#041 — Conquering anxiety: lessons from the Stoics
Finding peace in the digital age through ancient wisdom.
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The main topic of today’s issue is anxiety. It often feels like an unwelcome companion, robbing us of joy and making us less present in the current moment. So to combat this problem and help you overcome your anxiety, we’re exploring some ways to fight this modern plague, including the timeless wisdom of Stoic philosophy. You might be surprised at how a 2000-year-old philosophy can be the key to thriving in our digital world. Join us, as we uncover practical strategies to reclaim our peace and live more fully and stress-free in the present.
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“Today I escaped anxiety. Or no, I discarded it, because it was within me, in my own perceptions — not outside.”
– Marcus Aurelius
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Escaping anxiety with Stoicism
In a world that never seems to stop demanding our attention, inner peace is becoming a truly precious commodity.
Anxiety is an emotion that many of us are all too familiar with — it often sneaks up on us during the quiet moments, or strikes when we’re in the middle of something important. In our hyper-connected world, where every moment is saturated with information, demands, and distractions, it’s easy to feel overwhelmed. But what if the answer to our modern stressors is in the wisdom of ancient philosophers?
Let’s face it: we live in a reality with constantly diminishing space for a wandering mind. With so much content vying for our attention and providing a constant soundtrack to our always-on lives, opportunities to sit quietly with our thoughts are rare.
So it’s no coincidence that the Stoic philosophy has re-emerged. And it’s a movement that’s rapidly gaining more traction as we collectively seek ways to disconnect from the constant chatter of our both digital and real lives.
Ancient advice for modern times
But what exactly is Stoicism in this modern context? At its core, it’s about creating space for reflection and self-improvement in our daily lives. It’s not just about enduring hardships, but about cultivating a state of inner calm that allows us to more fully experience and engage with the world around us.
Stoicism, a school of Hellenistic philosophy founded in Athens by Zeno of Citium in the early 3rd century BC, has experienced a remarkable resurgence in recent years. This renewed interest is not merely academic; people are turning to Stoic principles as practical tools for navigating the complexities of modern life, including the management of anxiety and stress.
The Stoic philosophers, including Marcus Aurelius, Epictetus, and Seneca, faced the same emotions we struggle with today, and they developed practical approaches to dealing with anxiety and stress. And we’re going to explore how these time-tested philosophies can help us reclaim our peace and live more fully in the present.
“You have power over your mind — not outside events. Realize this, and you will find strength.”
– Marcus Aurelius
Key insights and takeaways from the Stoic philosophy
1. Focus on what you can control:
The Stoics teach us to distinguish between what we can control and what we can’t. Anxiety often arises when we try to control the uncontrollable, such as others’ opinions, the outcome of events, or the state of the world. Instead, focus on your actions, your thoughts, and how you respond to situations. Marcus Aurelius wrote: “The impediment to action advances action. What stands in the way becomes the way.” This teaches us that even obstacles can become opportunities if we focus on our responses, rather than external events.
Action step: Make a list of the things currently causing you anxiety. Divide them into two categories: things you can control and things you cannot. Commit to focusing only on those within your control.
2. Reframe your thoughts:
Epictetus said: “It’s not what happens to you, but how you react to it that matters”. This idea invites us to shift our perspective by seeing challenges as opportunities for growth. When anxiety strikes, ask yourself: “What can I learn from this? How can I use this experience to become stronger or wiser?”.
Practical exercise: Practice cognitive reframing. When a negative thought occurs, write it down and ask yourself how a Stoic philosopher would interpret the same situation. Challenge your automatic reactions and consider alternative, more constructive ways to view the event.
3. Practice negative visualization:
One of the most powerful Stoic exercises is premeditatio malorum, or negative visualization. This involves imagining the worst-case scenarios to reduce fear and anxiety about the unknown. By contemplating potential losses, difficulties, or misfortunes, we mentally prepare ourselves, thereby reducing the impact of actual events when they occur.
How to practice: Set aside 5-10 minutes each morning to visualize potential challenges you might face during the day. Imagine how you would cope if these things happened, and prepare yourself mentally to handle them with calm and resolve.
4. Embrace the present moment:
Seneca reminds us that “He suffers more than necessary, who suffers before it is necessary”. Don’t dwell on the past or worry about the future; focus on the present moment where life truly happens. Anxiety is often a projection of our fears about the future or regrets about the past. Stoicism encourages us to find peace by grounding ourselves in the present.
Mindfulness practice: Start with short daily meditations. Focus on your breath or engage in mindful activities like walking or eating, paying full attention to the present moment. If you need help with starting, try apps like Headspace or Calm.
5. Daily reflections and journaling:
The Stoics, especially Marcus Aurelius, were known for their practice of daily journaling. Journaling helps you connect with your inner thoughts, identify your triggers, and find ways to manage them. It can also serve as a means to reflect on your day, recognize your achievements, and think about areas for growth.
Journaling prompts: “What did I do well today? What could I have done differently? How did I handle my anxieties? What am I grateful for? What can I do better?”.
6. Mindfulness and meditation:
Modern science supports what the Stoics knew all along — mindfulness and meditation can calm your mind. Explore different techniques, such as breathing exercises, body scans, or guided meditations to see what works best for you.
Try this: Explore the “Stoic meditation” technique, where you review your day from a Stoic perspective, assessing where you acted according to Stoic principles and where you fell short. You can connect this with journaling as well.
7. Community and connection:
The Stoics valued friendships and mutual support, recognizing that we are inherently social creatures. Connect with others who understand what you’re going through. Share your journey, seek support, and offer it in return.
Actionable step: Consider joining a local or online group focused on Stoic philosophy or mental wellness. Be part of a community. Engaging with others can provide perspective and remind you that you are not alone in your struggles.
8. Voluntary discomfort:
Engage in voluntary discomfort to build resilience and reduce anxiety. Seneca recommended periodically embracing discomfort (like taking a cold shower or fasting) to toughen your mind against life’s inevitable challenges.
Challenge yourself: Once a week, choose to do something slightly uncomfortable or challenging, such as going without your favorite treat, waking up earlier, or having a difficult conversation. Observe how this affects your tolerance for anxiety and stress over time.
9. Practice gratitude:
The Stoics believed in focusing on what we have, rather than what we lack. Cultivating gratitude can help shift our focus from anxiety-inducing thoughts to appreciation for the present moment.
Daily practice: At the end of each day, take a few minutes to reflect on the things you are grateful for. This could be anything from your health and loved ones to a beautiful sunset or a delicious meal. Express your gratitude to people around you.
10. Seek support when needed:
While Stoicism emphasizes self-reliance, it also recognizes the importance of seeking help when necessary. Remember that reaching out for support is a sign of strength, not weakness.
Action step: If you find yourself struggling with anxiety that feels overwhelming, consider talking to a trusted friend, family member, or mental health professional.
Incorporating these Stoic practices into our daily lives can help us build resilience, find inner peace, and navigate the challenges of our modern world with greater ease.
May your journey be filled with moments of profound insight, joyful self-discovery and no anxiety.
Wishing you wisdom and tranquility!
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