Shifting: why this mental escape practice is increasingly popular with teenagers

From the magical realms of Hogwarts to serene beaches only found in memories, a growing number of teenagers are embracing the practice of “shifting”—a mental journey to alternate realities. By using nothing more than focused concentration, rituals, and vivid imagination, teens claim to mentally transport themselves to worlds of their choosing. Whether it’s a fictional setting like the Harry Potter universe or a nostalgic real-world location, shifting allows for a temporary escape. But what exactly does it mean to “shift,” and why has this practice gained so much traction among adolescents?

What is “Shifting” and How Does It Work?

Shifting, short for “reality shifting,” refers to the practice of immersing the mind in a chosen reality so deeply that it feels almost as real as waking life. Teens who practice shifting often describe it as a vivid mental experience similar to lucid dreaming or meditation. They begin by lying down in a quiet room, closing their eyes, and visualizing the world they wish to enter. This destination can be anything from a fictional universe to a real-world place, like a distant beach or a grandparent’s house. Some teens report sensory experiences, such as feeling the breeze or smelling the grass, making it more than just a daydream. The process is usually guided by breathing exercises, counting, or other relaxation techniques, helping them enter a calm and altered state of mind.

The Rise of Shifting During the Pandemic

The concept of shifting has been around since the early 2010s, largely within fan communities, but it gained massive popularity during the Covid-19 pandemic. During lockdowns, many young people found themselves isolated in their bedrooms or small apartments, cut off from their usual activities and social interactions. As social media amplified feelings of anxiety and uncertainty, shifting emerged as a private, controllable escape. Teens could mentally “travel” to different places, offering a sense of freedom and relief. Even after lockdowns ended, shifting remains a popular trend among teens, often integrated with other self-soothing practices like journaling or guided meditation.

Shifting as More Than Just an Escape

Although shifting is often seen as a form of escapism, many young people are adapting it to practical uses. For example, some teens now use shifting to mentally rehearse for real-life challenges like job interviews, oral exams, or difficult conversations. This technique mirrors those used in sports psychology, where athletes visualize their performance to boost confidence. In this way, shifting serves as both a tool for relaxation and a method for mental preparation. By visualizing success in a comfortable, imaginary world, teens can approach real-life scenarios with more confidence and calm.

The Emotional Appeal of Shifting

Shifting offers emotional relief in a time of heightened stress for many teens. With rising rates of anxiety and depression among adolescents, the practice of shifting provides an opportunity to temporarily escape from the pressures of daily life. For those feeling isolated or struggling with mental health challenges, imagining an alternate reality can serve as a comforting coping mechanism. Some teens report feeling lighter and more confident after shifting, which helps them face daily challenges like schoolwork or family tension. However, as with any practice, there is a fine line between beneficial escapism and unhealthy immersion.

Potential Risks of Over-Immersing in Imaginary Realities

While shifting can be harmless for most, some experts caution that it can become problematic if used excessively. Teens who spend too much time in an imagined reality may begin to prefer it over real life, leading to withdrawal from school, social activities, or daily responsibilities. In some cases, the line between fantasy and reality can become blurred, particularly for those struggling with mental health issues. Specialists warn that for adolescents dealing with trauma or psychosis, intense shifting may exacerbate dissociative tendencies. It’s crucial for teens to maintain a balance between their inner worlds and real-life engagement to prevent negative consequences.

How Parents and Educators Can Respond to Shifting

Parents and educators may initially be concerned when they hear their child talk about “leaving this reality.” However, experts suggest that outright banning shifting can backfire and make it more appealing. A more constructive approach is to view it as one form of creative expression or mental exercise. Encouraging teens to channel their shifting experiences into writing, drawing, or other creative outlets can help them develop tangible skills while engaging their imagination. When adults take an interest in the teen’s shifting practice, it opens up opportunities for meaningful conversations about their emotional needs and experiences. By fostering open communication, adults can better understand when shifting may be serving as a healthy coping mechanism or when it has become problematic.

Understanding the Psychological Underpinnings of Shifting

Shifting draws from various psychological concepts, such as lucid dreaming, guided imagery, and dissociation. While many teens practice shifting through immersive daydreaming or guided mental imagery, the experience can be highly individual. Some may use shifting to escape stressful situations, while others may use it as a form of self-soothing or rehearsal for real-life events. By understanding the psychological phenomena behind shifting, we can better support teens in using it in healthy and constructive ways. As with any mental practice, balance is key to ensuring that shifting remains a positive tool in their emotional and psychological toolkit.