7 ways to stay calm under pressure using Stoicism

Ever felt overwhelmed by pressure? It’s a feeling we all know too well.

From tight deadlines at work to unexpected challenges at home, it can feel like a storm is brewing inside us. But what if I told you that you can navigate these storms more calmly?

You can.

Stoicism, an ancient philosophy, has some nuggets of wisdom to help us remain calm under pressure.

Today, I’ll share with you five simple Stoic strategies that can equip you to handle pressure with grace and ease. They’ve certainly helped me.

Let’s get started…

01 Understand what’s in your control

Ever found yourself stressing over things beyond your control?

I know have.

I remember when I was planning a big presentation at work in my twenties. Everything was organized down to the last detail, but I was stressed. I worried about potential technical failures, the audience’s reception….you name it.

Then I remembered a quote by Epictetus:

“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. Things not in our power include the body, property, reputation, office, and, in a word, everything which is not our own doing.” – Epictetus (The Discourses of Epictetus 1916)

So, instead of stressing about it, I decided to focus on what I could do: prepare thoroughly, practice my delivery, and ensure all equipment was set up correctly.

By redirecting my energy to what was within my control, I felt calmer and more confident.

And yes, in the end, it was a success.

Here are some steps you can take to apply this Stoic principle:

Identify what’s in your control: When you’re feeling stressed or under pressure, take a moment to identify what aspects of the situation are within your control.
Focus on your actions: Rather than worrying about outcomes you can’t control, focus on taking actions that align with your values and goals.
Acceptance: For those things you can’t control, practice acceptance. This doesn’t mean giving up, but rather acknowledging that some things are simply out of your hands.

Learning to separate what’s within our control from what’s not can be a powerful tool for staying calm under pressure.

02 Embrace the present moment

“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.”- Marcus Aurelius (The Meditations of the Emperor Marcus Antoninus, 1944)

We’ve all been there – times when our minds start racing into the future, worrying about potential outcomes. But what if I told you that one of the secrets to staying calm under pressure lies in the here and now?

Let me explain.

Stoic philosophers like Marcus Aurelius believed strongly in the power of the present. And it makes sense – the past is gone, and the future is uncertain, so why not focus on right now?

Inspired by these teachings, I decided to try this approach during my own moments of pressure. Whenever I felt stress and anxiety creeping in, I would take a deep breath and bring my attention back to what was happening right then and there.

Some days it was as simple as focusing on my breathing or the sensation of my feet on the ground. Other times, it involved consciously acknowledging my thoughts and feelings without judging them.

It wasn’t easy at first. But over time, it became a habit that helped me to stay grounded and calm, even when things were chaotic around me.

03 Remember, things are how you see them

Have you ever noticed how, sometimes, under pressure, the smallest issues can seem monumental?

I used to experience this quite often.

A slight delay on a project or a minor disagreement with a colleague would send my stress levels skyrocketing. In truth, I was making mountains out of molehills.

But then I stumbled upon the Stoic philosophy. Marcus Aurelius often emphasized that things are as we see them, not as they are.

So, I decided to give it a try. The next time I felt under pressure, I mentally zoomed out and looked at the situation from a broader perspective.

“How much would this matter in a week? A month? A year?” I would ask myself.

To my surprise, this simple act significantly reduced my stress levels. realized that many of the problems I was magnifying were not as critical or enduring as they seemed at first glance. This shift in perspective helped me focus on solutions rather than getting bogged down by temporary setbacks.

Here’s how you can try it:

Pause: Take a moment to step back from the situation causing you stress.
Reflect: Ask yourself how much this will matter in the bigger picture.
Realign: Remind yourself of your larger goals and values.

It’s amazing how changing our perspective can change our reaction to pressure. This Stoic approach has helped me enormously, and it may do the same for you.

04 Don’t suffer prematurely

“There are more things, Lucilius, likely to frighten us than there are to crush us; we suffer more often in imagination than in reality” – Seneca (Moral letters to Lucilius/Letter 13)

This insightful quote from Seneca, a prominent Stoic philosopher, underlines a common human tendency: the creation of unnecessary stress through anticipation of problems that may never materialize.

I mean, so many of us spend significant amounts of time and energy worrying about potential problems that never come to pass. This not only diminishes our ability to enjoy the present moment but also depletes the mental resources we might need to address real issues effectively.

The Stoics, encourage this trap of worrying about hypothetical issues, focusing instead on the present challenges that actually require our attention.

Here’s how you can apply this Stoic advice:

Recognize when you’re speculating: Become aware of when your thoughts are spiraling into hypotheticals. This is the first step towards reining in unnecessary worry.
Question the likelihood: Assess the probability of the scenarios you fear actually happening. Often, you’ll find that many of your fears are based on highly unlikely events.
Focus on the present: Redirect your energy towards what is currently happening, rather than what might happen. This helps keep your mind on actionable and tangible tasks.

By avoiding the creation of imaginary problems, you not only relieve unnecessary stress but also conserve your energy for real issues that require your attention and resolution.

This approach is not about ignoring potential future challenges, but rather about dealing with them in an effective and measured way when—and if—they arise.

05 View adversity as a learning experience

Ever found yourself asking, “Why is this happening to me?” during a challenging situation?

I’ve been there. I used to be there all the time.

But then, I came across Seneca’s advice on seeking wisdom in adversity. This is actually one of my favorite quotes.

“manliness gains much strength by being challenged.” – Seneca (Moral letters to Lucilius/Letter 13)

As I see it, he suggests that difficulties are not just obstacles; they can be valuable opportunities for growth and self-discovery.

Inspired by this, the next time I faced pressure, instead of seeing it as a setback, I tried to see it as an opportunity to learn something new about myself and the situation.

This shift in perspective didn’t make the problem disappear, but it did help me approach it with a calmer and more solution-oriented mindset.

By adopting this Stoic practice of seeking wisdom in adversity, we can turn pressure into an opportunity for personal growth.

06 Practice gratitude

“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.” – Marcus Aurelius (The Meditations of the Emperor Marcus Antoninus, 1944)

Practicing gratitude is a key Stoic practice.

It helps shift our focus from what we lack to what we possess, fostering a sense of contentment and as noted by UCLA Health, it helps to relieve stress.

Here’s how you can cultivate a habit of practicing gratitude in your daily life:

Start your day with gratitude: Like Marcus Aurelius suggests, begin each morning by reflecting on the things you are thankful for. This could be as simple as the comfort of your bed, the food on your table, or the opportunity to experience another day.
Keep a gratitude journal: Regularly write down things for which you are grateful. This could be events that occurred during the day, people in your life, or personal achievements. Reviewing this journal can be particularly uplifting during challenging times.
Express gratitude to others: Make it a point to thank people who make a difference in your day, even for small acts of kindness. This not only strengthens your relationships but also reinforces your awareness of the positive aspects of your life.
Reflect on the benefits of adverse situations: When faced with difficulties, try to identify potential benefits or lessons learned. This can transform your perspective on adversity and increase your resilience.

By embedding gratitude into your daily routine, you not only enhance your emotional well-being but also equip yourself to handle life’s pressures with a more positive and balanced outlook. This Stoic practice can profoundly influence your happiness and satisfaction with life.

07 Remind yourself of the impermanence of life

“There is a kind of river of things passing into being, and Time is a violent torrent. For no sooner is each seen, than it has been carried away and another is being carried by, and that, too, will be carried away.” – Marcus Aurelius (The Meditations of the Emperor Marcus Antoninus, 1944)

Life’s constant ebb and flow are inevitable—relationships evolve, careers shift, and personal circumstances change.

By recognizing and embracing the impermanence of life, you can cultivate a mindset that is more adaptable and less flustered by momentary stresses. All things pass, good and bad.

This insight from Marcus Aurelius serves as a powerful reminder of the transient nature of our experiences. All things pass, good and bad.

Understanding that nothing is permanent can really help to stay calm under pressure