Generally speaking, we all live in a reality where everything moves very quickly. Technology keeps us constantly connected, responsibilities pull us in many directions, and the demands of daily life rarely pause. This fast pace can leave us feeling overwhelmed, struggling to find a moment of calm. In times like these, many of us are searching for a way to nurture resilience and peace within ourselves, despite the world’s demands.
One of the oldest philosophies, Stoicism, has been a guide for countless people through their most challenging moments. Its purpose is to teach us to cultivate peace through wisdom, self-control, and acceptance. Founded by Greek thinkers like Epictetus, Seneca, and Marcus Aurelius, it focuses on aligning with virtues, making conscious choices, and understanding what’s within our control. Stoicism doesn’t ask us to suppress our emotions but rather encourages us to observe, understand, and guide them in ways that serve our highest good.
Here at the Twin Tree Project, we do not view Stoicism as a mere philosophy; we view it as a toolkit for healing. From our perspective, Stoicism was built for moments of hardship. Its practices are designed to calm the mind and ease the spirit. Here’s how it can support healing in some of our most common struggles:
Anxiety and Worry
One of the core teachings of Stoicism is to focus on what’s within our control. This simple yet powerful practice offers a way to release much of the stress and anxiety we hold onto. Anxiety often arises when we feel overwhelmed by uncertainties—by outcomes we can’t predict, circumstances we can’t control, or actions of others that may affect us. When we habitually worry about these unknowns, we inadvertently create a constant state of tension and unease. Stoicism teaches that it’s not the events themselves that cause us suffering, but rather our interpretations and reactions to them. As Epictetus reminds us, “We suffer not from the events in our lives, but from our judgment about them.”
By practicing this distinction—focusing only on what we can influence and releasing the rest—we open a path toward inner peace. This doesn’t mean we ignore difficulties or avoid taking action where we can. Rather, it’s about accepting that many aspects of life are beyond our control. When we recognize this, we can shift our energy away from fruitless worry and direct it toward constructive responses. We can focus on our reactions, our values, and the meaning we assign to experiences.
Letting go of the need to control everything is liberating; it’s a way of giving ourselves permission to rest. Instead of expending mental energy trying to reshape situations or predict every outcome, we find calm by anchoring ourselves in the present. With this shift in perspective, we create space for peace—an acceptance that allows us to engage with life’s ups and downs with greater resilience and a quieter mind.
Negative Thoughts and Depression
In modern-day practices, we often hear about the importance of positive affirmations, manifesting, and “happy thoughts.” While well-intentioned, this relentless focus on positivity can actually feel unrealistic and even harmful. Often referred to as “toxic positivity,” this mindset suggests that we must always think positively, even if it means ignoring or denying difficult emotions. In reality, constantly forcing positivity can prevent us from processing genuine feelings and may deepen a sense of isolation, as it implies that negative emotions aren’t valid or acceptable. Over time, this can lead to a kind of subconscious mental struggle that drains us rather than nourishing our well-being.
Stoicism, on the other hand, offers a more balanced and grounded approach. Instead of insisting on positivity, Stoicism encourages us to face and even embrace the full range of possible outcomes through a practice called premeditatio malorum—or “visualizing the worst.” This exercise isn’t about expecting negative outcomes but about acknowledging and preparing for them. By visualizing potential challenges or setbacks, we normalize the presence of struggle and cultivate resilience rather than denial. This approach allows us to feel grounded in reality, knowing that while difficult moments may come, we have the inner strength to face them. This acceptance can be deeply healing, as it makes space for all emotions and helps us release the pressure to always be “positive.”
Overwhelming Emotions
Stoicism teaches us to cultivate “philosophical distance,” a gentle practice of observing situations from a more detached and measured perspective. This isn’t about suppressing or denying our emotions but rather about watching them with compassionate awareness, much like observing waves rising and falling on the shore. By practicing this kind of detachment, we can allow emotions to exist without letting them overpower us. Instead of reacting impulsively or letting strong emotions dictate our responses, we learn to approach them with calm curiosity.
Through “philosophical distance,” we create a buffer between ourselves and our immediate emotional responses. This buffer doesn’t make us indifferent; rather, it helps us avoid becoming entangled in intense emotions. For instance, when we feel anger or sadness, it’s easy to get swept up in those feelings, letting them consume our thoughts and actions. Stoicism encourages us to step back and view these emotions as passing states rather than permanent truths. By observing our emotions from this distance, we can better understand their origins and respond thoughtfully rather than reflexively.
This gentle detachment also fosters a deep sense of inner peace. When we realize that we are not our emotions, that they are experiences we move through rather than identities we take on, we become more resilient. In the space created by “philosophical distance,” calm and clarity have room to flourish. We can acknowledge our feelings fully, honoring their presence without being controlled by them. This perspective helps us to make choices that align with our values and intentions, allowing us to respond to life’s challenges with greater wisdom and composure.
In cultivating this practice, we train ourselves to embrace our humanity—our full range of emotions—while also nurturing the strength to navigate them with grace. By practicing “philosophical distance,” we become grounded observers of our inner world, allowing ourselves to live more mindfully and peacefully.
Stoic Practices for Mental Healing
Stoicism offers tools that invite us to slow down, reflect, and release. Here are a few practices that foster mental healing:
The Dichotomy of Control
This foundational Stoic practice invites us to separate life into things we can control and things we cannot. While we may not control external events, we can choose our responses. This simple awareness can transform our experience, helping us let go of stress over things that are simply beyond our reach.
Daily Reflection and Journaling
Marcus Aurelius kept a journal of his reflections, which became the renowned Meditations. This daily habit of reflecting on our actions and thoughts is a way to connect with ourselves, see where we can grow, and reframe challenges as opportunities. Through gentle self-examination, we nurture an inner resilience.
Practicing Gratitude
In Stoic thought, gratitude is a powerful way to shift our focus. Rather than fixating on what we lack, Stoicism encourages us to honor what we have. By practicing gratitude, we ground ourselves in a place of abundance, reminding our hearts of the beauty and blessings present in each moment.
Real-World Benefits of Stoicism on Mental Health
In recent years, studies have begun to explore how practices akin to Stoicism support mental well-being. Research shows that mindfulness, acceptance, and gratitude—the core tenets of Stoicism—are linked to reduced stress and increased emotional resilience. People in high-stress fields, from athletes to military personnel, often draw on Stoic practices to stay centered. For anyone dealing with anxiety, depression, or overwhelming emotions, Stoicism’s simple practices offer gentle support and empowerment.
Three Practical Stoic Exercises to Start Healing:
1. The Control Exercise: Write down your worries, then place each one in a column: “Things I Can Control” or “Things I Cannot Control.” Allow yourself to let go of the items in the second column, knowing that you can only focus on your responses and choices.
2. Daily Gratitude Reflection: At the end of each day, reflect on three things you are grateful for. By regularly practicing gratitude, we reinforce a positive, peaceful mindset.
3. Self-Reflection Journal: Take a few moments each evening to write about your day. Reflect on any moments of frustration, joy, or insight, and consider how you responded. This practice helps build awareness and guides us gently toward growth.
Stoicism is a philosophy of peace, offering so many tools to ease the mind and ground us in the present. Its practices, while ancient, resonate deeply with our modern day challenges. We hope this post helps anyone who is seeking peace in the chaos to settle into the same sturdiness and inner stability that it helped us to find, and achieve. By focusing on what we can control, embracing gratitude, and reflecting with compassion, we move toward healing and inner strength.
If you’re interested in using Stoic philosophy to your daily advantage, we encourage you to begin by incorporating one stoic practice into your day, and let this ancient wisdom guide you toward a more resilient and calm heart. As Seneca so beautifully put it, “Sometimes even to live is an act of courage.”
In practicing Stoicism, we choose to live with courage, peace, and hope.
The Twin Tree Project 