Worrying is an almost universal human experience.
Whether it’s concerns about the future, regrets from the past, or anxieties about situations beyond your control, worry can consume your energy and peace of mind.
However, Stoicism, the ancient Greek and Roman philosophy, offers a powerful framework to help you stop worrying and regain control over your thoughts and emotions.
In this article, we’ll explore how to stop worrying using Stoicism, with actionable strategies and insights drawn from the teachings of famous Stoic philosophers like Marcus Aurelius, Epictetus, and Seneca.
By applying these timeless principles, you can cultivate inner calm, focus on what truly matters, and live with greater peace.
Understanding Worry Through the Lens of Stoicism
Stoicism teaches that the root of most human suffering lies not in external events, but in how we perceive and respond to them.
Worry is no different—it arises from our thoughts, expectations, and fears about the future, often about things we cannot control.
Epictetus, one of the key Stoic philosophers, made this clear when he said:
“It’s not what happens to you, but how you react to it that matters.”
The Stoics emphasized the importance of focusing on what is within your control—your thoughts, actions, and reactions—and letting go of what is not, such as external circumstances or other people’s behavior.
This idea forms the foundation of Stoicism’s approach to overcoming worry.
The Dichotomy of Control: Focus on What You Can Control
A central teaching of Stoicism is the Dichotomy of Control, which divides life into two categories: things you can control and things you cannot.
Worry often arises when we focus too much on the latter—things that are outside of our influence.
Things You Can Control:
- Your thoughts and perceptions.
- Your actions and behaviors.
- How you respond to situations.
Things You Can’t Control:
- Other people’s opinions and actions.
- External events like the weather, traffic, or economic changes.
- The outcome of your efforts.
Actionable Step:
Whenever you feel overwhelmed by worry, pause and ask yourself:
“Is this something I can control?”
If the answer is yes, focus on the steps you can take.
If the answer is no, practice letting go and accepting the situation as it is.
For instance, if you’re worrying about a job interview, focus on what you can control (preparing, presenting yourself well) rather than obsessing over the outcome (whether or not you get the job).
Reframe Your Thoughts: Cognitive Reframing
Another practical Stoic exercise is cognitive reframing—changing how you perceive events.
The Stoics believed that external events are neutral, and it’s your mind that assigns meaning to them.
By reframing your thoughts, you can transform worry into a more constructive mindset.
As Marcus Aurelius said in his Meditations:
“Choose not to be harmed—and you won’t feel harmed. Don’t feel harmed—and you haven’t been.”
This teaches that events themselves do not have the power to disturb us; it’s our judgments and interpretations that cause distress.
Actionable Step:
The next time you catch yourself worrying, ask: “What story am I telling myself about this situation?”
Then, reframe the situation in a way that empowers you.
For example, instead of thinking, “I might fail at this project,” reframe it as, “This project is an opportunity to grow and learn, regardless of the outcome.”
This simple shift in perspective can reduce anxiety and help you approach challenges with a calmer mind.
Practice Negative Visualization: Preparing for Life’s Challenges
One of the Stoic exercises that might seem counterintuitive at first is Negative Visualization.
This involves imagining worst-case scenarios to help you prepare for adversity and realize that most things we worry about are not as bad as they seem.
By practicing Negative Visualization, you train yourself to handle challenges with greater equanimity, as you become mentally prepared for setbacks.
You also learn to appreciate the present moment by realizing how much worse things could be.
Seneca, a prominent Stoic philosopher, advised:
“He robs present ills of their power who has perceived their coming beforehand.”
In other words, anticipating difficulties diminishes their power over you.
Actionable Step:
Each morning, take a few minutes to practice Negative Visualization.
Consider a situation that worries you and imagine the worst that could happen.
Visualize yourself responding calmly and effectively to that outcome.
For example, if you’re worried about an upcoming meeting, imagine it going poorly and how you would still move forward, perhaps learning from the experience.
This exercise helps reduce the intensity of worry and reminds you that you can handle life’s challenges.
Living in Accord with Nature: Accepting What Is
A core belief in Stoicism is to live in accordance with nature, which means accepting the natural flow of life, including its inevitable difficulties.
Stoic philosophers taught that the universe operates according to certain laws, and resisting these realities only leads to unnecessary suffering.
Accepting what is—rather than wishing things were different—helps you to stop worrying about circumstances that are beyond your control.
Marcus Aurelius put it succinctly:
“Accept whatever comes to you woven in the pattern of your destiny, for what could more aptly fit your needs?”
This doesn’t mean giving up or being passive.
Instead, it’s about acknowledging that setbacks and challenges are part of life, and they often lead to personal growth.
Actionable Step:
When you feel weighed down by worry, remind yourself of this Stoic principle.
Practice acceptance by repeating a phrase like: “I accept this situation as it is, and I will focus on what I can do next.”
This shift in mindset can help you release unnecessary worry and take action from a place of calm and clarity.
The Stoic View on Time: Focus on the Present Moment
Much of our worry stems from thoughts about the future—whether it’s fear of what might happen or regret about missed opportunities.
The Stoics emphasized the importance of living in the present moment, which is the only time we truly have control over.
Seneca wrote:
“The greatest obstacle to living is expectancy, which hangs upon tomorrow and loses today.”
Stoicism teaches us to focus on what we are doing right now, rather than letting our minds drift to what could happen in the future.
Actionable Step:
Develop the habit of mindfulness by bringing your attention back to the present moment.
When you notice yourself worrying, ground yourself by asking: “What am I doing right now? How can I make the most of this moment?”
This simple practice of staying present can reduce worry and enhance your sense of peace.
Practicing Gratitude: Shift Your Focus
Worry tends to narrow your focus onto what’s wrong or what could go wrong.
To counteract this, the Stoics practiced gratitude as a way to shift their perspective.
By appreciating what you already have, you can balance out anxious thoughts and cultivate a more positive outlook.
Marcus Aurelius advised:
“When you arise in the morning, think of what a privilege it is to be alive, to think, to enjoy, to love.”
Actionable Step:
Start a daily gratitude practice.
Each morning or evening, list three things you’re grateful for.
These can be as simple as having a supportive friend or enjoying a sunny day.
This practice shifts your mindset away from worry and towards appreciation for the present.
Transform Worry into Calm with Stoicism
Worry is a natural human emotion, but with the help of Stoicism, you can transform it into a source of strength rather than stress.
By focusing on what is within your control, reframing your thoughts, practicing negative visualization, and embracing the present moment, you’ll find yourself worrying less and living more.
The Stoic tools we’ve discussed here can be applied in small, daily doses.
Over time, they will help you cultivate a mindset that sees worry not as a burden, but as an opportunity to grow and strengthen your inner resilience.