Research shows that mental skills like imagery and self-hypnosis can improve sports performance and speed up healing. Imagery involves using visualization to mentally rehearse a desired outcome, engaging all the senses to make it feel real. It can be used to practice or review past performances, remembering kinesthetic details to replicate or improve performance. Athletes also use imagery to visualize handling anxiety-producing situations to increase confidence facing similar real situations.

1. GRECELDA A. MONTALBAN
REPORTER

4. Research shows that it may be possible to
improve sports performance and even speed
up healing by using specific mental skills and
techniques including imagery and self-hypnosis.

5. Imagery, sometimes called guided
imagery, visualization, mental rehearsal, or
self-hypnosis, refers to specific techniques
often used by psychologists to help individuals
visualize or mentally rehearse a desired event.

6. It involves using all of the senses to create an
imagined experience that feels real. By using
all your senses you create a very real
experience of having the desired outcome

8. visualization of a situation
used in a variety of ways to enhance
performance
can be used to mentally practice or to
review outstanding previous performance
remembering the kinesthetic sensations
associated with the ideal performance

9. athlete hopes to replicate or improve
performance
used as an anxiety reduction technique
athlete visualizes anxiety producing
situations and then sees himself or
herself successfully coping with the
experience

10. increase confidence to perform
successfully in similar situations

12. How to Use Imagery -
Step-by-Step Guide
The first time you try imagery it's helpful
to have a skilled facilitator or practitioner
walk you through the process. This is
referred to as guided imagery

13. You can also use CDs or tapes, or
record your own script to use as your
guide. After you are comfortable with
the technique, it's easy to practice
these techniques on your own.

14. • Sit in a comfortable place where you wont
be interrupted.
• Relax your body and take several long,
slow breaths.

15. • close your eyes and
create a vivid and
convincing image.
• this image can be one
you've previously
experienced, or one you
simply desire.

16. • If you become distracted or find
you are thinking about something
else, simply acknowledge it and let
it go.
• Focus on your breathing if you lose
the image

17. • Close your eyes and
create a vivid and
convincing image. This
image can be one you've
previously experienced,
or one you simply desire.

18. • Maintain a positive attitude.
• Imagine the sights, sounds, tastes,
feelings, and even smells of the
experience.

19. • Take note of as much detail of the
scene as possible. What are you
wearing, who is there, what are you
hearing, how do you feel?

20. If your imagery session is not going the
way you want it to, simply open your
eyes and start over with your breathing.

21. • Always end an imagery session
with a positive image.