Source
r/Stoicism•
catch23

negative visualization techniques?

As a newcomer to stoicism, are there techniques to help visualize negative scenarios? I wonder if it is better to visualize a situation that has a chance of happening, or to visualize a significantly worse scenario that has a very very small chance of happening? For example, when stuck in traffic, should I visualize that someone rear-ends my car, or should I visualize that a log falls off a truck adjacent to mine crushing my car and rendering me a cripple?

Posted Apr 29, 2014, 9:41 PM UTC

79
anonmarmot•

I prefer to trend towards the more reasonable. I don't think of "my fiancee is taken, raped, tortured, kept for years, and then murdered" I just think of "what if she left me".

I can only really tell you what I do, not what you ought to do.

6
[deleted]•

I fly for business about 12 times a month. Once I'm strapped in my seat, I accept that anything that happens from thst point forward is beyond my control, to the point of imagining myself keeping calm and controlled even if something goes horribly wrong. I also try to remember that the length of life isn't nearly as important as its substance.

5
catch23OP•

I guess I didn't ask my question in the right way. I usually try to meditate during times when there's nothing to do, like when I'm stuck in traffic. I'm not actually worried about being in a car accident, but I try to spend that time to perform my negative visualizations.

1
SelfHelpForBastards•

There are two reasons for negative visualization. One is to prepare yourself for possible negative futures. These can range from extremely unlikely, like your log truck example, to extremely likely, like the natural death of a loved one. This kind of visualization is like rehearsing your response to misfortune in advance so that when it happens for real you'll be better prepared.

The other reason for negative visualization is not about preparing yourself for the future but for facing your fears in the here and now. If ending up a quadriplegic is something that has always terrified you then mentally put yourself in that wheelchair and imagine yourself stoically accepting that fate. Do it often enough and you'll be freed of that fear with the added benefit that if it ever actually happened you'll be better prepared to deal with it.

2
zonersss•

This is relevant to your question: http://blogs.exeter.ac.uk/stoicismtoday/files/2013/11/Stoic_Premeditation_Exercise.mp3. When you're done with that, take a look at the rest of the Stoic Week programme.

1
ExtraGravy•

You know how some medications are only supposed to be taken as needed and some others should be taken every day to maintain load?

I practice negative visualizations as needed. When a stray thought presents itself and it happens to be worry, fear or anxiety, then I'll practice negative visualizations until reason is restored. This may take a moment or I might keep it up for days, depends on the situation.

1
catch23OP•

I don't believe Stoicism should be practiced like medicine because the brain needs training in order to easily adjust it's perspective. Hedonic adaptation is always on to us, so we can't just wait around. It's kind of like trying to improve your memorization. If you only perform memorization techniques as needed, you won't be able to memorize as many things as someone who actively practices it.

1
ExtraGravy•

Negative visualization is just one exercise that we can use to discipline ourselves. I use that particular practice when I feel it is the most beneficial option, other times will require other exercises that better suit the issues I'm working on internally at that time. I adjust my practice based on what will help me remain vigilant.

1
conorohiggins•

To give a straight answer to your questions, I'd say visualize a situation that has a chance of happening.

One thing that hasn't been mentioned yet in this thread: this needn't be just for catastrophes. I try to anticipate the negative outcomes of everything I do. For example, if I reach out to someone with a business offer, I anticipate it being refused.

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