Remember those times during school or college when lectures would get boring, or the professor’s tone was so monotonous that it lulled us to sleep, and we would find ourselves drifting away while staring out the window, our minds weaving stories and scenarios, or creating imaginary conversations and arguments, or even inventing stories about alternative lives. This is what we commonly know as daydreaming, and usually it is dismissed as a dull or idle distraction. Yet psychology shows that fantasy and daydreaming play a significant role in the way we process stress, trauma, emotions, and in how we heal.
So why do we daydream?
Daydreaming is the mind’s way of stepping outside the limitations of the present moment. When reality begins to feel overwhelming or monotonous, fantasy can provide a sense of relief. People use fantasy to:
• Cope with stress: Escaping into an imagined world offers temporary relief from worries.
• Regulate emotions: Imagining desired outcomes can soothe feelings of sadness, anger, or anxiety.
• Foster creativity: Many artists, scientists, and writers have drawn inspiration from their daydreams.
• Problem-solve: Fantasies allow us to mentally rehearse situations and test possible solutions.
Far from being a waste of time, daydreaming can be a rehearsal for resilience and growth.
So, when does fantasy or daydreaming become unhealthy?
Although imagination has benefits, excessive dependence on it may be damaging. The concept of Maladaptive daydreaming refers to when a person spends so much time immersed in dreams that it interferes with everyday functioning, relationships, or duties.
The purpose of therapy is not to abolish daydreaming, but to determine if it is a healthy coping technique or a harmful retreat.
Fantasy as a Therapeutic Tool
Rather than suppressing fantasy, therapists often help clients harness its power. Imagination can become a structured process of healing in several ways:
1. Guided Imagery Therapy
Here, the therapist encourages clients to visualize calming or empowering scenarios. For example, someone struggling with anxiety may imagine a safe, peaceful place and revisit it during stressful times. This form of directed daydreaming reduces stress, aids relaxation, and strengthens emotional regulation.
2. Narrative Therapy
Fantasy can also be used to reframe personal stories. Clients may explore the characters or plots in their daydreams and discover hidden meanings about their desires, fears, or identity. By “re-authoring” these narratives, they learn to see themselves as survivors, creators, or problem-solvers rather than victims of circumstance.
3. Psychodrama and Role-Play
In therapeutic role-play, clients act out scenarios inspired by their fantasies. This externalizes inner conflicts, making them easier to analyze. For instance, a person who daydreams about confrontation might role-play the scenario in therapy, gaining confidence and skills to handle it in real life.
4. Mindful Daydreaming
Daydreaming doesn’t always have to be spontaneous. Therapists sometimes encourage structured imaginative practices, where clients intentionally enter fantasy states but reflect on them mindfully. This ensures that fantasy is a tool for insight rather than avoidance.
Integrating Fantasy into Everyday Healing
For individuals who often rely on daydreams, channeling them into creative outlets can be deeply therapeutic. Writing stories, painting, or even journaling about imagined worlds transforms passive escapism into active expression. By decoding recurring themes in their fantasies, people can uncover unmet emotional needs—such as a longing for safety, freedom, or connection.
Therapists may encourage clients to notice patterns in their daydreams: Do they imagine rescue? Power? Belonging? These recurring elements are not random; they reflect psychological needs that therapy can address directly.
A Balanced Perspective
Fantasy and daydreaming are not inherently good or bad—they are psychological tools. When used mindfully, they help us cope, create, and heal. When overused, they may block growth. The therapeutic process lies in striking a balance: allowing the imagination to enrich life without replacing it.
In essence, daydreaming can be seen as a bridge between the conscious and unconscious mind. It gives voice to unspoken desires, hidden fears, and unfulfilled dreams. When therapy embraces this bridge, it transforms daydreaming from idle wandering into intentional healing.
