Negative visualization (premeditatio malorum) is a core Stoic practice that involves contemplating the loss of what we value. Rather than being morbid, this practice helps us appreciate what we have, prepare for life's challenges, and reduce anxiety about potential losses. This worksheet guides you through structured negative visualization exercises to build resilience and gratitude.
Print this worksheet or complete it digitally.
Part 1: Understanding Negative Visualization
The Stoic philosopher Seneca wrote: "He robs present ills of their power who has perceived their coming beforehand." Negative visualization isn't about dwelling on the negative or becoming pessimistic. Instead, it's about:
- Cultivating gratitude by imagining the absence of what we value
- Reducing anxiety by mentally preparing for difficult situations
- Building resilience by rehearsing our response to challenges
- Gaining perspective on what truly matters in life
As you work through this worksheet, approach each exercise with a spirit of calm reflection rather than anxiety. The goal is to emerge with greater appreciation and mental preparation, not increased worry.
Part 2: Appreciating What You Have
Exercise: Temporary Treasures
Epictetus advised: "When you are delighted with anything, be delighted as with a thing which is not one of those which cannot be taken away."
List five people, possessions, or circumstances that you value highly in your life right now:
For each item on your list, take a moment to imagine what life would be like without it. Then answer these questions:
How would your daily experience change without these things or people?
What aspects of these treasures do you typically take for granted?
What specific qualities or moments can you appreciate more deeply now?
Part 3: Preparing for Life's Challenges
Exercise: Rehearsing Adversity
Seneca wrote: "The soul should know beforehand all the troubles of humankind, and all that is accustomed to happen in this life: not as if they were evils, but as things which you have long known may happen to you also."
Identify three challenging situations that you might reasonably face in the coming months:
Potential Challenge 1:
What would be within your control in this situation?
What would be outside your control?
How could you respond virtuously to this challenge?
What inner resources could you draw upon?
Potential Challenge 2:
What would be within your control in this situation?
What would be outside your control?
How could you respond virtuously to this challenge?
What inner resources could you draw upon?
Potential Challenge 3:
What would be within your control in this situation?
What would be outside your control?
How could you respond virtuously to this challenge?
What inner resources could you draw upon?
Part 4: The Worst-Case Scenario
Exercise: Facing Your Fears
Marcus Aurelius advised: "When you wake up in the morning, tell yourself: The people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous, and surly."
Identify one significant fear or worry that has been on your mind:
Now, explore this fear using the following questions:
What is the absolute worst-case scenario that could realistically happen?
How likely is this worst-case scenario to actually occur? (Rate 1-10)
If the worst did happen, how would you cope? What specific actions would you take?
What inner strengths or external resources could you draw upon?
Have you survived difficult situations before? What helped you then?
What might you learn or how might you grow from this challenge?
After reflecting on your answers, has your perspective on this fear changed? If so, how?
Part 5: Memento Mori (Remember Death)
Exercise: The View From the End
Marcus Aurelius reminded himself: "You could leave life right now. Let that determine what you do and say and think."
This exercise involves contemplating your own mortality—not to induce fear, but to gain clarity about what truly matters in your life.
If you knew you had only one year left to live, what would you prioritize?
What activities or pursuits would you stop spending time on?
What would you want to say to your loved ones?
What legacy would you want to leave behind?
Based on these reflections, what three changes could you make in your life right now to better align with what truly matters to you?
Part 6: Daily Negative Visualization Practice
Exercise: Incorporating the Practice
Epictetus taught: "Keep before your eyes day by day death and exile, and everything that seems terrible, but most of all death; and then you will never have any abject thought, nor will you yearn for anything beyond measure."
To make negative visualization a regular practice, consider these approaches:
When will you practice negative visualization? (Select the best time for you)
What specific aspects of your life will you focus on in your practice? (Check all that apply)
How will you remind yourself to practice? (Check all that apply)
Important Reminders
- Negative visualization is meant to enhance your appreciation of life, not increase anxiety
- If you find yourself becoming overly anxious, take a break and focus on the present moment
- The goal is not to dwell on negative possibilities, but to prepare for them and appreciate what you have
- Start with brief practices (2-3 minutes) and gradually extend as you become more comfortable
- Balance this practice with other Stoic exercises like focusing on what you can control
- Remember that the purpose is to develop resilience and gratitude, not to induce fear
This worksheet is designed for personal growth and does not replace professional therapy or counseling. If you're experiencing significant anxiety or depression, please consult with a qualified healthcare provider.