create predictions in which much of our behaviors stem from those mental images that direct us to think negatively or positively about ourselves. For example, you may see yourself failing while giving a public speech. This is an example of using visualizations that lead to negative thinking.

Most times when a person feels a need a sensation follows from a developing mental image, e.g. when a mechanic fixes a vehicle he already knows which parts he will need because he took the time to diagnose the vehicle to find the problem. He then develops an image in his mind, which causes an emotional sensation (Emotional response- Joy from acknowledging something) that directs him to fix the problem.

When we develop needs a mental image will develop also to help satisfy that need. For example, when a pet wants or needs food it will draw a mental image in its mind and associate it with the pet owner who often feeds the animal.

According to psychologists our mind works like a huge photo album. Each page of our mind comprises of the methods we used in the past to solve problems or satisfy our needs.

When a person feels dissatisfied he or she will search their mind for mental images to help them solve the problem. People often behave in a way that they project images that are similar to people outside of their head to match their own imagery.

There is a problem with using visualization to consider.

Visualization is one of the leading survival mechanisms we as people use frequently. If we did not have the ability to use mental images we would be lost, since we need those images to help us get from one location to another. Without mental images we could not dress ourselves, feed, or accomplish any task, e.g. giving a public speech.

The problem with these images, however, is that sometimes the mental images we develop get in the way of our success. For example, say you plan to visit Britain, you have heard so many wonderful things about the country, but never bothered to research to find out if what you heard was true. You develop an image in your mind of how you believe that Britain will be. You see contemporary buildings, modern clubs and other new buildings in your mind. When you arrive in the country you soon discover that Britain wasn’t anything like you imagined. Britain instead has historical monuments, buildings, exotic clubs and so on which were designed in the 18th century. Your vision that Britain was a new world design was misinterpreted through your visualization.

Once you realize that your visions mislead you, you may feel depressed by the thought that Britain comprised of contemporary buildings. You may even consider heading home instead of enjoying the beautiful scenery Britain has to offer.

Mental images can hinder us from learning the truth. In the last example, the mental images prevented you from seeing the reality of Britain. Likewise, if you are preparing a public speech and draw images in your mind that the audience will response to your speech negatively, you set yourself up for expectations that could lead to disaster.

Other problems occur when we develop mental images. We may become angry or frustrated after expecting results from something that hasn’t already occurred. This can lead to frustration in which the anger develops directly from our mental image. Sometimes we don’t see it coming. For example, you may see yourself speaking in public and develop an image in your mind that everyone is laughing at you, you may miss the cue that everyone is laughing with you. You didn’t expect the audience to laugh with you about something you said.

Hatred can develop from mental images we draw in our head. For example, if a class of people is seen acting one way, we may draw the conclusion that anyone in the class acts that way also. For example, if you are giving a public speech and see a group of people in the corner laughing, you may develop images in your mind that lead you to believe that everyone in the audience is poking fun of you.

This useful information is designed to help you combat negative thoughts. We will provide you with a practice assignment to help you see how visualization can work.

Practice

When fear of talking in front of people develops in your mind, you may feel frustrated, angry. This is the time to ask yourself where those thoughts are coming from; review the mental images in your head to find out where you came up with your conclusion.

Practice

Next, use some affirmations (mediation and self-talk if needed) to help you combat those negative thoughts and to conquer your public speaking fear.

Most people feel disappointed even if their mental images are better than what they had originally expected. For instance, you may attend a meeting thinking that you will be glad it is over, but when you arrive you find out that it is a fun and exciting experience. The disappointment can develop if you hold on to that first mental image you have developed. You cannot stop mental images from forming or causing you distress, but you can take control of your images by letting go of the negative images (thoughts) and allowing room for positive thoughts to enter.

How to overcome visualization or mental images that develop into negative thinking

If you want to take control of your mental images it is essential that you become aware of them as awareness is the key to achieving.

The funny thing is - most people do not know that overcoming negative thoughts that occur from mental images is easy to master.

When you notice mental images developing in your mind that leads to disappointment, notice them. Notice how those mental images affect your thoughts, feelings, and actions. The more you become aware of your mental images the less power those images will have on you.

Let your mental images (negative thoughts) flee from your mind. Once you become aware of your mental images, let them fly out the window as though they are birds soaring in the air. Mental images return, but when they do return, let them go again. Continuing this process will help you overcome Glossophobia because you will build confidence by reprogramming your mind to think positively.

Things about mental images that you should know

Mental images will return over and over again. These little critters are like people; they want to become a legend in their own time, and they want to survive. The trick to taking control of returning images is to recognize them as independent leaders. Once you separate the images from yourself it will become easier to let them fly out of the window.

Images work as follows:

When mental images develop, recognize them and let them go. When the mental images come again, follow the same procedure to take back control of your mind. Each time those images return keep following the same steps until those images lose power and you are in full control. Speacking public will become easier.

Summary

In this article, we went over mental images and visualization and how the mind works to create these independent, living creatures. We showed you ways to take control of your mental images. Our goal was to help you combat negative thinking so that you can overcome Glossophobia. Now we will move into next article where you will learn cooperative learning techniques to help you feel more relaxed around a group of people.