Immediately Improve anxiety, Based on Simple Stoic Teaching

The National Institute of Mental Health has estimated 19% of Americans have experienced an anxiety disorder during the past year. Anxiety is even more prevalent in females. An estimated 31% of Americans will experience an anxiety disorder at some time in their lives.  Based on these numbers, and by judging by my experience working with patients, it is not an overstatement to say anxiety has reached epidemic levels. The proliferation of social media, 24 hours news and our increasingly disconnected social structure have all been major contributors to this growing problem. The Stoic philosophers from 2,000 years ago offer advice, that if practiced effectively, can cure most anxiety.

Epictetus was a Greek philosopher that was born around the year 50 AD. He had a difficult life, originally born as a slave. His master deliberately broke his leg which left him crippled for the rest of his life. He was eventually banished from Rome and lived the rest of his life in Greece as a free man teaching philosophy to others. Freedom remained a consistent theme throughout his philosophical works. The freedom he focused on is the freedom to think clearly and independently. One such famous quote:

“Happiness and Freedom begin with one principle. Somethings are under your control and some things not”

Epictetus

Learning the Way

He advocated to deliberately analyze every problem and situation to mentally separate the components into two categories, what is under your direct control and what is not under your control. After doing this, focus all your energy and attention only on the things that you control. It is important to note that according to the Stoics, the only things that are truly under your control are YOUR thoughts and actions. Working hard to create a great presentation is under your control. The audience’s opinion of your presentation will never be something you can control. By requiring approval of others, you are putting your mental wellbeing into their hands.

Epictetus and the Stoics taught that what other people think and do will always be a source of anxiety and frustration if you allow them to be. They also taught that no one deliberately acts irrationally. If someone does something that seems rude and unproductive, it helps to appreciate that they are likely doing the best they can with the information available to them. Maybe their information is false, maybe they are allowing themselves to be carried away by emotion, maybe they are lacking in social skills. Whatever the reason, in their mind, they are simply responding to the facts and emotions as they perceive them the best way they know how.

Always a Work in Progress

Unfortunately we will always be at the mercy of outside events. As humans we inflict a lot of suffering on ourselves by constantly wishing things were different than they are. The Stoics taught that it is helpful to foresee and prepare for obstacles and challenges that may arrive so that we are not caught off guard. But the catch is to do so without getting carried away by emotions and ruminating about all events, past and present. For instance, I was recently traveling home from a work trip and my initial plane was delayed. By the time my flight finally left, I was not sure if I would be able to make the next my connecting flight to take me home that evening. It was a distressing moment for sure but I could have spent the entire first flight ruminating over all the possible complications I might face. If I was not able to make it work the next morning I would miss several scheduled appointments. This would have led to some major headaches and many people would be angry and disappointed.  I also could have gotten angry with myself for not scheduling a longer layover. In short, I could have replayed all the possible bad scenarios on repeat for the entire 3-hour flight. Instead, I followed the teaching of Epictetus and I set emotion aside and quickly developed a plan. If I missed my flight, I would quickly try to catch another one later that evening. If that was not possible, I would have to get a room at the hotel and then first thing in the morning begin calling patients and rescheduling my day. After a few minutes of analyzing the situation and looking at my options, I felt satisfied there was no more action I could take. It made me feel much better, and I was able to relax for the entire 3-hour flight. Basically by focusing only on the steps you control, it removes a large portion of the negative emotion and allows you to move forward with purpose.    

“Freedom is the only worthy goal in life. It is won by disregarding things that lie beyond our control.”
― Epictetus

Another reason my example is helpful to analyze is because I WAS able to make my connection and everything worked out. In hindsight it is easy for the outside observer to see that I saved myself from unnecessary suffering. Stressing about a situation that didn’t even happen clearly would have provided no benefit. I am sure you can call to mind being stressed and miserable about something that never even happened.  

But to the student of Epictetus and Stoicism, the stress and anguish I could have experienced on that first 3-hour flight is equally unnecessary whether I missed my flight or not. The torment I would have felt would be completely unhelpful as I cruised at 20,000 feet for three hours. Modern life is overly complicated, there are countless moving parts most of which you have no control over. You only have a limited bandwidth to focus your attention. Practice being intentional, and laser focus your efforts only on what is productive and helpful. Do not become overly concerned with the constant noise of random events or difficult people. These will only function as a distraction and an obstacle to you living your best life. This week when you are facing a difficult situation, first ask yourself, what actions can YOU take. Make a plan and then try to disregard being emotional about the rest.  

Putting it into Practice

Epictetus would challenge his students to view things that were outside of their control as neither good or bad, just indifferent. If you can achieve this, your level of anxiety would be exponentially lower. Is it easy? No, it takes practice and is never possible to fully achieve.  But your life would be better if you continue to work developing your internal locus of control. What does it help to worry and stress about things so far out of your control as the weather? Make a plan, bring an umbrella and then move on. If your thoughts bring you back to worrying about the weather, remind yourself you have packed an umbrella or taken whatever steps are possible for your situation. You have empowered yourself to take the steps available to you, and there is no help concerning yourself with infinite what ifs.

There is an ancient Buddhist saying, Pain is necessary, suffering is optional.

The first step to decreasing anxiety it separating out what is helpful to plan for (within your control), and what is simply unnecessary suffering (Outside your control). Then focus your attention accordingly.