The practice involves regularly contemplating: What if I lost this? What if this relationship ended? What if I became ill? By mentally rehearsing misfortune, we prepare emotionally, reducing shock if adversity occurs and deepening appreciation while things go well.
Epictetus advised: "When you kiss your child or wife, say to yourself: 'I am kissing a mortal.'" This sounds harsh but aims at realistic appreciation. Everyone dies; relationships end. Acknowledging impermanence intensifies present connection rather than diminishing it.
The technique counters hedonic adaptation—our tendency to take for granted what we have. By imagining loss, we reset appreciation, experiencing gratitude for what remains merely possible, not guaranteed.
Modern research supports this: visualization of loss can increase happiness and reduce anxiety about future threats. The practice combines preparation (reducing impact of potential adversity) with appreciation (savoring what we have while we have it).
However, the practice requires balance—enough to benefit without creating constant anxiety. Stoics recommend regular but brief sessions, not obsessive rumination.
Source
Stoic Practice