What is negative visualization?

Negative visualization is a stoic technique designed to help individuals appreciate what they have by imagining losing it. It involves thinking about vital elements of your life, like relationships, health, or possessions, and visualizing them being suddenly removed from your life. This practice aims to cultivate gratitude and a sense of perspective by recognizing the value of the things you might usually take for granted. For example, you might close your eyes and imagine losing your sight permanently, and then upon opening them, experience a renewed appreciation for the ability to see 1.

This technique also serves to stop 'hedonic adaptation'—the tendency of people to quickly return to a baseline level of happiness despite significant positive or negative events. By envisioning the absence of what you value, you're prompted to feel grateful for these things when you realize that you haven't actually lost them, helping to enhance your overall appreciation and contentment in life 2.