Understanding Anxiety through the Stoic Lens: Tools and Techniques

Anxiety, that often overwhelming feeling of unease and apprehension, is a familiar foe to many. For some, it's a persistent background noise; for others, it manifests in more acute episodes. However, from the perspective of Stoic philosophy, anxiety is not merely a byproduct of external circumstances, but a result of our judgments and the value we assign to things outside of our control.

At the core of Stoicism is the understanding that we do not have control over external events, only our reactions and judgments to them. Marcus Aurelius, a prominent Stoic, famously said, "If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment." Thus, when one feels anxiety, it is crucial to discern between what is and isn't within our power. For instance, we can't control the outcomes of most situations, but we can control our efforts and how we choose to perceive those outcomes.

Anxiety often arises from a fear of the future or regret over the past. But Stoics practice being present and emphasize the impermanent nature of life. Everything is in a state of flux, and even our worries will evolve and change. Epictetus reminds us, "Men are disturbed not by things, but by the view which they take of them." Therefore, by changing our perspectives on our worries, we can reduce, if not eliminate, the anxiety they cause. This isn't to say that one should merely "think positively." Instead, it's about understanding the nature of events, accepting them, and focusing on our agency to respond.

Another valuable Stoic exercise to combat anxiety is the practice of negative visualization. By contemplating the worst-case scenarios or the impermanence of our current situations, we can better appreciate what we have and prepare ourselves mentally for any adverse outcomes. This doesn't mean dwelling on negativity but building resilience by recognizing potential outcomes and understanding that we can endure them.

In embracing Stoicism, we find a clear and grounding path to address anxiety. By discerning what's within our control, altering our judgments, and practicing mental exercises, we can navigate life with equanimity. As Seneca succinctly put it, "We suffer more often in imagination than in reality." By internalizing the Stoic tenets, one can face anxiety not as an overpowering force, but as a challenge to be met with understanding and resilience.