Stressful situations, deadlines, and unforeseen problems pop up, like uninvited guests at a party, turning our world upside down. The pressure is real, and it’s relentless. How do we keep our cool amidst all of this?
The answer might be found in an age-old philosophy known as Stoicism.
Stoicism is not just a concept collecting dust in history textbooks. This ancient philosophy offers practical wisdom for the modern chaos we call life.
Here are some Stoic habits that could help you stay composed when life decides to test your patience.
1) Embracing what is in your control
Let’s kick things off with a fundamental Stoic principle – the dichotomy of control. This is all about understanding the difference between things you can control and things you can’t.
Ask yourself, how much of your stress comes from worrying about things beyond your control?
The Stoics believed wasted energy on uncontrollable aspects of life is a prime source of anxiety and frustration.
Instead, they focused on their actions, reactions, and attitudes – the things they could control. This shift in focus not only reduces stress but also empowers you to make meaningful changes in your life.
Next time you feel the pressure mounting, take a step back and ask yourself – is this something I can control? If not, let it go. If yes, decide how you can best respond.
It’s a simple habit that could change your entire perspective on stress and pressure.
2) Negative visualization
Sounds a bit counter-intuitive, doesn’t it? Why would you want to visualize negative outcomes?
Bear with me here. Stoics were onto something with this one.
Negative visualization is about anticipating worst-case scenarios. It’s not about being a pessimist but rather preparing yourself mentally for any outcome. This habit prevents the shock of unfavorable outcomes and helps you appreciate what you have.
Let me give you an example. Imagine you’re about to give a big presentation at work. It’s a high-pressure situation and you’re feeling the heat. Now, instead of just hoping for the best, you also consider the worst.
What if the presentation doesn’t go well? What if you stumble on your words or forget a key point?
Visualizing these scenarios prepares you for them and reduces their potential impact.
On the flip side, this practice also makes you appreciate when things do go well.
3) Acceptance
“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)
So let’s say you’ve just been hit with some unexpected news – you’re being relocated for work, or a project you’ve been working on for months suddenly gets cancelled. It’s not what you wanted, and it’s definitely adding to your stress. How do you respond?
The Stoics would advise acceptance. Rather than resisting the change, they would recommend accepting it and adapting accordingly.
Acceptance doesn’t mean you have to be happy about the situation or that you stop striving for better outcomes. It simply means acknowledging the reality of what is happening right now.
Practicing acceptance reduces stress by preventing us from getting caught up in negative emotions like resentment or bitterness. Instead of wasting energy fighting against the reality of the situation, we can use it to adapt and move forward.
4) Gratitude
In our quest to remain composed under pressure, we often overlook one of the simplest yet most profound habits: gratitude. The Stoics practiced gratitude not just as a fleeting thought but as a fundamental mindset, and there’s a good reason for that.
Gratitude shifts your focus from what you lack to what you have. It’s about appreciating the small, often overlooked aspects of life that bring joy and fulfillment. In the face of stress and adversity, gratitude serves as a powerful counterbalance.
Consider this: How often do you take a moment to appreciate what you have, especially when everything seems to be falling apart?
The Stoics like Epictetus, who famously said, “He is a wise man who does not grieve for the things which he has not but rejoices for those which he has,” understood that gratitude is a form of wisdom.
It’s a way to maintain perspective and emotional balance even in the toughest times.
In my own life, practicing gratitude has been a game-changer. Amidst the chaos of deadlines and unexpected challenges, taking a few moments each day to reflect on what I’m thankful for helps ground me. Whether it’s the support of a loved one, the opportunity to pursue meaningful work, or even the simple pleasure of a quiet morning coffee, these small acknowledgments build resilience.
5) Daily reflection
Let me tell you a little story. A few years back, I found myself in a stressful work situation. Deadlines were piling up, clients were demanding, and I was losing sleep over it.
Then I came across Marcus Aurelius’ ‘Meditations’, a personal diary of the stoic emperor where he practiced daily reflection.
Stoics used this practice as a tool for self-improvement. By understanding their mistakes and successes from each day, they could learn and grow.
Intrigued, I incorporated this practice into my own routine. Every night, I would spend a few minutes reflecting on the day – what went well, what didn’t, how I reacted to certain situations. This habit of daily reflection turned out to be a game-changer for me.
Reflecting on your actions and responses not only helps you understand yourself better but also helps uncover patterns in your stressors. Maybe you’ll find that certain types of tasks always stress you out or that you feel most pressured at specific times of the day.
So, consider setting aside some time each day for reflection. It can be as short as 5 minutes or as long as you need. This small investment could pay big dividends in managing stress and cultivating calmness.
6) Remembering the impermanence of everything
“All things are petty, easily changed, vanishing away.” – Marcus Aurelius (The Meditations of the Emperor Marcus Antoninus, 1944)
A cornerstone of Stoic philosophy is the principle of impermanence. The Stoics believed that everything in life is transient and temporary, which can be a powerful tool to maintain calmness under pressure.
Think about it: how many times have you been overwhelmed by a situation that, in retrospect, was just a passing moment?
For example, imagine you’re facing a tight deadline at work. The pressure is mounting, and the stress feels unbearable. By embracing the Stoic belief in impermanence, you can remind yourself that this stressful period is temporary.
Soon, it will be over, and you’ll move on to other things. This mindset helps reduce anxiety and keeps you grounded.
Next time you find yourself under pressure, take a step back and remind yourself: this too shall pass. By doing so, you’ll find it easier to maintain your composure and navigate through life’s ups and downs with grace.
Staying calm under pressure doesn’t happen overnight.
It’s a skill honed through consistent practice of habits.
By incorporating these Stoic habits into your daily life, you’re not just aiming for transient tranquility but building a strong foundation for lifelong serenity.
We’d love to hear about your journey towards cultivating calmness. Have you tried any of these Stoic habits? How have they worked for you?
Feel free to share your experiences and thoughts in the comments below. After all, we’re all learners in this great school of life.
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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.