I was a late reader, but once I started, I was a goner. I read nonstop, and family friends lovingly referred to me as a bookworm (or at least, I would like to believe it was lovingly). I read in the car, during social events, and once, on a roller coaster when it was slow to start. And my interest in storytelling doesn’t stop at books. I love stories in whatever form, including television and movies.
When I first became a parent and found myself with an extended break between clients, I would treat myself by going to the movies solo. Sitting in the dark theater, where no one could reach me, getting lost in the settings, characters, and plot was such a relief, especially when things were challenging in my personal life. And during the pandemic, nothing soothed me like the television. I would immerse myself into other worlds at the end of the day, and it would help me recover from the stress of managing uncertainty and fear.
I developed my escape tactics early, which include my three loves: books, movies, and television, and they also reach beyond. Sometimes, when I am overwhelmed, I get especially exhausted, and I don’t need anything as much as I need to sleep and sleep. Food can also offer an escape, and sometimes (although not nearly as often), I will find that I urgently need to organize my closet or clean my car. Cleaning, too, means a break from my internal world and a chance to occupy a different space entirely.
As the child of two overworked and constantly stressed immigrants, my home wasn’t always a comfortable or easy place to occupy, so it’s no surprise that I sought out stories and other ways to escape or find comfort. Escapism had and has so many benefits for me; it allows me to come up for air when I feel like I might otherwise drown, so I can keep going. Being engaged with different stories has also opened me up to other perspectives and ideas, spurring my creativity and increasing my empathy for others. I know that there are times, though, when escapism isn’t good for me. When I am not getting the rest that I need because I stay up late watching yet another episode of a well-loved show, or when I am avoiding responsibilities and instead sleeping or cleaning something that really doesn’t need to be cleaned.
What Is Escapism, What Does It Look Like, And How Can We Recognize It?
In papers about the subject, investigators define escapism as “the tendency to distract oneself from real-life problems. It can also be conceived as shutting meanings out of one’s mind and freeing oneself from self-awareness for a while.” Simply put, escapism is the act of seeking distraction or relief from reality, especially when life feels overwhelming. It is purposefully (although not always consciously) checking out of your reality by engaging with something else. Escapism can both serve as a useful coping tool for navigating the challenges of modern life, and can also cause complications and challenges.
Escapism takes many forms. While it is often associated with behaviors considered negative, such as drinking, excessive scrolling, binge-watching television, or over-socializing, it can also involve positive activities like spending time with friends, visiting a spa, watching a movie, creating art, or playing games.
Recognizing escapism requires examining its context. What circumstances or triggers contribute to the urge to disengage from reality? A busier work season, the aftermath of a breakup, challenging news coverage, or a conflict with a friend all may lead to the desire for a mental break.
Patterns in behavior or timing can also offer valuable insights into heightened needs for escapism. For instance, seasonal challenges often play a role—many people find the holiday season overwhelming. Without being fully conscious of it, they might engage in escapist behaviors like eating past the point of satiety and consuming excess alcohol or engaging in excessive shopping during this time.
Why Do We Engage In Escapism?
Escapism can be broadly defined as moving from an undesirable reality to a preferred one. As Andrew Evans puts it, it is “going from somewhere we don’t want to be to be somewhere we do.”
Research suggests that momentarily disengaging from reality is more common than ever. The rise of remote work and the blurring of workplace boundaries have made it increasingly difficult for individuals to maintain a healthy work-life balance. Many people find themselves constantly “on,” with little opportunity to mentally separate from professional responsibilities. At the same time, rising living costs and economic pressures leave many struggling to achieve stability or afford what was once seen as more accessible. The need to escape often arises as a response to these pressures, including the desire to escape during periods of transition, when one’s sense of purpose feels unclear, and they are left sitting in the discomfort of change.
Research also suggests that escapism is often employed as a response to feelings of loneliness. As many of us have felt increasingly lonely, both due to the pandemic and outside of it, more and more people are trying to cope with loneliness, and escapism is one of the methods used. Another article highlights that difficult societal events and uncertainty can lead to excessive online behaviors motivated by escapism. Furthermore, research also suggests that those who set high standards for themselves or are overly self-critical may also use escapism as a way to manage the emotional toll of their inner dialogue.
Ultimately, escapism fulfills the universal desire to step away from life’s challenges, even briefly, and connect with something that feels less demanding, more pleasurable, or simply different from the everyday grind.
What Are The Effects Of Escapism?
Although escapism is often criticized as a way to avoid problems, studies show that it holds the potential to create space for processing distress and heavy emotions. Escapism also stems from the human need to address unmet desires or fulfill cravings for pleasure and stimulation. Activities like attending a comedy show, dancing, or taking a trip offer excitement and a break from monotony.
The nature of an escapist activity can often be identified by how you feel afterward. Activities that leave a sense of rejuvenation, glee, or grounding are likely beneficial, while activities that result in feelings of depletion, guilt, or disconnection may be worth reviewing. Escapism’s impact on well-being can also reveal its role—whether it disrupts sleep or affects important areas of life.
What Are The Positive Effects of Escapism?
Escapism can be transformative, allowing emotions to move through you and giving your body and mind the breaks they need to heal. Escapism can inspire creativity, offer mental relief, and help people tackle challenges more effectively upon returning to reality.
Engaging in physical activities like walking or even reconnecting with bodily sensations can be grounding forms of escape. While some behaviors, like online gambling beyond your means or engaging in risky behaviors as a way to avoid discomfort, highlight the potential risks of escapism, others—like reading a favorite fantasy series—may offer a safer way to reset your mood.
Studies indicate that stories that can emotionally transport you can increase your empathy for others, which is likely true if you’re reading books, watching television, or enjoying a movie. And while it’s seemingly a short-term fix, those who feel lonely may feel less so when engaging in escapism through watching television and may find that they identify with the characters and their social experiences.
One paper highlights the other benefits, naming that escapism can also reconnect you with your imagination and inspire creativity. In fact, engaging with creative efforts often leads to innovation and personal growth, proving that escapism, when balanced, can be both productive and positive. Whether through art, literature, or moments of self-reflection, the act of stepping away from reality can ultimately help individuals return to their lives with renewed energy and perspective.
What Are The Negative Effects Of Escapism?
The negative effects of escapism are often the ones we’re most familiar with. On its darker side, escapism can serve as a way to prolong avoidance of life’s challenges, delaying acknowledgment or resolution of underlying problems. When escapist activities spiral out of control, they can harm relationships, cause neglect of responsibilities, and ultimately lead to a decline in mental health.
Research shows that engaging in escapism that disconnects us from ourselves and discourages self-awareness strongly predicts lower life satisfaction. This is likely because personal growth requires us to confront uncomfortable truths, and avoiding them can stand in the way of achieving a deeper sense of fulfillment. For example, excessive indulgence in activities like video games to avoid real-life issues or social interactions is associated with long-term psychological distress.
Our culture of escapism has only grown with the prevalence of technology. Having a computer in our pocket gives us countless ways to disengage from the reality around us. Unfortunately, this has made us less connected to one another. With endless opportunities for entertainment and distraction at our fingertips, we’re missing more chances to spend meaningful time with family and friends. Before the rise of modern technology, people were more practiced in engaging with each other directly, finding creative ways to connect, socialize, and spend time together. Many forms of escapism are isolating, and are done alone. This means fewer social interactions and potential withdrawal from relationships, which can be so harmful given our very real need for connection. Additionally, isolation and disconnection can exacerbate and worsen mental health conditions, including increasing feelings of depression and anxiety.
How Can We Find Balance When Using Escapism?
It isn’t easy, but maintaining a balance between mental breaks and life’s demands is key. Escapism that overshadows responsibilities or relationships can quietly take over, while a mindful approach to escapism can enhance rather than detract from daily life. So, how can we approach escapism mindfully?
Build Awareness Through Self-Reflection:
Understanding yourself better can also help you understand your relationship to escapism, including when and why you engage in escapism. Developing self-awareness makes it easier to approach escapism with intention. Taking breaks to recharge is often necessary and can be helpful, as long as it does not veer into avoidant tendencies.
Incorporating self-reflection into your daily life is incredibly valuable and empowering and can help you better understand your inner world. There are many ways to build awareness and self-reflection; it’s about finding a method that resonates with you and fits into your routine. For some, the act of journaling, and specifically, stream of conscious journaling, can be a helpful tool. Others may prefer reading self-development literature, which provides the language and tools necessary to navigate their inner world. Audio journaling can be an alternative for those who don’t enjoy writing, or you might find that spending time in nature or taking walks helps you reflect. Therapy can also provide the opportunity to better understand your inner world, including why you feel pulled to engage in escapism and what you may need.
The idea of getting to know yourself more deeply can feel overwhelming, especially when trying to manage escapism. But it doesn’t need to be an all-or-nothing endeavor. You can start small and explore your thoughts and motivations, free from external influences or distractions. This can help you connect with your true needs and desires. As you begin to prioritize decisions aligned with your values and well-being, you may notice that you have more clarity and are less driven to escape. This practice of self-discovery, even in small steps, can create a sense of fulfillment that naturally reduces the impulse to disconnect from reality.
Create Structure For Escapist Activities:
Watching television is often labeled an unhealthy escapist habit, but it doesn’t have to be. Entertainment isn’t inherently good or bad—it’s how we engage with it that matters. Watching a favorite comfort show can be a restorative form of self-care. The challenge arises when other areas of your life are being neglected. Using structure can help to allow for balance. You might set a specific time for your viewing and try to stick to it, so that it doesn’t interfere with your sleep or other priorities. Knowing that many of our escapist activities are designed to keep us locked in (think, the never-ending scroll or episodes queuing up right after the last episode has stopped), it can help to have external supports in place, like an alarm going off to remind you to turn in for the night or to engage in another activity.
Develop Safe Outlets And Skills For Managing Stress:
Building stress-management skills can help you become more aware of your tendencies to escape. Practices like deep breathing exercises, progressive muscle relaxation, mindfulness meditation, and yoga can help you better regulate your body and emotions, reducing the impulse to disengage. These techniques not only help you manage stress but also help you feel more grounded and present. As you incorporate these practices into your routine, the need to escape may gradually lessen. Having various coping skills can also help you meet different needs.
Seek Support:
Seeking support, whether from your community, friends, or in a more structured professional setting, is both a brave and vulnerable act. It invites us to confront our feelings and face our deepest fears, helping us better understand and manage our escapist tendencies. A strong support system—whether through therapy or close relationships—offers invaluable insights and emotional reassurance. Open conversations with loved ones lighten the emotional load and reduce feelings of isolation, making it easier to face difficult situations and emotions rather than escaping from them.
At the end of the day, it can help to adopt a more well-rounded perspective on escapism. Life is full of heavy, complex moments, and the last few years have only amplified that. In a world where we’re constantly bombarded with information, it’s no wonder we sometimes need a break. Finding a balance with escapism, along with being mindful of it, can lead to a more fulfilling life and improved mental well-being. While it can be uncomfortable to confront these patterns and have these tough conversations with yourself, the short-term discomfort has the potential to pave the way for long-term ease and personal growth. If you need help with this, we would be honored to support you through life’s toughest moments. With deep compassion for the human experience, we’re grateful to walk alongside you as you face the complexities of life.