Let’s be real—the world is changing faster than ever. Every day brings new challenges, whether it’s technological advancements, economic shifts, or personal hurdles. In times like these, resilience isn’t just a nice-to-have; it’s essential.
In fact, the World Economic Forum’s Future of Jobs Report 2023 ranked “Resilience, flexibility, and agility” as the third most important core skill for workers. That’s a pretty big deal!
So, how do we build this crucial skill?
Well, I’ve found a lot of wisdom in the ancient philosophy of Stoicism. Stoic principles have guided people through the toughest of times for centuries, and they can do the same for us today.
Today, I’ll share five Stoic techniques that can help you maintain calm in the face of adversity.
Let’s dive in.
1) Focus on what you can control
One of the core principles of Stoicism is to focus on what is within our control and let go of what is not. This might sound simple, but it’s incredibly powerful. The idea is to recognize that while we can’t always control what happens to us, we can control how we respond.
Epictetus, a prominent Stoic philosopher, put it perfectly:
“Of all existing things, some are in our power and others are not in our power. In our power are thought, impulse, will to get and will to avoid, and in a word, everything which is our own doing.” (The Discourses of Epictetus, 1916)
By focusing on what we can control—our thoughts, actions, and reactions—we can reduce stress and anxiety. For instance, if you’re facing a difficult situation at work, instead of worrying about the outcome (which you can’t control), focus on how you can best handle the situation with the resources and skills you have.
Here are some practical steps to implement this technique:
- Identify what you can control: Make a list of factors you can influence and those you can’t.
- Shift your focus: Redirect your energy towards actions and thoughts that you can control.
- Practice letting go: When you catch yourself worrying about things beyond your control, take a deep breath and remind yourself to let go.
This practice not only brings a sense of calm but also empowers you to act more effectively in any situation. By channeling your energy into what you can change, you build resilience and find peace amid chaos.
2) Embrace the present moment
Have you ever found yourself overwhelmed by worries about the future or regrets about the past?
If so, you’re not alone. In our fast-paced world, it’s easy to get lost in what’s ahead or what’s behind us. But what if we could find peace right here and now?
The Stoics emphasized the importance of living in the present moment.
Marcus Aurelius, a Roman emperor and Stoic philosopher, said, “Each of us lives only in the present, this brief moment; the rest is either a life that is past or is an uncertain future.” (The Meditations of the Emperor Marcus Antoninus, 1944)
Living in the present doesn’t mean ignoring the future or forgetting the past. It means focusing your energy on what you can act upon right now. Here are some strategies to help you stay anchored in the present:
- Practice mindfulness: Engage in mindfulness exercises such as meditation or conscious breathing. These practices help center your thoughts and bring your attention to the here and now.
- Limit distractions: Create an environment that minimizes interruptions and distractions. This could mean setting boundaries with your devices or creating a dedicated space for focused activities.
- Savor the moment: Take time to appreciate small joys in your daily life, whether it’s a beautiful sunrise, a good meal, or a meaningful conversation.
By embracing the present moment, you can reduce anxiety about the future and regrets about the past. This practice enriches your experiences and interactions, helping you find contentment and peace in the now. It’s a simple yet profound shift that can transform how you navigate life’s challenges.
3) Don’t suffer prematurely
“There are more things likely to frighten us than crush us; we suffer more often in imagination than in reality.” — Seneca (Seneca’s Morals, 1882)
Have you ever noticed how your mind can blow things out of proportion? You anticipate the worst-case scenario, and suddenly, a small problem feels like a catastrophe.
This is a common human experience, but Stoicism offers a powerful remedy.
Seneca’s insight reminds us that our fears often create more suffering than the actual events themselves. By learning to manage these fears, we can prevent unnecessary stress and anxiety. Here are some practical steps to help you avoid premature suffering:
- Challenge your fears: When you catch yourself worrying about a future event, ask yourself, “Is this fear based on reality or my imagination?” Often, simply recognizing that your fear is exaggerated can diminish its power.
- Focus on facts: Ground yourself in the present by focusing on what you know to be true. Separate the facts from your interpretations and judgments.
- Practice self-compassion: Treat yourself with kindness and understanding when you feel overwhelmed. Acknowledge your feelings without letting them dictate your reality.
By not allowing yourself to be overwhelmed by imagined fears, you conserve your energy for actual challenges.
4) Accept and reframe adversity
A few years ago, I faced a significant setback at work. A project I had poured my heart into was suddenly canceled, leaving me frustrated and disheartened. At first, I saw it as a failure, something that would stain my career.
But then, I remembered a Stoic principle that transformed my perspective.
Marcus Aurelius wisely stated, “Unlucky am I because this has befallen me. Nay rather: Lucky am I because, though this befell me, I continue free from sorrow, neither crushed by the present nor fearing what is to come.” (The Meditations of the Emperor Marcus Antoninus, 1944)
The point?
The Stoics teach us to see adversity not as a curse but as an opportunity for growth. By reframing challenges, we can turn obstacles into stepping stones. Here are some ways to accept and reframe adversity:
- Find the silver lining: Look for the positives in every situation. Ask yourself, “What can I learn from this?” or “How can this make me stronger?”
- Shift your mindset: Instead of seeing problems as insurmountable, view them as chances to develop new skills and resilience.
- Take proactive steps: Use setbacks as a motivation to try new approaches and innovate. Sometimes, what seems like a dead-end can open doors to new possibilities.
By adopting this mindset, I turned my career setback into an opportunity to explore new projects and enhance my skills. What initially felt like a failure became a pivotal moment for growth and self-improvement.
It’s not the adversity itself, but how you respond to it, that defines your path forward.
5) Cultivate gratitude
Last but certainly not least, cultivating gratitude is a powerful Stoic technique for maintaining calm in the face of adversity. In a world where we often focus on what’s missing or what’s going wrong, gratitude shifts our perspective to what we have and what’s going well.
Marcus Aurelius emphasized this in his reflections: “Do not think of what are absent as though they were not existing, but ponder on the most fortunate of what you have got, and on account of them remind yourself how they would have been missed, if they had not been here.” (The Meditations of the Emperor Marcus Antoninus, 1944)
Practicing gratitude involves more than just saying “thank you” more often. It’s about deeply appreciating the abundance in our lives, even during challenging times. Here’s how you can cultivate gratitude:
- Start a gratitude journal: Each morning or evening, write down three things you’re grateful for. They can be simple, like a warm cup of coffee or a kind gesture from a friend.
- Reflect on your day: Take a moment at the end of each day to reflect on positive moments, no matter how small. This helps reinforce a positive outlook.
- Express gratitude to others: Make it a habit to thank the people in your life. Acknowledging their impact not only strengthens your relationships but also fosters a positive environment.
Incorporating gratitude into your daily routine can transform your mindset. It helps you focus on the positive aspects of your life, reducing stress and increasing your overall sense of well-being.
This has been backed up by modern studies too. Research has shown that gratitude reduced mental health difficulties and fostered positivity when COVID-19 was beginning.
Basically, by practicing gratitude, you can build a resilient spirit that can withstand life’s adversities with grace and positivity.
The bottom line
Navigating adversity with calm and resilience is an invaluable skill, especially in our ever-changing world.
By incorporating these five Stoic techniques—focusing on what you can control, embracing the present moment, not suffering prematurely, accepting and reframing adversity, and cultivating gratitude—you can build a strong foundation for inner peace and strength.
These practices aren’t just theoretical; they’re practical tools that you can start using today. The wisdom of Stoicism has guided countless individuals through challenging times, and it can do the same for you.
If you found these techniques helpful and want to dive deeper into Stoic philosophy and other strategies for a balanced life, why not join our newsletter? You’ll receive regular insights, tips, and inspiration to help you live a more resilient and fulfilling life.
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What would Marcus Aurelius say?
Unsure what to do next in your career? Struggling to move on from a failed relationship? Searching for more meaning in life?
Marcus Aurelius can tell you how to face your challenges in a more Stoic way.
Simply ask your question, and Marcus Aurelius will answer.