What did the Stoics say about anxiety?

The Stoics viewed anxiety not as an inevitable reaction to external circumstances, but as an internal response generated by our judgements about those circumstances. To them, worry arises when we attach distress to events outside our direct control rather than focusing on our own choices and thoughts. By examining how we interpret the world around us, ancient Stoic thinkers argued that we can loosen the grip of chronic apprehension. Their writings do not offer a medical solution or a quick remedy, but rather a disciplined framework for daily life. They encourage us to look inward at the assumptions driving our unease, distinguishing clearly between the reality of a situation and the story we tell ourselves about it. Through this lens, relief comes from shifting our attention back to what is strictly ours to govern.

Epictetus on Judgement and Disturbance In a perspective built from the writings of Epictetus, anxiety stems not from external occurrences, but from our internal opinions regarding them. In Chapter V of The Enchiridion, translated by Thomas Wentworth Higginson, Epictetus observes that men are disturbed not by the things which happen, but by the opinions about the things. When we find ourselves impeded, disturbed, or grieved, he suggests that we should never blame others, but turn our focus inward toward our own judgements. For Epictetus, an event itself is neutral; it is the secondary layer of interpretation—the narrative that something terrible is unfolding—that generates distress. By recognizing that our opinions are entirely within our own domain, we can begin to examine the thoughts causing us dread. Returning attention to what we directly control allows the mind to settle, separating objective facts from the emotional weight we add to them.

Marcus Aurelius on Present Attention In reflections built from the writings of Marcus Aurelius in his Meditations, anxiety often feeds on anticipatory dread and overextending our thoughts into a future we cannot alter. Marcus Aurelius routinely reminded himself in his personal journals to strip away unnecessary projections and anchor his mind strictly in the present moment. He viewed steady action and attention to immediate duty as the antidote to overwhelming pressure. While life presents chaotic situations and unpredictable social dynamics, he emphasized that an individual retains the capacity to keep their inner character steady and tranquil. Rather than allowing imagination to run wild with worst-case scenarios, his philosophy encourages observing circumstances dispassionately. By maintaining clear awareness of what requires immediate action today and surrendering control over distant outcomes, Marcus Aurelius maintained a quiet, steady resolve even while bearing the immense responsibilities of governing an empire.

Musonius Rufus on Practice and Resilience Drawing on the philosophical themes associated with the Roman Stoic Musonius Rufus, overcoming unease requires consistent daily practice rather than theoretical understanding alone. As a dedicated teacher who emphasized philosophy as an active way of life, Musonius Rufus viewed resilience as a muscle built through self-control, simple living, and moral discipline. Anxiety, in this tradition, frequently stems from soft habits and an overindulgence in comfort, which leaves us vulnerable to unexpected hardship. By deliberately practicing restraint and engaging in simple, daily routines, we train the spirit to remain steadfast regardless of external volatility. Musonius Rufus taught that education in virtue is useless if it does not alter how we live each hour. By focusing on practical endurance, intentional living, and the continuous cultivation of character, we develop an internal stability that naturally insulates us from the fragile fears of uncertain outcomes.

A Stoic Practice for This Week: The Control Audit To bring Stoic principles into your daily routine, try conducting a five-minute control audit whenever you notice unease rising. Take a sheet of paper and draw two columns labeled Outside My Control and Within My Control. In the first column, write down the external factors triggering your concern—such as other people's reactions, upcoming decisions made by others, or past events. In the second column, list the specific actions, attitudes, and choices you can make right now in response. Once written down, consciously release your energy from the first column and commit to taking one small, constructive action listed in the second. This simple exercise, grounded in the ancient Stoic discipline of dividing circumstances, helps ground high-strung thoughts into clear, manageable steps. Repeat this practice whenever your mind feels overwhelmed by uncertainty.