Have you ever found yourself lying awake at 3 AM, worrying about things that might never happen? It’s exhausting, isn’t it?
We all deal with our fair share of worries, but sometimes, it feels like they’re running the show. That’s where Stoicism comes in—a philosophical lifeline that dates back to ancient Greece but is just as applicable today.
Stoicism proved to be a lifesaver for me during a particularly tough phase while running my own startup. The stakes were high, the pressure was relentless, and honestly, worrying felt like part of the job description.
Stoicism taught me to differentiate between what I could control and what I couldn’t, focusing my energy and concerns more productively.
In this article, I’ll share some of the core Stoic strategies that helped me—and can perhaps help you—reduce unnecessary worrying.
Let’s dive!
01 Understand What Is In Your Control
One of the most empowering aspects of Stoicism is the clear distinction it makes between what is within our control and what isn’t.
As Epictetus famously said, “Some things are in our control and others not. Things in our control are opinion, pursuit, desire, aversion, and, in a word, whatever are our own actions. Things not in our control are body, property, reputation, command, and, in one word, whatever are not our own actions.”
When running my startup, this principle was a daily compass. In the entrepreneurial world, numerous factors like market trends, investor moods, or even global economic shifts are beyond one’s personal control.
Initially, I spent sleepless nights over such uncertainties. However, embracing this Stoic wisdom shifted my focus to where my real influence lay—my actions and decisions. This not only improved my effectiveness but significantly reduced my stress and worry.
Applying this principle involves a simple yet profound shift in perspective:
- Identify and list down the elements of any worrying situation. Separate them into two categories: things you can control and things you cannot.
- Focus your energy and efforts on the controllable aspects. This might mean preparing better for a presentation rather than worrying about its reception, or improving a product rather than fretting over the competition.
- Let go of the uncontrollable. This isn’t about neglect or denial but accepting that some aspects of life are out of our hands, which paradoxically, can be quite freeing.
By continuously practicing this differentiation, you train your mind to invest in productive concerns and foster a more serene, worry-free approach to life’s challenges.
02 Focus on the Present
As Seneca reminds us, “True happiness is to enjoy the present, without anxious dependence upon the future”.
This is not just poetic advice; it’s a practical strategy to mitigate worrying, which often stems from anxieties about what has happened or fears of what might occur.
During the tumultuous times at my startup, it was easy to get caught up in “what ifs” and “if onlys”.
What if our next product launch fails? If only we had entered the market earlier.
Such thoughts were not just unproductive; they were paralyzing. Learning to anchor myself in the present allowed me to act decisively and adaptively, focusing on the tasks at hand rather than getting lost in scenarios that might never materialize.
Here are some ways you can cultivate this Stoic practice:
- Mindfulness exercises: Start or end your day with a few minutes of mindfulness meditation. Focus solely on your breathing or the sensations in your body. This helps train your mind to stay present.
- Single-tasking: Whenever possible, focus on one task at a time. This keeps your mind from wandering into the future or past and improves the quality of your work.
- Reflective pauses: Throughout the day, take short breaks to reflect on your current activity and your state of mind. This can help realign your focus to the present.
Engaging fully with the present not only reduces unnecessary worry but also enhances your capacity to respond to life’s challenges with clarity and effectiveness.
03 Visualize the Worst That can Happen (Premeditatio Malorum)
A somewhat counterintuitive yet profoundly effective Stoic practice is ‘premeditatio malorum’, or the premeditation of potential misfortunes.
This involves thinking ahead about what could go wrong and preparing mentally for these possibilities. Seneca encapsulated this when he wrote, “He robs present ills of their power who has perceived their coming beforehand.”
When I was managing my startup, anticipating potential challenges and setbacks was crucial. Instead of simply hoping for the best, I routinely mapped out worst-case scenarios and strategized responses.
This practice not only reduced anxiety by removing the element of surprise but also equipped me to handle difficulties more competently when they arose.
Here’s how you can integrate this approach into your life:
- Visualize potential obstacles: Regularly take time to consider what could go wrong in important upcoming events or projects. Imagine how these situations could unfold and affect you.
- Plan responses: For each potential problem, think through practical steps you could take to mitigate the impact. This might include developing contingency plans or gathering resources that could help in those scenarios.
- Emotional preparedness: Allow yourself to feel the emotions that might arise in these worst-case scenarios. This emotional rehearsal can diminish the shock or panic that often accompanies unexpected troubles.
This Stoic technique is not about pessimism; rather, it’s a tool for building resilience and ensuring that you are as prepared as possible for the vicissitudes of life.
Final thoughts
I hope you found this post valuable and that the Stoic principles discussed here offer you some practical strategies to reduce worrying.
By understanding what is within our control, focusing on the present moment, and preparing for the worst, we can cultivate a more resilient and peaceful mindset.
If you’re interested in diving deeper into Stoicism and discovering more ways it can enhance your life, I encourage you to sign up for our Stoic email newsletter.
Each edition is filled with insights, tips, and updates designed to support your journey toward living a more thoughtful and less anxious life.
Until next time, stay Stoic.
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.
