Have you ever had one of those days, or even weeks, when your brain feels like it
wants to curl up under a blanket and hibernate until next spring? You’re not alone. The
urge to “check out” from daily stressors is entirely human. Whether it’s due to work
overload, emotional burnout, or just the noise of modern life, we all crave an escape
sometimes.
And truthfully, that’s okay. In fact, it’s necessary. Escapism is defined as the tendency
to seek distraction and relief from unpleasant realities. It can serve a healthy
psychological purpose when used intentionally. The trick is learning how to escape
without getting lost.
When Escape Becomes Avoidance
Let’s start with the elephant in the room: unhealthy escapism.
We’ve all been there: You reach for your phone “just to check something,” and suddenly
it’s two hours later and you’ve somehow consumed 43 reels, a thread on celebrity
breakups, and gone down a rabbit hole on DIY home saunas. Doomscrolling and binge-
watching aren’t inherently bad, but when they become default coping mechanisms,
we’re not escaping to something; we’re running from ourselves.
Research shows that excessive digital media use can be a form of emotional avoidance
and is linked with higher rates of anxiety and depression. These forms of escapism dull discomfort in the short term but can ultimately leave us feeling more drained and disconnected.
Healthy Escapism: The Art of Intentional Retreat
So, how do we get the benefits of a break without numbing ourselves?
Healthy escapism is about stepping toward something nourishing or joyful, rather than
away from discomfort in a self-destructive loop. Here are a few options:
- Get Lost in a Different World (Book Edition)
Books are the original escape hatch. A great story invites your mind into a new reality
without the glow of a screen.
Recommended Read: The Ten Thousand Doors of January by Alix E. Harrow
This gorgeously written fantasy novel is about secret doorways to other worlds and a
young woman discovering her power. It’s richly imaginative and far enough from
everyday life to feel like a true escape.
Want more grounded inspiration? Try memoirs that explore different lives, cultures, or
adventures like Educated by Tara Westover or The Glass Castle by Jeanette Walls.
- Calming Activities That Help You Reconnect
Sometimes what we really need isn’t distraction, it’s a shift in rhythm.
Take a mindful walk (leave the phone at home, or listen to a slow podcast)
Try a beginner yoga class (YouTube channels like Yoga with Adriene are great)
Do something with your hands—gardening, baking, even jigsaw puzzles
These quiet forms of escape help restore emotional balance and mental clarity. They’re
not flashy, but they’re deeply effective.
- Playful Adventures That Shake Off the Routine
Not all healthy escapes need to be serene. Some of the best breaks come from adding
a dash of novelty or absurd fun to your life.
- Go-karting or indoor rock climbing: Wake up your inner child and your adrenaline.
- Take a spontaneous day trip: Beach, forest, local art town. A change of scenery can equal a change of mood.
- Try a new class: Improv, pottery, salsa dancing. Try something outside the box and just for you.
Escapism Isn’t the Enemy—Avoidance Is
Taking a break is not laziness. In a culture that glorifies productivity, choosing to rest,
play, or dream is a radical act of self-care. The key is to escape in a way that returns
you to yourself, not one that buries you further under distraction. So, the next time your
brain begs for a getaway, listen to it, but be mindful of where you go and how you come
back.
Does the topic of escapism resonate with you? Do you find yourself reaching for your
phone or other forms of unhealthy escape in times of overwhelm? If so, counselling
could be a great way to address this. Working with a professional can help to break the
habits you feel no longer serve you and invite new, healthy escapism into your life as an
appropriate coping tool. Reach out to us now to book a free consultation.
Written by Cat Zydyk
Sources:
Elhai, J. D., Levine, J. C., Dvorak, R. D., & Hall, B. J. (2017). Problematic smartphone
use and mental health problems: Current state of research and future directions.
Computers in Human Behavior, 76, 548-557. https://dusunenadamdergisi.org/storage/upload/pdfs/1585147663-en.pdf
Kardefelt-Winther, D. (2014). A conceptual and methodological critique of internet
addiction research: Towards a model of compensatory internet use. Computers in
Human Behavior, 31, 351-354.
https://www.sciencedirect.com/science/article/pii/S0747563213004093?via%3Dihub
Olivine, A. (2023, August 31). The meaning of escapism in psychology. Very Well
Health. https://www.verywellhealth.com/escapism-7565008