In the face of anxiety, it can feel like we're caught in a storm we can't control.
Stoicism explains the importance of distinguishing between what we can control and what we cannot. The Stoics believed that while we might not have power over external events, we can control our perceptions, judgments, and reactions. This core idea mirrors a foundational concept in CBT psychotherapy: the significance of challenging and changing our thought patterns to affect our emotional and behavioral responses.
Here are some key ideas to help you manage anxiety:
Focus on the Present moment: Marcus Aurelius emphasized living in the present and not allowing worries about the future or regrets about the past to dominate our thoughts. In CBT, mindfulness and grounding techniques encourage a similar focus, helping clients to reduce anxiety by centering their attention on the here and now. Try reading the book "The power of now" by E. Tolle to get you started!
Control What You Can: Epictetus taught that peace comes from focusing on what is within our control. In therapy, we work on recognizing the limits of our control and directing our energy towards our own thoughts and actions rather than external circumstances.
Reframe Your Perspective: Seneca advised that our suffering often arises not from events themselves but from our interpretation of those events. CBT techniques, such as cognitive restructuring, help to identify, challenge, and reframe negative thought patterns, aligning closely with this Stoic practice.
Start by identifying the thoughts contributing to anxiety and examining their accuracy and helpfulness. By learning to challenge these thoughts and replace them with more balanced and present-focused perspectives, you can begin to reduce your anxiety's intensity and frequency.
Practical exercises, such as journaling daily reflections and practicing mindfulness can help you cultivate an attitude of acceptance towards what we cannot change, while empowering us to change what we can—our thoughts and reactions.
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