It’s easy to feel worried sometimes. Maybe you have a big test coming up. Or an important meeting at work. Or even just a long to-do list at home. That feeling in your stomach, that racing mind—that’s anxiety. It’s a very human experience.
Even Marcus Aurelius, a powerful Roman Emperor, knew all about feeling anxious. He wasn’t superhuman. He had huge responsibilities. Wars to fight, a vast empire to manage, plagues to deal with. He faced more stress in a day than most of us do in a year. Yet, he found ways to stay calm. He wrote down his thoughts in a book called Meditations. And in those pages, he left us some simple, powerful ideas to help with our own worries.
Let’s look at some of his wisdom. We can learn a lot from him about handling that anxious feeling.
This is a big Stoic secret. Marcus Aurelius understood it deeply. He knew you can’t stop bad things from happening. You can’t control other people’s actions. You can’t even control the weather. But you can control how you react.
Think about it this way:
The Weather Outside
Imagine it rains on your picnic day. You planned it for weeks. You feel disappointed. You might get a little angry. But can you stop the rain? No. Can you change the fact that it rained? Also no.
What can you change? Your attitude. You could move the picnic inside. You could play board games instead. Or just enjoy the coziness of staying home.
Marcus Aurelius would say the rain is outside your control. Your reaction to it is inside your control.
People’s Behavior
Sometimes, someone says something mean to you. Or a friend cancels plans last minute. You might feel hurt or annoyed. You can’t make them un-say it. You can’t force them to keep the plans.
But you can choose not to let it ruin your whole day. You can choose to understand they might be having a bad day. Or you can decide it’s not worth your energy to be upset.
This idea is the bedrock of Stoicism. Focus your energy where it makes a difference. Don’t waste it on things you can’t change. This reduces a lot of unnecessary anxiety.
In exploring the teachings of Marcus Aurelius on anxiety, it’s insightful to consider how Stoic philosophy can also guide us in handling disrespect from others. A related article that delves into this topic is “The Stoic Rule for Staying Calm When People Disrespect You,” which offers practical strategies rooted in Stoic principles to maintain composure in challenging social situations. You can read more about it by following this link: The Stoic Rule for Staying Calm When People Disrespect You.
Problems Are Part of Life
This might not sound comforting at first. But hear Marcus Aurelius out. He wasn’t saying life is just misery. He was saying that difficulties are guaranteed. They are not exceptions. They are just how things work.
Think of it like this:
Obstacles Are Opportunities
Imagine you’re learning to ride a bike. You fall down. That’s a problem. But each fall teaches you something. How to balance better. How to put your foot down quicker. The fall isn’t just a fall. It’s a lesson.
Marcus Aurelius would see problems like these. Each difficulty is a chance to practice being patient. Or brave. Or calm. It’s not just a hurdle. It’s a training ground for your character.
Expecting Difficulties Reduces Surprise
If you expect things to go perfectly all the time, you’ll be disappointed often. This leads to more anxiety. But if you know that challenges will pop up, you’re less surprised when they do.
It’s like knowing winter always brings cold weather. You don’t get shocked when it snows. You prepare for it. You wear a warm coat. You heat your home.
When you expect life to present problems, you can prepare yourself mentally. You can think, “Okay, this is tough. What’s the next right step?” Instead of, “Oh no, why is this happening to me?”
This mindset shift makes a huge difference. It helps you face anxious moments with steadiness, not panic.
Live in the Present Moment
Marcus Aurelius often reminded himself to focus on what’s happening right now. Not yesterday. Not tomorrow. Just this very moment. This is a very powerful tool against anxiety.
Most of our worries are about the future. What if this happens? What if that goes wrong? Or maybe we dwell on past mistakes. If only I had said this. If only I had done that. Both pull us away from now.
Your To-Do List
Imagine a very long to-do list. Looking at the whole thing can feel overwhelming. It can make you anxious.
What does Marcus Aurelius suggest? Pick one thing. Focus on that one task. Do it well. Then pick the next.
Don’t think about the ten things you have to do later. Just think about the one thing you are doing right now. This makes it much more manageable. It stops your mind from racing ahead.
Eating a Meal
When you eat, are you really eating? Or are you scrolling on your phone? Thinking about work?
Marcus Aurelius would tell you to be fully present. Taste your food. Notice the smells. Feel the textures. When you do this, you bring your mind back to the present. You quiet the future worries.
Being present is a practice. It takes effort. But it gets easier with time. It pulls you out of hypothetical worries and into concrete reality. This is a profound way to lessen anxiety.
Everything Changes
Another core Stoic idea is that nothing lasts forever. Everything is in flux. People change. Places change. Situations change. Your current worries will also change. They will pass.
This isn’t meant to be depressing. It’s meant to be freeing.
Bad Times Don’t Last
When you’re going through a tough time, it feels eternal. Like a dark cloud that will never leave. But think back to other hard times in your life. Did they last forever? No. They eventually passed.
Marcus Aurelius would remind himself of this. The problem you face today? It will be gone tomorrow. Or next week. Or next month. The very nature of existence is change.
Knowing this can give you perspective. It can help you endure difficult moments. You know they are temporary. This knowledge can be a calm anchor in a sea of worry.
Good Times Don’t Last Either
This also means enjoying the good moments. Don’t take them for granted. Savor them. Be present for them. Because they too will change.
This isn’t about being sad that good things end. It’s about being grateful that they are happening now. And appreciate them fully.
Understanding change helps us detach from worries. It makes us realize that even the most intense anxiety is just a fleeting state. It will pass.
In exploring the teachings of Marcus Aurelius on anxiety, one can find valuable insights in the broader context of Stoicism. For those interested in a comprehensive introduction to modern Stoic principles, the article available at this link offers a beginner’s guide that delves into how ancient wisdom can be applied to contemporary challenges, including managing anxiety. By understanding these principles, readers can cultivate a more resilient mindset, much like that of Aurelius himself.
Do Your Best, Then Let Go
| Lesson | Explanation |
|---|---|
| Acceptance | Marcus Aurelius teaches us to accept the things we cannot change and focus on what we can control. |
| Living in the present | He emphasizes the importance of living in the present moment and not worrying about the future or dwelling on the past. |
| Self-reflection | He encourages self-reflection and introspection to understand the root causes of anxiety and how to address them. |
| Stoic philosophy | His teachings are rooted in Stoic philosophy, which promotes resilience, self-discipline, and emotional control. |
| Focus on virtue | He advocates for focusing on virtuous actions and living a life of moral integrity, which can help alleviate anxiety. |
Marcus Aurelius was a man of action. He believed in doing his duty. He worked hard. But he also understood that after you’ve done your best, there’s nothing more you can do. At that point, you have to let go of the outcome.
This is a powerful anti-anxiety strategy. Instead of endlessly replaying scenarios or worrying about things you can’t control, just do what you can.
The Exam
You study hard for an exam. You review your notes. You get a good night’s sleep. You do everything in your power to prepare. Then you take the test.
After you hand in the paper, what’s left to do? Nothing. You can’t change your answers. You can’t go back in time.
Marcus Aurelius says, at this point, let go of the worry. You did your best. The outcome is now beyond your control. Fretting about it won’t change your grade. It will only make you miserable.
A Difficult Talk
Maybe you need to have a difficult conversation with someone. You think about what you want to say. You choose your words carefully. You speak with kindness and honesty.
Once the conversation is over, you may wish you had said something differently. Or worry about how the other person will react.
But you did your part. You spoke your truth. The other person’s reaction is up to them. It’s outside of your control. You’ve done your best. Now, release the worry.
This doesn’t mean becoming careless. It means becoming effective. Focus on the process where you have control. Then accept the outcome calmly.
Practice Being Indifferent to Things Not Essential
This isn’t about not caring. It’s about not being disturbed by things that don’t truly matter. Marcus Aurelius called these “indifferents.” Things like wealth, fame, health, or even having a comfortable life.
These things are nice to have. They’re preferable. But Stoics believe they aren’t necessary for a good life or for being a good person. And they are largely outside of our full control.
Traffic Jams
Sitting in a traffic jam can be incredibly annoying. It makes us late. It wastes time. It can raise our blood pressure. We feel anxious.
But is the traffic jam an essential part of your well-being? Does it change your character? Does it stop you from being a good person? No.
Marcus Aurelius would see it as a “preferred indifferent.” It’s better not to have a traffic jam. But if one happens, don’t let it ruin your inner peace. It’s not worth your anxiety. You can use the time to listen to a podcast, or just notice the world around you.
Public Opinion
Some people worry a lot about what others think of them. This can be a huge source of anxiety. What if they don’t like my new outfit? What if they think my idea is silly?
Marcus Aurelius would tell you that other people’s opinions are outside your control. And they are not essential to who you are. How you act, what you value, your integrity—those are essential. Other people’s thoughts are not.
When you learn to separate the essential from the non-essential, a lot of daily worries just fade away. You realize you don’t need to chase everything. Or defend everything. You can just be.
Keep a Journal
Marcus Aurelius wrote down his thoughts every day. That’s how we have Meditations. It wasn’t meant for others to read. It was a personal mental workout. A way to practice his Stoic ideas.
A Place for Your Worries
Sometimes, just getting your worries out of your head and onto paper helps. It’s like emptying a backpack that’s too heavy. Once it’s on paper, it feels less overwhelming.
You can write about exactly what’s making you anxious. Try to understand why it’s bothering you. Is it something you can control? Or not?
Practicing Stoic Principles
Your journal can be a place to practice. Remind yourself that traffic is an indifferent. Or that you only control your reaction to that rude email. Or that this difficult time will pass.
Marcus Aurelius used his journal to remind himself of these truths daily. He actively coached himself. You can do the same. This regular practice strengthens your mind against anxiety. It builds your resilience.
A Calm and Thoughtful Conclusion
Marcus Aurelius, the philosopher-emperor, lived in a world full of dangers and uncertainties. Yet, he found a way to maintain an inner calm. He did this not by avoiding problems, but by facing them with a particular mindset.
He reminds us that anxiety often comes from forgetting what’s truly in our control. From fixating on what might happen, instead of what is happening. From treating every setback as a disaster, instead of a natural part of life.
His lessons are simple, but powerful. Control your mind. Expect difficulties. Live in the present. Remember that things change. Do your best and then let go. And don’t let outside things disturb your inner peace.
These aren’t quick fixes. They are practices. Like building a muscle, it takes consistent effort. But with each small step, you build a stronger, calmer inner world. A world less disturbed by the anxieties of life. Just as Marcus Aurelius did.
FAQs
What is anxiety?
Anxiety is a feeling of worry, nervousness, or unease about something with an uncertain outcome. It can manifest as physical symptoms such as increased heart rate, sweating, and trembling.
Who was Marcus Aurelius?
Marcus Aurelius was a Roman emperor who ruled from 161 to 180 AD. He is also known for his philosophical writings, particularly his work “Meditations,” which offers insights into Stoic philosophy.
What did Marcus Aurelius teach about anxiety?
Marcus Aurelius emphasized the importance of accepting the things we cannot control and focusing on our own thoughts and actions. He believed that by practicing self-discipline and rational thinking, one could overcome anxiety and find inner peace.
How can Marcus Aurelius’ teachings help with anxiety?
By following Marcus Aurelius’ teachings, individuals can learn to shift their focus from external events to their own internal responses. This can help in reducing anxiety by promoting a sense of control and resilience in the face of uncertainty.
Are Marcus Aurelius’ teachings about anxiety still relevant today?
Yes, Marcus Aurelius’ teachings about anxiety are still relevant today. Many people find his Stoic philosophy helpful in managing modern-day stress and anxiety, as it offers practical strategies for cultivating mental resilience and emotional well-being.
