Tim Wotton was not expected to live beyond the age of 17 with his diagnosis of cystic fibrosis (CF). Today, in his 50s, happily married, and father of a teenager, he takes a super proactive approach to managing his health conditions. His tools include strict adherence to his extensive treatment regime and plenty of activities to promote a healthy body and mind. In this article, he talks about the power of positive thinking and visualization for better mental and physical health.

I have discovered the importance of visualizing better mental and physical health as an effective way to counter the daily struggles of living with cystic fibrosis (CF) and cystic fibrosis-related diabetes (CFRD).

I already leverage various strategies to boost my mental health. Over the last few years, these strategies have been supported by my internal drive to be ultra-competitive with my health conditions, fighting back as hard as the disease fights me.

Why these strategies matter when living with chronic illness

Our brains are hard-wired to negativity, so I’ve decided to control the narrative by changing the "internal radio channel" in my head to positive thoughts and feelings. This positivity has come in the form of visualizing my preferred health outcomes.

Visualization works by activating the same areas of the brain as physically experiencing a desired outcome. Picturing a positive state of change can increase the formation of new brain pathways and connections.

When something I want feels unobtainable, I have found it helpful to visualize it in my mind and start believing I already have it.

How I’ve put this into practice

Here are three examples of how I've put this visualization into practice:

Tim in his garden, smiling and positive after a visualization session. Photo provided by Tim Wotton.

1. To build optimism, I place my hands over my chest while lying in bed and visualize my lungs free of in-fection, allowing me to breathe more deeply. It is a case of 'fake it till you make it.'
2. Another involves the positive impact of repetitive visualization. Every morning and evening, while brushing my teeth and looking into the mirror, I focus on the health I am going to have and what I will achieve instead of lamenting the health dictated by my medical conditions.
3. Seeing is believing! One amazing example relates to when I had to shield away from my family during the COVID-19 pandemic. At the time, the outlook looked pretty bleak both for my return home and for starting a new helpful drug. It would have been all too easy to drift into a pit of anxiety and depression.

I decided not to worry, but imagine I already had both these wants in my life. I leaned into a form of daily stillness, quiet, and meditation in my garden for five minutes at a time.

During this “mental work-out” surrounded by the wonder of nature, I started to imagine being back with my family and hugging them.

I also saw myself taking this new drug during this imagery meditation session. In my mental image, I said "thanks" for all the benefits it was bringing me for my lung function, energy levels, exercise ability, and positivity.

With each mental projection, I would smile as if it was actually happening - the same as I could see in my mind’s eye. As I saw it, I could believe it was true.

What was the outcome? I turned visualization into a daily habit for five months, no matter how desperately low I felt. Both of the things I visualized came into effect. I was eventually reunited with my family, and I started taking the new drug, which has made a sustained difference in my lung function.

The benefits of visualizing wellness

Visualization has been shown to increase serotonin levels, promoting feelings of well-being and relaxation. Higher serotonin levels can assist people experiencing stress or managing chronic health conditions, as these levels are linked to improved mood and increased resilience.

Practicing visualization has definitely boosted my mental health. It has helped reduce my stress and anxiety and enabled me to feel empowered rather than helpless in stark situations.

It also aids healing, provides better sleep, and helps forge a stronger immune system.

Practice makes progress

I’m my own health coach via these visualization practices every day. I refuse to give up hope when things are desperate or seemingly out of reach. However, one does need patience, as miracles don't happen instantly.

See it. Believe it. Smile. Seeing is believing…

The information presented is solely for educational purposes, not as specific advice for the evaluation, management, or treatment of any condition.

The individual(s) who have written and created the content and whose images appear in this article have been paid by Teva Phar-maceuticals for their contributions. This content represents the opinions of the contributor and does not necessarily reflect those of Teva Pharmaceuticals. Similarly, Teva Pharmaceuticals does not review, control, influence, or endorse any content relat-ed to the contributor's websites or social media networks. This content is intended for informational and educational purposes and should not be considered medical advice or recommendations. Consult a qualified medical professional for diagnosis and before beginning or changing any treatment regimen.

NPS-ALL-NP-01453 FEBRUARY 2025