Exploring Our Inner Retreat and the Superpower of the Imagination During Times of Stress
- Brainz Magazine
- Apr 24
- 5 min read
Written by Sandi James, Psychologist
Sandi James is a psychologist who finds ways to help people with individualised and person-centred care. She is also a PhD candidate in Australia. Her specialties include long-standing eating disorders, addiction, and trauma and she is researching the harms that can happen during treatment for mental health challenges.
Ever feel like the walls are closing in, like the weight of the world is upon you? The pressure of deadlines, worries, insecurity about the future, or the sheer overwhelm of daily life feels like a huge wave about to pull us out to sea.
In times of stress, our minds can become like a warzone, replaying anxieties and ruminating on worst-case scenarios or what-ifs: "If only", “I should”, “I have to”, etc., etc.
But what if I told you that within your mind lies an extraordinary power, an almost magical tool you can access anytime, anywhere? I'm talking about the expansive and boundless realm of your imagination.
We are taught that imagination is only for children or artists, a playful space limited to make-believe and creating fantastical stories. When we become ‘adults’, we often prioritise logic, reason, and the tangible outcomes from the work we have done or are doing. Success becomes the goal, whatever we think that means. Dismissing the power of our imagination during stressful times is like throwing out an essential item from a survival kit. It's a resource that can offer calm, space, perspective, and even a pathway toward solutions when the pressure feels intolerable.
Let’s explore. What happens when you're fully into a really good book or film? Does the outside world fade away? We can be transported to a different time and place we have never been before, and notice emotions and perspectives that we may not often experience. It isn't simply passive entertainment; it demonstrates the mind's incredible ability to create and inhabit alternative realities. And this very ability can be harnessed to navigate the choppy waters of stress.
One of the most immediate benefits of engaging your imagination during stress is its ability to provide a temporary escape, some relief. When anxiety spirals, actively visualising a peaceful scene, secluded beach, a tranquil forest, a cozy fireside, can act as a mental circuit breaker. By focusing your energy, even temporarily, on immersing yourself in an imagined space, you can briefly separate from stressors that trigger anxiety. It’s not necessarily avoidance; it is about creating a pocket of calm that allows your nervous system to settle, offering a little respite from the stress.
More than escaping, imagination can be a powerful tool for reframing and gaining some distance from stressful situations. Our perception of a problem often predicts our response to it. By using our imagination, we can explore alternative interpretations and other possible outcomes. Instead of fixating on the worst-case scenario, try imagining a successful resolution, focusing on the steps you might take to get there. This mental rehearsal can build confidence and reduce the feeling of helplessness that often accompanies stress.
Consider the power of metaphor and analogy, both products of our imaginative minds. When faced with a complex problem, imagining it as a tangled knot can help you approach it with a different mindset, one of patient untangling rather than forceful pulling. Similarly, visualising a looming deadline as a hurdle to be jumped rather than an insurmountable wall can shift your perspective from dread to a sense of challenge.
Imagination fuels creativity and problem-solving. When we're stressed, our thinking can become like a tunnel with no alternative outcome. By choosing to engage the imagination, we can break free from these mental chains. Brainstorming all possibilities, being creative, and allowing ourselves to think about the most outrageous ideas can unlock innovative approaches we might not have otherwise considered. The act of imagining different possibilities can show us new pathways and foster a sense of autonomy in the face of adversity.
The connection between imagination and emotional well-being is strong. Studies have shown that guided imagery and visualisation can help reduce anxiety, lower blood pressure, and improve mood. By creating positive and nurturing mental landscapes, we cultivate feelings of peace, hope, and resilience. Imagine yourself succeeding in a challenging situation, feeling the satisfaction and pride that come with it. This mental rehearsal can prime your emotional state and build inner strength.
Imagination also strengthens empathy and connection to others and the world. By imagining ourselves in another person's shoes, we can create some understanding of their perspective and experiences, which can be particularly helpful in navigating interpersonal conflicts that often contribute to stress. This imaginative leap allows us to move beyond our own immediate concerns and build stronger, more compassionate relationships.
So, how can we actively cultivate and harness the power of our imagination during stressful times? It's not about escaping reality entirely, but rather about strategically utilising this inner resource to navigate it more effectively.
Few practical approaches to harness our imagination during stressful times
Dedicated time
Set aside a few minutes a day to consciously engage in positive imagining. This might involve imagining a peaceful place, a successful future outcome, or simply focusing on a feeling of calm and well-being.
Guided imagery exercises
Explore guided imagery recordings or scripts that lead you through relaxing and restorative mental journeys. These can be particularly helpful when you find it difficult to quiet your mind alone.
Creative pursuits
Without judgment, make time to engage in activities that actively stimulate your imagination, such as writing, painting, drawing, playing music, or even just daydreaming. These creative pursuits allow your imagination to flow freely and can provide a helpful release of stress.
Mindful storytelling
When faced with a stressful situation, try thinking of it as a story or theatre production. What are the different acts? Who are the characters? What potential plot twists might occur? This narrative approach can help you gain a broader perspective and identify possible solutions you might have overlooked.
"What if" scenarios
Play with the "what if" questions, not only imagining all the negative outcomes but also all the positive possibilities and creative solutions. This can help to break down rigid thinking patterns and foster a more flexible and resourceful mindset.
Engage all the senses
When visualising, engage all your senses. What do you see, hear, smell, taste, and touch in your imagined sanctuary? The more vivid and detailed your mental imagery, the more powerful its impact will be.
During times of stress, turning inward to the power of our imagination is not a sign of weakness or escapism. It is an act of profound self-care and resilience. It's about consciously tapping into the boundless creativity and transformative potential of our minds, helping us find a place of solace, gain a different perspective, foster new solutions, and cultivate inner strength. The next time you feel the weight of the world pressing down on you, remember the untamed and unrestrained sanctuary within. Unleash your imagination to discover the extraordinary power you already possess to navigate the challenges of being human in this world.
Read more from Sandi James
Sandi James, Psychologist
Sandi James is a psychologist who finds ways to help people with individualised and person-centred care. She is also a PhD candidate in Australia. Her specialties include long-standing eating disorders, addiction, and trauma. She is currently doing her PhD researching harms and adverse events that can happen during treatment for mental health challenges.
