From Worry to Wonder: How to Use Your Imagination to Feel Better

Inspired by an article by the Greater Good Science Center

So many of us are living in a default mode of stress. We’re constantly strategising, scanning for danger, and bracing for what might go wrong. Whether it’s anxiety about work, relationships, money, or just the future in general, our minds are often locked into survival mode, churning through to-do lists and worst-case scenarios on autopilot.

Sound familiar?

It’s no wonder we’re exhausted. We’re not just reacting to life as it happens; we’re reacting to things that might happen, over and over again.

In a powerful article published by Greater Good, the online magazine of UC Berkeley’s Greater Good Science Center, the author highlights something that might surprise you: our imagination plays a huge role in this pattern. But the very tool that fuels our stress can also help us feel calmer, more hopeful, and more emotionally well if we learn how to use it differently.

Your Brain Can’t Always Tell What’s Real

One of the most fascinating things about the brain is that it doesn’t always distinguish between something you imagine and something that actually happens. When you vividly picture a future event, your brain lights up in ways that mirror the real experience. That’s why imagining an argument with your boss can make your heart race, because to your nervous system, it’s already happening.

But this also means you have a choice. You can use your imagination to stress yourself out or to generate feelings of joy, peace, and possibility.

In the Greater Good article, the author references a study in which participants spent 14 days imagining four positive things that could happen to them the next day. These were simple things, like enjoying a delicious meal or receiving good news. By the end of the two weeks, those participants reported increased happiness. Those who imagined negative or mundane events did not.

Imagination, it turns out, is not just for daydreaming. It’s a form of emotional rehearsal. And we can use it to create better feelings, starting now.

Three Ways to Harness Imagination for Emotional Wellbeing

1. Start Your Day by Imagining the Best Possible Day

Rather than reaching for your phone the moment you wake up, take a few minutes to visualise the feelings that you would like to experinces for the day. Connect with what it would feel like. Imagine the best version of the day ahead. What if everything went smoothly? What if you felt confident, inspired, and connected? Happy? Calm? Really let yourself feel those imagined emotions.

This isn’t about forced positivity. It’s about training your brain to expect joy, not just preparing for stress.

2. Pause for an Imagination Break Before New Situations

Before a meeting, date, or difficult conversation, take a mental pause. Picture things going really well. What would that look like? How would it feel?

Even if things don’t unfold exactly that way, this simple shift can change how you show up. You’re more likely to feel relaxed, open, and aligned with your best self.

3. End the Day by Dreaming of a Better Tomorrow

Just before bed, spend a few moments imagining an ideal tomorrow. It doesn’t have to be realistic. Maybe your morning coffee is delivered by a golden retriever on a skateboard. The point is to play. To stretch your imagination toward delight instead of dread.

Practicing this regularly makes it easier to view the future with curiosity and hope.

A Real Tool in a Real World

Let’s be clear. Imagination isn’t magic. It won’t fix a toxic job or mend a relationship. And some days, you might not be in the mood to imagine anything at all. That’s okay. On those days, mindfulness or reflecting on your personal strengths might feel more grounding.

But when you are ready, remember this. Your imagination isn’t just a source of stress. It can also be a source of peace, creativity, and possibility. With a little intention, you can use it to shift your inner world, one thought at a time.

This article was inspired by The article, How your imagination can help you feel more positive originally published by the Greater Good Science Center at UC Berkeley. You can explore more at greatergood.berkeley.edu, where science meets emotional wellbeing.