Maladaptive daydreaming refers to a pattern of extensive, vivid daydreaming that interferes with daily life. Maladaptive daydreaming often becomes a form of escapism. Unlike normal daydreaming, which may occur occasionally and does not really disrupt functioning, maladaptive daydreaming can become all-consuming.
People experiencing maladaptive daydreaming may spend hours each day lost in elaborate fantasies, often centered around idealized scenarios or intricate narratives that they mentally replay. These daydreams can be triggered by external events, emotions, or boredom, and they often involve highly detailed storylines with characters, settings, and even specific events. As these fantasies grow, they can take on a life of their own, making it difficult for individuals to focus on real-world tasks or engage meaningfully with other people to foster relationships.
While daydreaming itself is not inherently harmful, maladaptive daydreaming can have significant negative consequences. People who struggle with this type of daydreaming may experience difficulty concentrating on work or school, neglect relationships, or feel disconnected from their surroundings. These daydreams often create a sense of temporary relief from life's stresses, but they can ultimately cause more issues in the long-run, preventing individuals from addressing the real challenges they face. As the fantasies become more compelling and immersive, the boundary between fantasy and reality can blur which can lead to feelings of isolation, frustration, and even depression. For more information, check out our blog “3 Benefits of Working with a Depression Therapist.”
Understanding maladaptive daydreaming is crucial in order to address it effectively and find healthier ways to cope with stress and emotions.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What is maladaptive daydreaming?
Maladaptive daydreaming is a condition characterized by excessive, immersive daydreaming that interferes with one’s ability to live daily life and function accordingly. Unlike typical daydreaming, which is brief and often spontaneous, maladaptive daydreaming involves prolonged and detailed fantasies that can last for hours. These daydreams often include vivid and complex scenarios. They may be complete with elaborate plots, characters, and settings. People experiencing maladaptive daydreaming might find themselves mentally "lost" in these fantasies, making it difficult to focus on real-life activities such as work, school, or personal relationships.
The daydreams associated with this condition are typically triggered by boredom, stress, or emotional discomfort, serving as a way to escape from reality. While they might offer temporary relief or enjoyment, maladaptive daydreaming can have negative consequences. It can lead to social isolation, neglect of responsibilities, and emotional distress.
What are some characteristics of maladaptive daydreams?
Vivid and detailed fantasies
Excessive time spent daydreaming
Difficulty controlling or stopping daydreams
Emotional intensity
Disrupted functioning
Triggers (Daydreams are often triggered by external events, such as loneliness; boredom; or stress)
Feelings of guilt and/or shame
Physical movements (e.g., pacing, rocking, gesturing, etc.)
The compulsive nature of these fantasies can make it hard for individuals to control or limit them, even when they recognize that their daydreaming is having a detrimental effect on their life. Maladaptive daydreaming is not officially recognized as a mental health disorder in diagnostic manuals, but it can be a significant concern for those affected, often requiring therapy and coping strategies to manage.
What is an example of maladaptive daydreaming?
An example of maladaptive daydreaming might involve someone who frequently escapes into vivid daydreams about a dream job or career achievement, rather than focusing on their actual work or professional goals.
For instance, imagine a person who spends hours mentally envisioning themselves as the CEO of a successful company, being admired and respected by colleagues, receiving constant praise, and leading groundbreaking projects. These daydreams are highly detailed, including scenarios where they overcome challenges effortlessly and enjoy financial and professional success.
While these fantasies may provide a sense of excitement or validation, they can distract the individual from taking actionable steps toward achieving real career goals. Instead of focusing on improving their skills, networking, or working on projects in the present, they may become preoccupied with these idealized visions of success, leading to procrastination and a lack of motivation to make progress in their actual career.
Over time, this can cause frustration, as the gap between their daydreamed success and their real career situation widens, leaving them feeling stuck or unfulfilled. These daydreams can hinder personal growth and career development, as they prevent the person from addressing practical steps required to move forward professionally.
For support in a similar case scenario, check out our blog “How Counseling Can Help Your Career.”
What is the difference between maladaptive daydreaming and fantasy?
The primary difference between maladaptive daydreaming and fantasy lies in how they affect your daily life and mental well-being.
Maladaptive daydreaming is characterized by excessive, immersive daydreaming that takes up hours of your day, often disrupting your ability to engage with real-life responsibilities. These daydreams are typically compulsive. In other words, you may feel unable to control or limit them. Therefore, this can lead to a neglect of work, relationships, or personal goals. You may even experience emotional distress, like guilt and/or frustration, because you are aware of how these fantasies are interfering with your life but you feel helpless when it comes to stopping them.
On the other hand, fantasy is a more typical and occasional mental activity that most people engage in from time to time. It often involves imagining ideal scenarios or wishes, such as fantasizing about a dream job, a perfect relationship, or future goals. Fantasy can be a healthy form of escapism or inspiration and usually does not consume significant amounts of time or cause distress. While it can sometimes provide a temporary break from reality or help process emotions, it does not generally lead to dysfunction or impair day-to-day living. In short, fantasy is a normal part of human thought while maladaptive daydreaming becomes problematic when it starts to control a person’s life.
How rare is maladaptive daydreaming?
Maladaptive daydreaming is considered relatively rare, though it is difficult to pinpoint an exact prevalence because it is not yet officially recognized as a standalone disorder in diagnostic manuals, such as the DSM-5. Research on maladaptive daydreaming is still in its early stages, but studies suggest that it may affect a small percentage of the population, particularly among individuals who struggle with emotional regulation or have experienced trauma, anxiety, or other mental health challenges. If you struggle with emotional regulation, our blog “How to Regulate Your Emotions.”
Research reveals that around 2.5% of adults experience maladaptive daydreaming. This translates to roughly 1 in 40 people. However, many individuals may not realize they have this condition or might not seek help. Some people may not be aware that their daydreaming has become problematic.
Because maladaptive daydreaming often co-occurs with other mental health conditions such as anxiety, depression, or obsessive-compulsive tendencies, it can be underreported or misunderstood as simply excessive daydreaming or escapism. As awareness and research grow, it is likely that more people who experience maladaptive daydreaming will seek help if needed.
Is maladaptive daydreaming a form of dissociation?
In some cases, maladaptive daydreaming can be considered a form of dissociation. Dissociation is a mental process where you experience a disconnection from your thoughts, emotions, memories, or sense of self. During periods of stress or emotional distress, dissociation may be used as a coping mechanism.
In the context of maladaptive daydreaming, you may become so absorbed in your fantasies that you lose touch with your surroundings, feelings, and even how much time is passing. Getting deeply immersed into the imagined world can cause a sense of detachment from your reality. This is similar to other dissociative experiences.
The key distinction is that maladaptive daydreaming usually involves an active creation of vivid, complex narratives whereas dissociation more broadly refers to a disruption in your consciousness, memory, or identity. Dissociation often occurs as a protective mechanism in response to trauma or overwhelming emotions. While both maladaptive daydreaming and dissociation involve a form of mental detachment, maladaptive daydreaming tends to be more focused on elaborate fantasy scenarios and intentional. On the other hand, dissociation may involve feelings of numbness, out-of-body experiences, or gaps in memory.
What are some main components of dissociation?
Depersonalization
Derealization
Amnesia
Identity confusion or alteration
Disconnection from emotions
Time distortion
Cognitive disruptions
That said, for some people, maladaptive daydreaming may serve as an escape from uncomfortable emotions, trauma, or anxiety—functioning as a form of dissociative coping. In these cases, it can be beneficial to seek the professional help of a mental health counselor at Anchor Therapy to address the underlying causes of both maladaptive daydreaming and dissociative tendencies.
What kind of trauma causes maladaptive daydreaming?
Maladaptive daydreaming can develop as a coping mechanism for various types of trauma or emotional distress. While not all individuals who experience trauma will develop maladaptive daydreaming, it can be a way to escape or process overwhelming emotions.
Some types of trauma that may contribute to the development of maladaptive daydreaming include:
Childhood Abuse or Neglect: Physical, emotional, or sexual abuse during childhood can create feelings of powerlessness, fear, and emotional pain. In response, an individual may turn to daydreaming as a way to escape a harsh or unsafe reality, creating an idealized world where they feel in control and safe.
Emotional or Psychological Trauma: Trauma from emotional or verbal abuse, such as constant criticism or being made to feel worthless, can lead to low self-esteem and a desire to escape. Daydreaming can offer temporary relief, allowing individuals to create fantasies where they feel validated and happy. For more information, check out our blog “Do You Understand Your Self-Esteem?”.
Loss or Grief: The death of a loved one, the end of a significant relationship, or any form of loss can lead to deep emotional pain. For some, maladaptive daydreaming becomes a way to revisit past memories or create idealized fantasies about the lost relationship. This allows one to avoid the reality of the loss and the accompanying grief. If you are struggling with grief, view our blog “What to Expect in Grief Counseling.”
Trauma from Bullying or Social Isolation: Individuals who have experienced bullying, social exclusion, or loneliness may use daydreaming to escape feelings of rejection. These daydreams may involve fantasies where they are accepted, offering temporary relief from the pain of social isolation. Check out our blog “5 Ways to Overcome Your Fear of Rejection.”
Post-Traumatic Stress Disorder (PTSD): People who have experienced significant trauma, such as natural disasters, accidents, or violent events, may use maladaptive daydreaming to escape flashbacks or intrusive memories associated with PTSD. These daydreams can serve as a distraction from traumatic memories and the emotional distress they bring. Check out our blog “Everything You Need to Know About CBT for PTSD.”
Abandonment or Attachment Issues: Individuals who have experienced abandonment, neglect, or attachment trauma may create daydreams where they feel loved, secure, and cared for. These fantasies can act as a way to fulfill unmet emotional needs. Read our blog “Healing Abandonment Trauma with Inner Work.”
Anxiety or Depression: Chronic anxiety or depression can lead to you feeling overwhelmed by negative thoughts or emotions. Maladaptive daydreaming offers a form of relief as it provides a mental escape from stressors or hopeless feelings. This form of fantasy may help you "numb" the emotional pain you are experiencing. To continue learning about this cycle, read our blog “How to Break the Cycle of Obsessive Thoughts.”
In many cases, maladaptive daydreaming serves as a protective mechanism. It allows you to avoid confronting painful emotions or memories. However, when these daydreams become excessive or compulsive, they can prevent you from processing trauma in healthy ways, potentially delaying healing or contributing to emotional difficulties.
Trauma therapy, particularly Cognitive-Behavioral Therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR), can be an effective way to address the underlying trauma and develop healthier coping mechanisms.
What are the benefits of working with a trauma therapist for maladaptive daydreaming?
Developing healthy coping skills
Understanding and addressing the root causes
Building a stronger sense of identity and self-worth
Improving emotional processing
Enhancing relationships
Developing mindfulness and present-moment awareness (Check out our blog “5 Ways to Start Practicing Mindfulness”)
Lessening the compulsive nature of the daydreams
Addressing dissociative symptoms
Check out our blog “5 Healthy Ways to Cope with PTSD.”
Is maladaptive daydreaming a symptom of ADHD?
Maladaptive daydreaming is not officially recognized as a symptom of Attention-Deficit/Hyperactivity Disorder, also known as ADHD, but there are some overlaps between the two. Individuals with ADHD often struggle with attention regulation and may find it difficult to stay focused on tasks, leading to frequent daydreaming or mind-wandering. This can sometimes resemble maladaptive daydreaming, especially when the individual’s fantasies become elaborate and consuming.
However, while daydreaming is a common trait in ADHD, it tends to be more of an occasional distraction rather than a compulsive and immersive behavior as seen in maladaptive daydreaming. People with ADHD may find their minds drifting to daydreams during mundane tasks or periods of boredom, but these daydreams usually do not have the same intricate, fantasy-based nature or emotional intensity of maladaptive daydreaming.
Contrastingly, maladaptive daydreaming is often a more persistent and detailed escape into a fantasy world which can interfere with daily life and functioning. Maladaptive daydreaming occurs alongside ADHD, especially if someone uses daydreaming as a form of emotional escape. Maladaptive daydreaming can also be seen in individuals without ADHD. It is important to recognize the distinction between the two. If someone experiences both, managing ADHD symptoms and addressing maladaptive daydreaming may require a multifaceted approach involving psychotherapy and behavioral strategies.
For more information, read our blog “CBT for Adult ADHD.”
If you find that your daydreams are taking over your life and preventing you from fully engaging with reality, it may be helpful to speak with a psychotherapist to explore healthy coping strategies and work through any underlying emotional issues.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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