5 Proven Stoic Habits to Reduce Stress & Calm Your Mind

As we all know, modern society is marked by anxiety disorders, addictions, depression and other mental health problems. Even though we have every information and convenience at the tip of our finger, the fundamental aspect of a healthy life is becoming increasingly rare- peace of mind.


In fact, a 2021 study by the World Health Organisation had pointed out that 359 million people in the world experienced an anxiety disorder. This disturbing data makes stress and anxiety among the most common mental health concerns. The truth is almost all of us are constantly seeking practical ways to manage the ever-increasing stress of today’s fast-paced environment.
However, worry not dear friend, enduring practical habits to manage anxieties have already been gifted to us by a few of the ancient philosophers of Stoicism. Five daily stoic habits recommended and practiced by the Roman trio, Marcus Aurelius, Epictetus and Lucius Seneca, have the power to change your life and reduce anxiety significantly. Indeed Cognitive Behavioural Therapy (CBT), which is the most effective psychotherapeutic treatment for managing anxiety disorders, has its roots in Stoic philosophy.



Lets dig deep into 5 of the proven habits practiced by the Stoics to reduce stress and find inner peace.

The concept of the dichotomy of control forms the foundation of Stoicism. According to Epictetus, some things are up to us and some things are not up to us. Therefore, the misery of humanity arose from the fact that we tend to focus on things which are not in our total control.

How our boss behaves, death of a loved one, earthquake or even someone reciprocating our love; these are things that lie beyond our total control. Instead of wasting time and energy on these externals, what an independent person should do is focus on those elements which he can control. Thus, Marcus Aurelius writes:



“If you are distressed by any external thing, it is not this thing which disturbs you, but your judgement about it. And it is in your power to wipe out that judgement now.”

For example, if you lose your dream job at a reputed company due to economic recession, you can either interpret it as a misfortune that stifled your growth or as a blessing in disguise that diverted you into your authentic path of self-fulfilment.

It all comes down to how we perceive things. Being the hero of our own life, it is our responsibility to see whatever that happens in a positive light. This habit of reframing our perspective in itself can significantly reduce the stress that we experience daily.





Memento mori or remembering death is another key stoic habit that has been used by intelligent people throughout generations to reduce stress. We humans are mortals; our life can end any instant. Taking a few moments during our busy day to remember this fundamental truth of human existence will burn all our unnecessary doubts and fears.

Epictetus suggested that while spending time with your loved ones, constantly contemplate the fact that it will come to an end. If nothing else will, your own death will end it. This realisation will create deep gratitude for those precious occasions.

Indeed, if death is coming anyway, and for all of us, why should we be afraid, doubt or shy away from following our passion or proposing to the one we love? Stress becomes meaningless in front of the universal law of impermanence. As Steve Jobs said:

“Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life.”

The Stoics believe that human beings form a part of the cosmos that is working in perfect harmony. Trees performing photosynthesis, nightingale singing harmoniously, ants carrying food and honeybees collecting honey; they are all fulfilling their duty with utmost dedication with no fear in mind.

Marcus Aurelius believed that we create internal disharmony and tension by engaging in irrational thoughts. Fear creeps inside our hearts when we have something to hide. To destroy fear we should never lie. Any person who does what he says and says what he does will respect himself and his decisions. Hence, Marcus wrote:

“The happiness of your life depends upon the quality of your thoughts.”

Openly speaking the truth in every situation is one of the time-tested habits to maintain internal peace and balance.

A central belief that helps the Stoic philosophers tackle stress directly and forthrightly is ‘obstacle is the way’. When confronted with the tragedies of life most people start wallowing in misery and complain that it is their fate. But the Stoic, realising the fact that his perspective orients the direction of his fate, will define the tragedy as an opportunity for growth.

For example, a drunkard father had two sons. He destroyed his life drinking alcohol, fell into deep debt and never cared about his wife and sons. But as years passed, when the sons grew up, one of them became the founder and CEO of a multi-million company while the other a drunkard and a buffoon in the eyes of the locals.
When asked about their childhood, both of them had entirely different perspectives. The drunkard son said that this life of debauchery and anarchy is what he learnt from his father and there is no wonder that “I became like him”. On the other hand, the millionaire son pointed out that seeing his father waste his life and honour “I decided to become the exact opposite of him and worked hard to achieve my dreams.”

This shows the power of perceiving obstacles in life as opportunities for growth. Every hardship, failure and stressful period, brings with it seeds of profound wisdom to the people who have eyes to see it. Thus, Seneca wrote:

“Constant misfortune brings this one blessing: Those whom it always assails, it eventually fortifies.”



All the Stoics maintained the habit of journaling or writing their thoughts down on paper. When our fears are buried within our hearts, they multiply. But if we clearly write them down, we will instantly achieve clarity like the light falling into a dark room.

During a session of Cognitive Behavioural Therapy, a psychologist will sit down with the patient and ask him to speak out all his fears. Just the act of speaking out in itself will reduce his stress and calm his mind. Moreover, the psychologist will logically deconstruct the lies or self-negating beliefs that the patient is holding within him.

Reframing his perspective about those things that create stress in his life, the explanations of the psychologist liberate the patient. The same goal can be achieved by true Stoics through journaling or by talking to their close friends who won’t judge them. As Seneca wrote:

“When the light has been taken away… I examine my entire day, going through what I have done and said. I conceal nothing from myself, I pass nothing by.”

In this world of social media, notifications and instant gratifications, stress and anxiety have become a part of our daily life. But all of us carry within ourselves the solution to many of these problems: the internal fortress that provides freedom.

If we learn to look unflinchingly at our negative thought patterns, change our perspectives, contemplate our own mortality, live in accordance with nature, believe that obstacles are the way towards growth and journal, it is guaranteed that many of the anxieties in our life will be eliminated. Let these pieces of stoic wisdom be our armour in our struggle against the stresses and strains of modern existence.

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Frequently Asked Questions (FAQ)

What is a Stoic mindset?

What are the core values of Stoicism?

How Stoics deal with difficult people?

1. A stoic mindset is developed through constant practice and contemplation. Through journaling and changing our perspectives about the problems that come our way, reminding ourselves about the transient nature of life and by living a virtuous life, we can begin developing a Stoic mindset.
2. Courage, temperance, justice and wisdom are the four core values of Stoicism. The Stoics specify that even though we cannot control many of the external events, we can control how we react to it. By orienting their reactions based on these four foundational values, they make sure that many of the complexities of life are eliminated.
3. The Stoics focus only on those things that they can control. Hence, while dealing with a difficult person, they will accept the fact that controlling or changing his attitude is beyond their control. With this realisation they remain unharmed by toxic people and will move on easily. As Marcus Aurelius wrote: “Choose not to be harmed- and you won’t feel harmed”.