Negative Visualisation — A Stoic Technique To Create Happiness Out Of Thin Air
ELI5: Negative visualisation is a mental exercise where you think about what you have, then imagine what life would be like without those things.
Doing this simple mental exercise repeatedly has changed my life. Here are three reasons why you should let it change yours too.
Benefits Of Negative Visualisation
1. Increased Gratitude
Firstly, this technique makes you appreciate everything that you have in life in a way that no exercise can replicate.
People tell you to “be grateful” and “appreciate what you have” — this is how you do it.
2. Overcome Obstacles
Negative visualisation will make it easier for you to overcome obstacles.
You’ll be aware of what could happen, and you’ll be prepared for anything unexpected.
3. Increased Confidence
Not only will it help you overcome obstacles, it will increase your confidence.
Confidence is not “I will succeed”, confidence is “I’ll be okay no matter what”.
Negative visualisation will give you that attitude.
“Nothing happens to the wise man against his expectation,” he wrote to a friend. “. . . nor do all things turn out for him as he wished but as he reckoned — and above all he reckoned that something could block his plans.”
Seneca in Letters to Lucilius
What is Negative Visualisation?
Negative visualisation was a mental exercise first originated by the Stoic philosophers some 2,000 years ago.
Put very simply, for a set period of time, you picture negative things that could happen.
As I was moving into my student accommodation (not very nice) I negatively visualised what my room would be like. I pictured peeling wallpaper, mouldy ceilings and a damp bed. When I moved in, I was pleasantly surprised because it was not as bad as I expected.
If I picture my life with limited control over my body, I want to rush to the gym and make use of it whilst I’m still fit.
When I am launching a new project, the more I imagine what could go wrong, the more prepared I seem to be when the things do go wrong.
As I picture my possessions being burned in a house fire, it is obvious to me that I do not own those possessions — I am simply loaning them from the world. Because of this, I should not get attached to them.
The more I negatively visualise my own death, the more I am aware of how precious every second of my time is.
Whenever I imagine a family member’s death, I am filled with gratitude for the time I’ve had with them.
Here’s what William Irvine in his book “A Guide to the Good Life: The Ancient Art of Stoic Joy” has to say:
To see how imagining the death of a child can make us appreciate her, consider two fathers. The first takes [this] advice to heart and periodically reflects on his child’s mortality. The second refuses to entertain such gloomy thoughts. He instead assumes that his child will outlive him and that she will always be around for him to enjoy. The first father will almost certainly be more attentive and loving than the second. When he sees his daughter first thing in the morning, he will be glad that she is still a part of his life, and during the day he will take full advantage of opportunities to interact with her. The second father, in contrast, will be unlikely to experience a rush of delight on encountering his child in the morning. Indeed, he might not even look up from the newspaper to acknowledge her presence in the room.
DISCLAIMER: This exercise is not for everyone. If you are naturally pessimistic, do not do negative visualisation. I am naturally very optimistic, which can lead to two problems. First of all, I never consider what could go wrong — so when something does go wrong I am unprepared. Secondly, I sometimes find myself taking things for granted because I don’t think about their impermanence. If you are naturally pessimistic, do not do negative visualisation.
Why Does Negative Visualisation Work?
“When you are going to perform an act, remind yourself what kind of things the act may involve. When going to the swimming pool, reflect on what may happen at the pool: some will splash the water, some will push against one another, others will abuse one another, and others will steal. Thusly you have mentally prepared yourself to undertake the act, and you can say to yourself: I now intend to bathe, and am prepared to maintain my will in a virtuous manner, having warned myself of what may occur.” — Marcus Aurelius
Negative visualisation works in a few different ways.
Firstly, Dan Mace, expressed this in a modern way:
happiness = reality/expectations
Negative visualisation decreases expectations, thus increasing happiness.
Secondly, humans are hardwired to look for scarcity. That’s why Marketers say “only 24 hours left!”. Negative visualisation makes you realise the impermanence of everything around you, thus increasing scarcity, thus increasing your gratitude for them.
Finally, we are hurt far more by things that we don’t expect to happen. By imagining the negative events that could happen, your brain will brainstorm solutions to events before they even happen.
How do you actually do Negative Visualisation?
Well, at first, you sit down and say “right, now I’m going to do negative visualisation”.
You can either listen to a guided meditation, or you freestyle.
Dwell on the negative thoughts, but try control your emotions to stay away from sadness.
After practice, you’ll find yourself darting into that state throughout the day — mentally preparing yourself for what could go wrong.
And when that happens — you’ll create happiness out of thin air.
