My Life Was Full Of Anxiety Until I Did This Thing

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Let's get through the last week of work before enjoying well-deserved family time at Christmas.

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At the peak of my social anxiety during my mid-twenties, I turned over every stone to find relief.

I was worried that I would never become the confident person I wanted to be, and the weight of that thought held me as tight as a piece of wood in a vice.

My anti-anxiety arsenal thus far:

• Exercise - helped a lot

• Therapy - helped me understand triggers & patterns

• Prescribed medicine - I didn`t want to touch it yet.

All three had an impact, but I was still far away from where I wanted to be. So I had to find something for every day, that would allow me to walk tall, speak with confidence, and keep eye contact.

And I found it.

Throughout many self-help books, I came across a technique called creative visualization.

Every morning before leaving my bed and every night before sleeping - I closed my eyes and imagined the upcoming day. I could see myself and hear myself talk with a calm and confident voice, full of energy and a smile on my face.

When the next day came, the real experience came close to it.

It was a game-changer for me - I felt happy and relieved.

My realization: If I go through the situations in my head before they happen, I can lower my chances of experiencing anxiety.

It`s a fact that a vivid visualization is the closest thing you can find to a real-life experience.

How?

The sensory inputs are missing (sound, smell, or physical fatigue), but the same neural pathways are activated in your brain - thus making a visualization feel real for your brain.

"Great for you, but what does that have to do with me?"

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Outcome Visualization

Whether it be in the context of health goals or other life domains, we know that having a strong faith in your own competence to reach your goals is necessary.

One way of developing faith is painting a realistic picture of your future self in your head.

Therefore I have my clients fill in the mission statement.

Most advice tells you to focus on the outcome—visualizing the final result. But here’s the problem: it is not enough. The gap between where you are now and where you want to be feels overwhelming, and you give up before you even start.

Let`s say you imagine the day when you have the desired physique - 3 to 6 months from now. That is great and it might get you into action.

But let's be real: It's going to require constant effort and you might experience soreness, mental fatigue, and obstacles.

Which means?

Outcome visualization creates a fantasy—you see yourself at the finish line, but you have no mental blueprint for how to get there. When the hard work begins, it’s easy to feel lost and frustrated. This is why so many give up.

And if there is one thing I want you to experience - it`s seeing the finish line.

Process Visualization

So there has to be a better way and it`s called Process Visualization.

Here’s the important shift in thinking: instead of solely visualizing the end goal, imagine the steps you need to take today, tomorrow, and next week. This is what top athletes do.

I learned about this concept from my former sports psychology professor while studying sports sciences. From Serena Williams to Michael Phelps, athletes mentally rehearse their routines—such as warm-ups, strokes, and recovery strategies—not just the medals they hope to win.

The reason process visualization is effective is that it makes the journey familiar before you even begin. You’ll feel prepared, focused, and confident, bridging the gap between aspiration and action.

Don't assume that this approach is only applicable to athletes; nothing could be further from the truth. If you want to build new habits in 2025, overcome obstacles, and maintain consistency, process visualization is a great strategy to achieve those goals.

A study from the University of California in 1999 found that students who visualized the steps needed to achieve their academic goals—rather than just the outcomes—were twice as likely to successfully follow through visualization.¹

Here’s the mental shift: Instead of only visualizing the end goal, imagine the steps you need to take today, tomorrow, and next week. This is what top athletes do.

I learned about it from my former sports psychology professor while I was studying sports sciences.

From Serena Williams to Michael Phelps, they mentally rehearse their routines—warm-ups, strokes, recovery strategies—not just the medals."

The reason why it works is this:

Process visualization makes the journey familiar before you even begin. You’ll feel prepared, focused, and confident. It bridges the gap between aspiration and action.

Don`t jump to the conclusion it only makes sense for athletes.

Nothing could be further from the truth.

If you want to build new habits in 2025, overcome obstacles and be consistent - process visualization is a great way to achieve that.

A study of university of California in 1999 found that students who visualized the steps to achieve their academic goals, rather than just the outcomes, were twice as likely to follow through successfully.

"When should I fit this into my busy life?"

My suggestion is to start your visualization practice as soon as you wake up in the morning. If it helps, sit upright in your bed. Just 5 to 7 minutes can be sufficient. You can also do the same before falling asleep at night or even in the middle of the day.

Imagine knowing exactly what you need to do each day, feeling in control, and witnessing your progress build up week after week. Visualize your journey to the gym: how you change into your workout clothes, warm up, and go through your first warm-up set.

Picture yourself as confident and focused, with a positive expression on your face. Can you see the other people training around you? What music do you hear? Can you sense any smells?

Now, envision the pump in your muscles and the great feeling you have afterward—full of peace, calm, and positive energy. This is how you can establish a consistent workout routine, even if you’ve struggled in the past.

Process visualization is an effective method for reducing the friction that often accompanies the desire to transform into a healthier version of yourself. Don’t hesitate—try it today and observe how it shifts your mindset and results.

P.S.

As part of my program, I have my clients complete a mission statement that outlines what they want to achieve, why it's important, when they plan to do it, and who they will involve in the process. This mission statement includes an outcome visualization written in the present tense, which helps make their future goals feel like a current reality.

The process visualization is guided by specific questions that encourage clients to reflect on their current situation, envision a healthier future scenario (like a nutritious breakfast), and collaboratively create an action plan to achieve it. Whenever necessary, we also use this technique as a part of recovery and relaxation.

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Follow the link to the package, where you find details about the program, if you are interested.

Use the code FITFOR2025 to redeem the discount.

Enjoy the holiday season,

Philipp

1. "From Thought to Action: Effects of Process- Versus Outcome-Based Mental Simulations on Performance"Authors: Lien B. Pham and Shelley E. TaylorPublished in: Personality and Social Psychology Bulletin, 1999