Let’s face it: life can be a tough gig. One moment you’re riding high, the next you’re dealing with problems you didn’t even know could exist. Our modern world is a breeding ground for stress and anxiety, served up to us daily like an unwanted meal. So, what’s the secret weapon to navigate through this relentless tide?
It’s mental toughness.
But where do we find this mental toughness?
Well, for many, myself included, it’s Stoicism. This is not to say that Stoicism hands you a silver bullet to eliminate your problems; instead, it gives you the strategies to manage them.
In this article, we will explore nine Stoic techniques to help you boost your mental toughness. These aren’t abstract philosophical concepts; they’re practical tools you can start employing today.
Let’s dive in.
01 Embrace adversity
How do you typically respond when life throws a curveball your way? Do you crumble, or do you embrace the challenge and rise to the occasion? The key to building mental toughness lies in your perspective towards adversity.
Stoics view adversity not as a misfortune but as an opportunity for growth and learning. As put by Seneca “Difficulties strengthen the mind, as labor does the body.”
So, the next time life serves up a heaping platter of difficulties, remember to see them as opportunities to flex your mental muscles and build resilience.
02 Practice acceptance
Sometimes, things just don’t go the way we want them to. We can plan, strategize, and put in all the effort, but the outcome might still not be in our favor. That’s just life.
The Stoics understood this well and preached the importance of acceptance.
As Epictetus preached, “There is only one way to happiness and that is to cease worrying about things which are beyond the power or our will. “
Think about your life. Are there situations where you could benefit from practicing acceptance? It’s not about giving up but recognizing what’s within your control and what isn’t.
03 Live in the present
Stoics believed that dwelling on the past or worrying about the future was a waste of our mental energy. Instead, they encouraged focusing on the present moment, the only thing we truly have control over.
As Seneca tells us “Enjoy present pleasures in such a way as not to injure future ones.”
So, how can you incorporate this Stoic principle into your life? It might be as simple as taking five minutes each day to focus on your breath and quiet your mind. Or perhaps it involves fully immersing yourself in a task or hobby, without distraction.
Remember, by living in the present, you can channel your energy towards making the most of now, rather than wasting it on unchangeable past or uncertain future.
04 Limit insaitable desires
Picture this: You’ve just bought the latest smartphone model, and it feels great. It’s sleek, fast, and makes you the envy of your friends. But a few months later, a newer model comes out, and suddenly, your once shiny gadget doesn’t seem as impressive. You’re left feeling dissatisfied, even frustrated. Sound familiar?
Stoicism teaches us to detach from material possessions and external validation. Stoics believed that our worth isn’t determined by what we own or how others perceive us, but by our character and actions. They advocated finding contentment within ourselves, rather than seeking it in external possessions.
As Seneca wrote “As far as I am concerned, I know that I have lost not wealth but distractions. The body’s needs are few: it wants to be free from cold, to banish hunger and thirst with nourishment; if we long for anything more we are exerting ourselves to serve our vices, not our needs.”
Epictetus said, “A man should so live that his happiness shall depend as little as possible on external things.”
So, next time you find yourself yearning for the latest gadget or fashion trend, pause for a moment. Ask yourself if this desire stems from a genuine need or if it’s merely an attempt to keep up with societal expectations. Remember, true satisfaction comes from within, not from what we own or how others see us.
05 Practice gratitude
Stoicism encourages us to appreciate what we have rather than longing for what we don’t. Stoics recognized the power of gratitude in cultivating a positive outlook and maintaining mental balance. They practiced this by routinely reflecting on the things they were grateful for, no matter how small or seemingly insignificant.
In our modern world, where consumerism and comparison are rampant, practicing gratitude can be a powerful antidote. It shifts our focus from what we lack to what we have, fostering contentment and reducing stress.
Try incorporating a simple gratitude practice into your daily routine. You could start your day by listing three things you’re grateful for or end your day with a reflection on something positive that happened. Over time, you’ll likely notice a shift in your mindset and an improvement in your mental toughness.”
06 Reflect on your mortality
This may sound morbid, but bear with me.
Stoicism teaches us to keep our mortality in mind, not as a source of fear, but as a motivator to live fully and authentically. This concept, known as ‘Memento Mori’ or ‘remember you will die’, encourages us to appreciate each day and not take life for granted.
As Marcus Aurelius wrote, “It is not death that a man should fear, but he should fear never beginning to live.”
Reflecting on my mortality has helped me prioritize my life better. It has made me realize the importance of spending time with loved ones, pursuing passions, and living according to my values. It has strengthened my mental toughness by reinforcing what truly mattered in life.
It might seem uncomfortable at first, but try reflecting on your mortality from time to time. It could help you gain clarity, make more conscious decisions, and ultimately, live a more fulfilling life.
07 Practice negative visualization
At first glance, visualizing negative outcomes might seem counterproductive. Aren’t we supposed to visualize success?
Well, interestingly, Stoics found value in contemplating potential negative scenarios. This practice, known as ‘premeditatio malorum’ or ‘premeditation of evils’, is about anticipating challenges and mentally preparing for them.
By envisioning potential setbacks, we can plan our reactions and reduce the impact if these events do occur. It’s not about being pessimistic; it’s about building resilience and preparing for life’s inevitable obstacles.
For example, before giving a major presentation, you might visualize forgetting your lines or facing tough questions. By doing this, you can prepare responses and strategies ahead of time, reducing anxiety and improving your performance.
Next time you’re facing a potentially challenging situation, try practicing negative visualization. It could help you build mental toughness by enabling you to handle adversity more effectively.
08 Cultivate self-discipline
Self-discipline is the cornerstone of Stoicism and plays a vital role in enhancing mental toughness. Stoics understood that the path to happiness and fulfillment isn’t always the easiest one.
Epictetus, for instance, said, “No man is free who is not master of himself.”
But perhaps the most relatable quote is by Marcus Aurelius. He wrote, “At dawn when you have trouble getting out of bed, tell yourself: “I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”
This requires consistency, dedication, and the ability to resist short-term pleasures for long-term benefits.
Whether it’s sticking to a fitness regimen, maintaining healthy eating habits, or persisting with a challenging project at work, self-discipline helps us stay on course despite distractions or difficulties. It’s about making decisions that align with our long-term goals and values, even when it’s uncomfortable.
09 Embrace continual learning
Last but certainly not least, the Stoics were life-long learners.
They believed that the pursuit of wisdom and knowledge was a lifelong journey, central to personal growth and resilience. They were continually seeking to learn but also to put their learnings into action.
Epictetus advised “Don’t just say you have read books. Show that through them you have learned to think better, to be a more discriminating and reflective person. Books are the training weights of the mind. They are very helpful, but it would be a bad mistake to suppose that one has made progress simply by having internalized their contents.”
In today’s rapidly changing world, this principle is more relevant than ever. Whether it’s learning a new skill for your career, understanding a different culture, or exploring a new hobby, embracing continual learning can help you adapt to changes, overcome challenges, and improve your mental toughness.
So, what’s something new you could learn today? Remember, every bit of knowledge gained is a step towards becoming a stronger, more resilient you.
The bottom line
Building mental toughness isn’t an overnight process.
It’s a journey that involves cultivating resilience, acceptance, and a deep understanding of our own minds. By applying these nine Stoic techniques, we can equip ourselves with the tools to navigate life’s challenges and become the best versions of ourselves.
Now, it’s your turn. Have you tried any of these Stoic techniques? How have they impacted your mental toughness? Or perhaps there are other strategies that work for you? Feel free to share your experiences, insights, or thoughts in the comments below. After all, we’re all on this journey together.
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.
