Published on May 19, 2025 by Zencare Team. Written by Zencare Team and clinically reviewed & contributed to by Rachel Astarte, LMFT, MFA, CCHT.

Manifestation's Viral Appeal

In recent years, manifestation has taken over TikTok and Instagram feeds, becoming a defining part of today's wellness trends. Scroll for five minutes and you’ll see users scripting dream lives, praising vision boards, or announcing they “manifested” a soulmate, job, or apartment.

So, what is manifestation? At its core, it's the belief that focusing your thoughts—through visualization, affirmations, or journaling—can help bring what you want into reality. It’s based on the Law of Attraction, which suggests your mindset shapes your outcomes.

This once-niche idea is now a mainstream mental health trend, especially popular with Gen Z. It often overlaps with spirituality, self-help, and lifestyle content, all served up in aesthetic packages by influencers. But beneath the glitter and gratitude journals, there's a deeper question: Is this practice really helping our mental health—or are we glossing over complex struggles with feel-good mantras?

With insights from Rachel Astarte, LMFT, MFA, CCHT, let’s dive in.

Why Manifestation Feels So Good (and Sometimes Is)

It’s easy to see the appeal. When everything feels uncertain, manifestation offers a sense of control. And truthfully? There are real psychological upsides when it’s used intentionally.

How Manifestation Can Help

• Visualization strengthens focus: Whether you're a high school athlete or prepping for a job interview, mentally rehearsing success can make you feel more prepared and confident.
• Affirmations shift self-talk: Saying things like “I’m capable” or “I’m growing” can help quiet the inner critic.
• Optimism supports emotional health: A hopeful mindset, especially when paired with concrete action, can reduce stress and help regulate emotions.
• It gives people something to hold onto: During tough times, believing in your own potential can offer comfort and purpose.

Rachel Astarte says, “It's important to believe the affirmation. Otherwise, it won't ring true and can result in feelings of shame. "I'm capable," may not feel true, so that could be changed to "I am learning every day." That's why I call them validations rather than affirmations. They validate where you are on your path. "I'm growing" is a great validation!”

From a psychological perspective, manifestation taps into self-efficacy—the belief that you have agency in your life. And that’s powerful. When used to set goals, boost motivation, or maintain perspective, it can absolutely benefit mental health.

Research in positive psychology supports this: visualization combined with planning can help build resilience and drive (source).

“I use positive visualization in my ongoing program, Write Your Self Open, which uses guided meditation, reflective journaling, and group discussion to help participants process and integrate the visualizations they receive during their meditation. The power of visualization cannot be understated! A beautiful example was a client who envisioned a pervasive fear (that she would run out of money) in human form. In the meditation, she sat down with that fear and learned more about it. As she came to understand her fear with compassion, she was able to release her anxious frugality and plan a long-dreamed-of trip to Europe,” says Rachel Astarte.

Takeaway

Manifestation can boost motivation and mental clarity—but it works best when paired with effort, realism, and emotional depth.

Manifest Culture and the Problem of Oversimplification

The problem isn’t always the practice—it’s the packaging.

Manifest culture, especially on social media, often flattens complicated emotional or societal issues into catchy slogans. And that can be more harmful than helpful.

Where Manifestation Misses the Mark

• Toxic positivity: The insistence on “good vibes only” can make people feel ashamed for experiencing normal emotions like sadness or anger.
• Blame culture: Didn’t land the job? Still single? According to some manifestation influencers, it might be your “low vibration.” This mindset shifts blame onto the individual instead of acknowledging chance or circumstance.
• Ignores real barriers: Not everyone has the same access to housing, healthcare, or education. Pretending success is just a mindset that ignores systemic inequality.
• Social media performance: Constantly seeing others celebrate their “manifesting wins” can create unrealistic pressure to be thriving all the time.

This oversimplified view can leave people feeling like they’ve failed—not just at life, but at manifesting.

“What people misunderstand the most about manifestation is that they have to have constantly positive thoughts. This is where that sense of failure comes in. If you have a negative or doubting thought, you've failed at manifestation. This is terribly shaming and actually breeds more negativity. Like breeds like, after all.

This is manifestation: creating the world you live in. It's the core belief that what you want is already there; it just needs your attention. So, you're not creating something that doesn't exist; you're envisioning the version of you that is living in accordance with your highest good.

This is an exercise I use with my clients and students: Imagine yourself in a terrible mood. Look around. How does the world seem to you? Usually, it's pretty bleak. Next, imagine yourself content and peaceful. Now how does the world look? Much better! Joyful, even.

They have now experienced manifestation first-hand—by shifting their inner perspectives, they alter how they perceive the outside world. They have manifested an entire state of being based solely on their choice of focus,” shares Rachel Astarte.

Takeaway

While optimism is valuable, the version of manifestation promoted online can erase nuance and pile on shame—especially for those facing real struggles.

When Is Manifesting Dangerous?

Now for the hard truth: Manifestation isn’t always harmless.

When taken too far—or misunderstood—it can actually do more harm than good.

Real Risks of Manifesting

• Delaying treatment: Someone struggling with depression might rely on affirmations instead of seeking therapy or medication.
• Shame spiral: Trauma survivors may internalize the idea that they somehow attracted their pain, making recovery harder.
• Predatory “coaches”: The booming business of manifestation courses, sometimes charging thousands of dollars, often lacks credentials or ethics.
• Mental health myths: Statements like “you create your reality” can feed into anxiety or obsessive thinking, especially for people already dealing with intrusive thoughts.

When belief in total control overrides common sense or professional advice, it can fuel magical thinking—a cognitive distortion linked to several mental health conditions.

A Psychology Today article from 2023 warns that manifestation can easily become a tool for avoidance and self-blame when not grounded in critical thinking. Rachel Astarte adds, “Manifestation becomes a tool for avoidance and self-blame when it's used unconsciously. That is, when the process is devoid of dedicated intention to heal.”

Takeaway

Manifestation turns risky when it replaces support, encourages avoidance, or deepens emotional pain rather than helping you heal.

What Therapists Actually Say About Manifesting

So where does manifestation fit in the world of therapy? Is it totally off-limits—or can it be adapted in helpful ways?

A Balanced Perspective

Plenty of therapists use techniques that echo aspects of manifestation—visualization, goal-setting, affirmations—as part of structured treatment plans like Cognitive Behavioral Therapy (CBT) or coaching.

Here’s how it works when it works:

• Helps clients focus on what they can control
• Builds confidence through mental rehearsal
• Reframes unhelpful thought patterns

Rachel Astarte shares how she uses manifestation in her practice, “I do a lot of guided meditation as part of my practice. The goals that the clients and students have are the things/states they want to manifest.

The first step is knowing you have the power to create the life you want. The second step is practicing nonjudgment—being able to face obstacles, wounds, unhelpful behaviors, or thought patterns with compassion and loving-kindness. Then we bring awareness into action. That means getting good at knowing when something in your life is out of alignment with what you want and bringing gentleness to the next steps you take to make the changes.

Manifestation is active, not passive. It's not a wish granted, it's an effort made to create the right environment and surround yourself with the tools you need to thrive.”

There’s a big difference between that and believing the universe is a wish-granting machine. Effective therapy helps people recognize patterns, take action, and build resilience—not bypass reality. When manifestation is grounded in reflection and reality, it can be an empowering mental tool. When it’s not, it can be another layer of pressure.

Takeaway

Therapists don’t dismiss manifestation—but they do recommend using it with self-awareness, structure, and emotional honesty.

Conclusion: Nuance > Dogma

So let’s come back to the big question: Is manifestation good or bad?

Honestly, it depends on how you use it.

When treated as a tool—for clarity, motivation, or intention-setting—it can support mental and emotional health. But when it’s used to avoid grief, skip hard work, or chase perfection, it can backfire.

Like most mental health trends, manifestation isn’t all-or-nothing. It’s not a magic fix, and it’s not a scam by default. It's a tool—and tools only work when used wisely.

Think critically. Be compassionate with yourself. And don’t be afraid to ask for help when you need it.

Takeaway

Manifestation can be empowering, but it isn’t a cure-all. Use it with intention, not illusion.

FAQ: Manifestation, Mental Health & Misconceptions

Q1: Is manifestation actually good for mental health?

It can be. When used to support goals, shift mindset, or boost confidence, manifestation can promote mental wellness. But it’s most effective when combined with effort, emotional reflection, and (if needed) therapy.

Rachel Astarte: Manifestation is also excellent for mental health because it develops self-agency, the knowledge that we have the power to effect change in our lives.

Q2: Can manifesting be dangerous?

Yes. Relying solely on manifestation can lead to delays in treatment, feelings of guilt, or vulnerability to scams. It becomes risky when used to avoid emotional work or medical care.

Rachel Astarte: Manifestation is dangerous, too, when we see it as something that belongs outside of our Selves. It can be hurtful and shameful not to receive the "gifts" we're asking for, making us think that we are somehow not good enough.

Q3: What do therapists think about manifestation?

Most therapists don’t reject it outright. Some even incorporate parts of it—like visualization or affirmations—into CBT or coaching. The key difference is that therapy keeps these tools grounded in reality and behavior change.

Q4: What is manifest culture, and why is it controversial?

Manifest culture refers to the social media-driven trend of using manifestation for everything from wealth to relationships. It’s controversial because it often ignores emotional complexity and promotes unrealistic positivity.

Q5: Should I use manifestation techniques in my life?

If it helps you feel hopeful, focused, or grounded—yes. Just make sure you’re also taking real steps, allowing space for hard emotions, and getting support when needed.

Rachel Astarte: Remember to do it with intentionality. Remember that the power is coming from you, not an outside source.