7 Stoic Strategies for Dealing with Anxiety

Marcus Aurelius, former Roman Emporer, and Stoic Philosopher, once wrote, “Today I escaped anxiety. Or no, I discarded it because it was within me, in my own perceptions — not outside.”

In the hustle and bustle of modern life, anxiety has become an all-too-common companion. But what if we could also just “discard” it?

Well, escaping its grip isn’t easy, but the wisdom of the ancient Stoics offers timeless strategies that can bring some relief.

Personally, adopting a more Stoic mindset has helped me to find a sense of calm amidst the chaos. By embracing Stoic principles, I have been able to change how I view and handle anxiety, seeing it not as an insurmountable obstacle but as an opportunity for growth and inner peace.

In this article, we’ll delve into seven Stoic strategies, drawing on the profound insights of philosophers like Marcus Aurelius, Epictetus, and Seneca that helped me.

They might just help you to manage and alleviate anxiety in your daily life, too.

01 Focus on What You Can Control

One of the foundational teachings of Stoicism is the distinction between what we can control and what we cannot.

Marcus Aurelius reminds us, “You have power over your mind – not outside events. Realize this, and you will find strength.” By understanding and accepting this principle, we can significantly reduce our anxiety.

When faced with a stressful situation, ask yourself: “Is this within my control?” If the answer is no, then it is not worth your mental energy. Instead, redirect your focus to what you can control—your thoughts, actions, and reactions.

This shift in perspective can be incredibly empowering, allowing you to let go of worries about the uncontrollable and concentrate on what you can influence. This practice has personally helped me find peace amidst uncertainty, as it prevents me from being overwhelmed by things beyond my reach.

02 Reframe Your Perception

Another powerful Stoic strategy for dealing with anxiety is to reframe your perception of events.

Marcus Aurelius advises, “If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.” This insight highlights that our suffering often stems from our interpretation of events rather than the events themselves.

Seneca wrote, “No man is more unhappy than he who never faces adversity. For he is not permitted to prove himself”.

I have found that by consciously reframing my thoughts about challenging situations, I can lessen their emotional impact. For instance, instead of viewing a difficult deadline as an insurmountable burden, I see it as an opportunity to test and improve my time management skills.

This change in perception not only reduces my anxiety but also helps me approach problems with a more positive and proactive mindset. By practicing this Stoic technique, you, too, can transform your relationship with anxiety, seeing difficulties as opportunities for growth rather than threats.

03 Focus on the Present

Have you ever noticed how much of your anxiety stems from worrying about the future or ruminating on the past?

The Stoics believed that true peace comes from living in the present moment. Marcus Aurelius encourages us to “confine yourself to the present.” This advice is particularly relevant in our fast-paced world, where it’s easy to get caught up in what might happen next or what has already occurred.

I’ve found that practicing mindfulness—focusing on the here and now—has dramatically reduced my anxiety. Whether it’s through meditation, deep breathing exercises, or simply paying closer attention to my daily activities, staying present helps me keep anxiety at bay.

By fully engaging with the present moment, you can free yourself from the burdens of the past and the uncertainties of the future, finding a sense of calm and clarity that is often elusive.

04 Embrace Rational Thinking

Epictetus taught, “Man is not worried by real problems so much as by his imagined anxieties about real problems.” This highlights how often our fears are not rooted in reality but are products of our imagination.

I’ve learned to combat anxiety by challenging irrational thoughts and replacing them with more balanced, rational ones. When faced with a stressful situation, I ask myself: “What is the worst that could happen? How likely is that outcome? If it does happen, can I handle it?”

This process helps me see situations more clearly and reduces the power of anxiety. By practicing rational thinking, you too can gain control over your fears and approach life’s challenges with a calmer, more logical mindset.

05 Accept What You Cannot Change

Acceptance is another key Stoic principle that can greatly alleviate anxiety.

Marcus Aurelius advises us to “accept the things to which fate binds you, and love the people with whom fate brings you together, but do so with all your heart.” Embracing this mindset helps us make peace with the inevitable and focus our energy on what we can influence.

So let’s say you’re facing a significant life change, like a job loss or a move to a new city. It’s natural to feel anxious about such events. However, by accepting that these changes are beyond your control, you can redirect your energy towards adapting and making the best of your new circumstances.

Personally, whenever I encounter situations that are out of my hands, I remind myself of this Stoic wisdom. This acceptance not only eases my anxiety but also opens me up to new opportunities and experiences. By embracing what you cannot change, you free yourself from the futile struggle against reality and find a more profound sense of peace.

06 Cultivate a Grateful Mindset

Gratitude is a hugely powerful tool in the Stoic arsenal for combating anxiety.

Seneca reminds us that “true happiness is to enjoy the present, without anxious dependence upon the future.” Marcus Aurelius wrote, “When you arise in the morning, think of what a privilege it is to be alive, to think, to enjoy, to love …”.

By focusing on the blessings we already have, we can shift our attention away from our worries and anxieties.

I’ve made it a habit to reflect on what I’m grateful for each day, no matter how small. This practice helps ground me in the present and brings a sense of contentment.

For example, during a particularly stressful period, I started keeping a gratitude journal, noting down three things I was thankful for each day. This simple act transformed my mindset, reducing my anxiety and increasing my overall sense of well-being.

By cultivating a grateful mindset, you can shift your focus from what you lack or fear to the abundance that already exists in your life, thereby diminishing anxiety and enhancing your inner peace.

07 Reflect on the Impermanence of Life

The Stoics often reflected on the impermanence of life to put their worries into perspective.

Seneca wisely noted, “We suffer more often in imagination than in reality.” Marcus Aurelius wrote, “Soon, you will have forgotten everything. Soon, everybody will have forgotten you.”

The point?

By recognizing that life is fleeting, we can better appreciate the present moment and reduce our anxiety about the future.

In my own experience, contemplating the transient nature of life has been a powerful antidote to anxiety. When I find myself overwhelmed by worries, I remind myself that many of the things I stress about will not matter in the long run. This reflection helps me let go of unnecessary fears and focus on what truly matters.

Embracing life’s impermanence allows us to live more fully and mindfully, freeing us from the grip of anxiety. By accepting that all things are temporary, we can find peace in the present and approach each day with a sense of gratitude and clarity.