… And When Manifestation Actually Works
Let me share a little story from my own journey. In the past I was a believer that manifestation, when you focus on what you want, the chance increases that the universe will hand it to you. I filled my vision board, repeated affirmations, and was careful with negative thinking. But there was no magic, I got where my steps were leading me. And the magic of getting what I really wanted and visualised? Nope, more the extra disappointment of having seen what didn’t ‘manifest’.
Here is what I learned: manifestation in its extreme form, ignoring setbacks and pretending failure does not exist, does more harm than good. University research confirms that suppressing negative emotions can increase stress rather than reduce it. The brain notices when you are denying reality and reacts accordingly.
However, that is not the full story. Not all manifestation is bad.
When Manifestation Actually Works
Mark Manson, author of The Subtle Art of Not Giving a Fck*, offers a more grounded take. Manifestation works when it is less about magical thinking and more about focused intention. It is effective when combined with realistic planning, clear goals, and acceptance of obstacles.
Manson points out that positive thinking alone is useless unless it drives action and awareness. Visualisation works best when paired with mental contrasting, the process of imagining your goal alongside the possible difficulties, and then taking concrete steps forward. This is supported by scientific studies from psychologist Gabriele Oettingen and others.
Manifestation can boost motivation and confidence when it helps you stay focused, reduces self-doubt, and encourages persistence. But it only works if you do not deny the inevitable challenges. Pretending you will never fail is not manifestation, it is avoidance.
Why Imagining the Worst Is a Superpower
Here is where ancient wisdom and neuroscience push back against the pure positivity trend.
The Stoics practiced imagining setbacks to prepare their minds, reduce fear, and deepen gratitude. This method, called premeditatio malorum, is not about pessimism but about mental training. Modern research shows that when you mentally rehearse possible difficulties, your brain rewires itself to manage stress better.
Your brain changes through neuroplasticity, strengthening circuits involved in emotional control and decision-making when you practice controlled negative visualisation. This builds resilience and sharpens your response to real problems.
Moreover, university studies show that imagining loss can increase your appreciation for what you have. That deepened gratitude is something many manifestation teachings overlook.
Avoiding the Worst Case Scenario
I actually use the visualisation of the worst case scenario to build in ‘security measures’ to prevent it from happening. And actually this has helped me greatly in my business and personal life. While others around me have unexpected setbacks I rarely am ‘knocked over’ by something unexpected. This gave me a great sense of freedom and diminishes anxiety because you are prepared for all. Also mentally. <knocking on wood>.
The Danger of Unstructured Negative Visualisation
This practice is powerful but not without risks. If you are prone to anxiety, visualizing negative outcomes without structure can lead to rumination and worsen stress. Research on public speaking anxiety shows that vivid, uncontrolled negative imagery can increase physiological stress responses.
Your brain can treat imagined threats like real ones if you repeat them too much. That is why therapy approaches like cognitive behavioral therapy use controlled and structured imagery, always balanced with coping strategies.
How to Use These Tools Effectively
- Keep visualization sessions short, two to five minutes.
- Visualize a specific challenge and then immediately imagine your response or solution.
- End with gratitude or grounding to balance emotional impact.
- Combine mental training with physical exercise and meditation to support brain plasticity.
- Monitor your emotional response. If anxiety increases, stop and reconsider the approach.
What Science Confirms
- Mental contrasting improves motivation and realistic planning.
- Controlled visualization strengthens brain areas linked to emotional regulation.
- Therapy methods using imagery reduce anxiety and trauma symptoms.
- Physical and cognitive training build resilience in brain structures.
Final Thoughts
Manifestation works when it is honest and grounded, combined with mental contrasting and action. Pure positive thinking without acknowledgment of setbacks is a recipe for frustration.
Imagining what could go wrong is not pessimism but deliberate mental training that rewires your brain to reduce fear, sharpen planning, and deepen gratitude.
So here is the real question: is thinking about the worst actually manifesting the worst?
If your mental rehearsal builds resilience, trains your brain to stay calm, and helps you plan better, then no, it’s not magic. It’s preparation. It’s the opposite of inviting disaster; it’s armor against it.
But if your thoughts trap you in fear loops, you’re not preparing—you’re fueling anxiety. The difference is how you use your mind, not what you think.
So stop fearing your thoughts. Train them like muscles. Because the only thing you truly manifest is what you give your energy to—make it strength, not stress.