Ever wondered if ancient philosophy could offer modern solutions to anxiety?
I have. And it can.
Studying the Stoic way of life was a turning point for me in so many ways. One of those ways? Dealing with anxiety.
I wouldn’t call them ‘quick fixes’, but these principles have certainly eased my anxious moments.
And they might just do the same for you.
Let’s delve in.
1) Embrace the dichotomy of control
The first practical tip that Stoicism has gifted me is the concept of embracing the dichotomy of control.
One of the core tenets of Stoicism is understanding the separation between what we can control and what we can’t. This simple yet profound truth, when fully absorbed, has a remarkable calming effect on anxiety.
All of the Stoic philosophers asserted that our distress comes not from external events, but from our perception of them which we indeed have control over.
Recognizing this has been a game-changer for me.
When faced with anxiety, I now ask myself: Is this something within my control? If it isn’t, I strive to let go of the worry attached to it. If it is, I focus on how I can positively influence the outcome.
This practice is not about becoming passive or indifferent. It’s about actively identifying where you can make a difference and concentrating your energy there, while accepting the rest as a part of life’s natural course.
Incorporating this Stoic principle into my life has significantly eased my anxiety, creating a sense of peace and resilience that was previously elusive.
It might seem simplistic, but its influence on mental well-being is immense.
2) Practice negative visualization
The second tip that has helped me manage anxiety is practicing negative visualization, a key component of Stoicism.
This concept might sound counterintuitive. After all, aren’t we supposed to focus on the positive? Yes, but there’s a purpose to this Stoic exercise.
Negative visualization doesn’t mean dwelling on the worst-case scenarios. Rather, it’s about occasionally contemplating the potential adversities in life. This practice allows us to appreciate what we have and prepares us for possible setbacks, mitigating the shock if they do occur.
Now, when I find myself anxious about losing something or someone important to me, I take a moment to imagine my life without them.
While it can be emotionally challenging, it helps me appreciate their presence even more and mentally prepares me for any eventuality. This practice has made me more resilient in the face of adversity and less anxious about the future.
It’s not an easy habit to adopt, but its effect on easing anxiety is significant.
3) Incorporate mindfulness into daily life
As noted by modern experts, mindfulness can significantly reduce anxiety symptoms.
But it seems the Stoics knew this way back when. Seneca wrote:
“The true felicity of life is to be free from perturbations, to understand our duties towards God and man: to enjoy the present without any anxious dependence upon the future.”
— Seneca (Seneca’s Morals, 1882)
Rather than fretting about the past or fearing the future, we are encouraged to focus on the here and now.
This idea resonated with me deeply, prompting me to consciously infuse mindfulness into my everyday activities. Whether it’s savoring my morning coffee, taking a mindful walk, or fully immersing myself in a conversation, this practice has made me more appreciative of the present.
By staying grounded in the current moment, I’ve been able to reduce unnecessary worry about what’s next, which has significantly alleviated my anxiety levels.
Mindfulness might seem like a buzzword these days, but its roots in Stoicism and its scientifically proven benefits make it a powerful tool for managing anxiety.
4) Journal as a form of self-therapy
The fourth tip that has been instrumental in managing my anxiety is journaling, a practice that has roots in Stoicism.
Marcus Aurelius, one of the most famous Stoic philosophers, was an avid journaler. His personal writings, now known as “Meditations“, are a testament to the therapeutic power of penning down thoughts.
I initially began journaling as an experiment, but it soon turned into a daily practice that has significantly reduced my anxiety levels.
Each day, I set aside some quiet time to jot down my thoughts and feelings. This exercise isn’t just a recap of the day’s events; it’s an introspective journey into my mind. I write about my worries, joys, challenges, and triumphs.
The act of putting my anxieties onto paper has a cathartic effect. It allows me to externalize my fears and view them from a different perspective, often revealing them to be less daunting than they seemed in my head.
Through consistent journaling, I’ve been able to identify patterns in my anxiety triggers and develop strategies to tackle them.
This personal form of self-therapy has been invaluable in managing anxiety, promoting mental clarity, and fostering inner peace. It’s a quiet refuge where I can confront my worries without judgment.
5) Practice acceptance
Ever found yourself stuck in a cycle of resistance, fighting against circumstances that are beyond your control?
Stoicism teaches us the importance of acceptance. The Stoics believed that some things are simply out of our hands, and learning to accept this can be a powerful antidote to anxiety. Epictetus preached:
“Ask not that events should happen as you will, but let your will be that events should happen as they do, and you shall have peace.”
— Epictetus (The Discourses of Epictetus, 1916)
When I first came across this principle, I was taken aback. How could acceptance be beneficial? Wouldn’t it lead to passivity? But as I started practicing it, I realized its true power.
Acceptance isn’t about giving up or relinquishing control. It’s about acknowledging reality as it is, without adding unnecessary layers of worry or resistance. It’s about differentiating between what we can change and what we must learn to accept.
By practicing acceptance, I’ve been able to reduce the mental tension that comes from trying to control the uncontrollable. This has not only eased my anxiety but also brought a greater sense of peace and clarity.
While it’s easier said than done, learning to accept what we can’t change is a crucial step in managing anxiety.
6) Practice gratitude
This is another practice that is backed up by modern experts but that the Stoics knew so long ago.
The Stoic philosopher Marcus Aurelius wrote:
“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)
This encapsulates the essence of gratitude.
Integrating a daily gratitude practice into my routine has been a game-changer for my anxiety. Each day, I take a moment to reflect on the things I’m grateful for, whether they’re big or small.
This practice helps shift my focus from what’s worrying me to what’s going well in my life. It creates a sense of abundance and positivity that counteracts anxious thoughts.
The beauty of practicing gratitude lies in its simplicity yet profound impact on mental well-being. It’s an uplifting habit that fosters contentment and reduces anxiety.
7) Embrace impermanence
Our final tip stems from a fundamental Stoic principle: the acceptance of life’s impermanence.
The Stoics believed that nothing lasts forever. As put by Marcus Aurelius:
“All things are petty, easily changed, vanishing away.”
— Marcus Aurelius (The Meditations of the Emperor Marcus Antoninus, 1944)
I know it sounds a bit grim, but incorporating this understanding into my life has helped me manage anxiety significantly. When faced with difficult situations, I remind myself that ‘this too shall pass’. Knowing that nothing is permanent, whether it’s good or bad, helps me maintain a balanced perspective.
Embracing impermanence is a powerful practice that teaches us to live fully in the present and reduces anxiety about the future. It’s a reminder to appreciate the here and now, knowing that it’s temporary and precious.
The bottom line
In a nutshell, Stoicism provides practical tools to navigate life’s ups and downs.
By implementing these nine tips, you can harness the power of this ancient philosophy to manage anxiety and cultivate inner peace. It’s all about perspective, acceptance, and focusing on what’s truly within our control.
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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.
