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Here’s how negative visualisation can help you cope with your fears

Published on:19 March 2021, 16:54pm IST
Scared of the worst life situation? Here’s how negative visualisation will help you cope with all your fears and grow personally.
Aayushi Gupta
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Negative visualisation can have quite a few benefits! Image courtesy: Shutterstock
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The best thing about negative visualisation is that it can be performed anywhere, anytime, and by anyone. Surprised by the optimism behind this statement? Well, negative visualisation can be the key to your happiness.

But, what is negative visualisation?

I’m assuming that you’ve probably heard about positive visualisation which means visualizing all the things that you want, be it personal or professional.

Negative visualisation is completely the opposite of it. It requires you to imagine the worst-case scenario as if it is happening right now. This process is considered to be a valuable technique, recommended by the ancient Stoic philosophers when it comes to making you capable of dealing with whatever life throws at you!

How to practice stoic negative visualization?

The people who are wondering about how to practice it must understand that it can benefit you only if done properly. You have to actively remind yourself that it is not about being worried and anxious.

To conduct this exercise, you need to think or process the worst fears of your life. Let’s try to understand this with an example. Imagine you have a job interview which is going to take place tomorrow. Now, instead of thinking about the most likely scenario, imagine everything that can go wrong during the interview. It could range from reaching late and forgetting your documents at home, to not getting selected for the position. 

This practice will help you stay psychologically prepared for any negative situations in your life. This psychological preparedness is important because there will definitely be situations in life that don’t go your way but what happens after that depends on how you deal with the negativity.

negative visualisation
Smile please! Image courtesy: Shutterstock
How can negative visualisation techniques make you happy?

Life is really unpredictable, even if you try to avoid misfortunes and dangers. Certain things will happen to you, even if they’re not a part of your plan! It becomes crucial to be mentally prepared to face reality. The core idea of negative visualisation is to visualise the negative outcomes of life that can have a huge impact on you. The idea is to develop your capacity for acceptance.

Here are 5 convincing reasons to encourage you to use the technique of negative visualisation:
  1. Imagining worst-case scenarios helps to accept reality. Therefore, it softens any blows caused to your mental health in real-life situations.
  2. You’ll be able to accept the fact that you have no control over your life. You can only face the situation.
  3. Imagining the possible negative scenarios will eliminate the surprise factor from actual situations.
  4. You will focus more on preparing yourself to handle things and deal with them.
  5. It will help you to overcome your fears, leading to personal growth.

Try practising negative visualisation to mentally prepare yourself to deal with everything life will throw your way!

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.