Stoicism in the Modern World: Practical Wisdom from Ancient Philosophy
"It is not what happens to you, but how you react to it that matters."
—Epictetus
Stoicism, a philosophy born in the ancient world, is experiencing a modern-day resurgence. As life becomes less difficult—fewer famines, fewer diseases, and fewer wars—we paradoxically face more anxiety, depression, and mental hardships than ever. This modern predicament drives us to seek tools to navigate these challenges. Stoicism offers a practical approach to life, teaching resilience, self-control, and inner peace. Today, we can apply those same principles to build mental fortitude and find balance amidst the complexities of modern life.
Understanding Stoicism
At its core, Stoicism is a philosophy that teaches the development of self-control and fortitude as a means to overcome destructive emotions. The Stoics believed that external events are beyond our control and that our power lies in how we respond to them. They advocated for living in accordance with nature and reason, emphasizing the importance of virtue as the highest good.
Stoicism is built on four cardinal virtues:
Wisdom: The ability to make sound judgments and decisions based on knowledge and understanding.
Courage: The mental and moral strength to persevere and overcome challenges.
Justice: Fairness, impartiality, and the upholding of what is right.
Temperance: Moderation, self-control, and balance in all things.
These virtues guide individuals in making decisions that align with nature and reason, leading to a life of tranquility and fulfillment. The philosophy encourages the acceptance of what cannot be changed and the focus on what can be controlled—our thoughts, actions, and attitudes.
How Did Stoicism Begin?
Around 304 BC, a merchant named Zeno was shipwrecked on a trading voyage. He lost nearly everything. Making his way to Athens, he was introduced to philosophy by the Cynic philosopher Crates and the Megarian philosopher Stilpo, which changed his life. As Zeno later joked,
“I made a prosperous voyage when I suffered shipwreck.”
He would later move to what became known as the Stoa Poikile, literally meaning “painted porch.” Erected in the 5th century BC—the ruins of it are visible still, some 2,500 years later—the painted porch is where Zeno and his disciples gathered for discussion. While his followers were originally called Zenonians, it is the ultimate credit to Zeno’s humility that the philosophical school he founded, unlike nearly every school and religion before or since, didn’t ultimately carry his name.
The Evolution of Stoicism
Stoicism did not remain static but evolved through the contributions of various philosophers over centuries. After Zeno laid the foundation, Cleanthes and Chrysippus expanded the philosophy, particularly in ethics and logic. Chrysippus is credited with systematizing Stoicism, making it more accessible and structured.
As Stoicism spread from Greece to Rome, it was further developed by philosophers like Seneca, Epictetus, and Marcus Aurelius. Each of these figures brought unique perspectives and practical applications to Stoicism, allowing it to adapt to the cultural and political shifts of their times.
This adaptability is a key reason why Stoicism has endured and remains relevant today.
The Modern Revival of Stoicism
In recent years, Stoicism has experienced a resurgence, particularly in fields such as business, sports, and therapy. This modern revival is driven by the philosophy's emphasis on resilience, self-discipline, and emotional regulation—qualities that are increasingly valued in our fast-paced, uncertain world.
The practices of Stoicism, such as voluntary discomfort (think cold plunges, fasting, and intense workouts), are being embraced as ways to build mental and physical toughness. People are rediscovering Stoic principles as effective tools for managing stress, improving decision-making, and cultivating a sense of inner peace amidst the complexities of modern life. As more individuals seek practical wisdom to navigate their daily challenges, Stoicism continues to offer timeless guidance.
12 Stoicism Philosophies for Everyday Life
Here are 12 practical strategies that we can learn from the Stoics to implement in your everyday life.
1. The Spectrum of Control
Concept: Recognizing the spectrum of what lies within our influence (thoughts, actions) versus what is indifferent (others' opinions, external events).
Modern Application: Managing expectations in work, relationships, and social media interactions by focusing on what you can control, not what you can’t. If this dichotomy is not easy then make a list to help visualize this.
2. Anticipatory Reflection
Concept: Practicing the Stoic technique of premeditatio malorum, or visualizing possible hardships (a.k.a. negative visualizations), to build mental fortitude and reduce anxiety.
Practical Approach: Regularly consider potential setbacks in areas like career, health, or finances to better appreciate and prepare for the present.
3. Embracing Mortality
Concept: Reflecting on the transient nature of life to stay focused on what truly matters. Memento Mori—a Stoic practice meaning "remember you must die"—serves as a powerful reminder that life is fleeting, encouraging us to live with purpose and intention.
Daily Practice: Incorporate reminders of mortality, such as journaling or meditation, to maintain perspective and prioritize meaningful actions. Use Memento Mori as a daily reflection, perhaps through visual cues like artwork, or by starting the day with a brief contemplation on the impermanence of life. I use an app on my phone called Memento Mori (Android only for now) that tells me how many days I have left to live and provides quotes and reminders from the Stoics.
4. The Art of Acceptance
Concept: Embracing every aspect of life, including its challenges and setbacks, as necessary parts of one's journey.
Incorporating in Life: Adopt an attitude of gratitude and acceptance toward all experiences, seeing them as opportunities for growth rather than obstacles.
5. Silent Observation
Concept: Observing thoughts, emotions, and external events without the urge to immediately judge or react, fostering a calm and measured response.
Practice: Begin each day with a period of silent observation, whether through meditation or simply sitting in stillness, to cultivate a more thoughtful and less reactive mindset. It’s so rare that we have these opportunities without a phone in our faces. Learn to sit with your thoughts.
6. The Discipline of Assent
Concept: Learning to pause before reacting to external events or emotions, giving yourself time to respond thoughtfully rather than impulsively.
Practical Exercise: Practice taking a deep breath before responding to unexpected news, criticism, or any emotional trigger, allowing for a more rational and measured reaction.
7. Voluntary Discomfort
Concept: Regularly exposing yourself to discomfort, such as fasting, cold showers, or physical challenges, to strengthen your capacity to endure adversity.
Application: Incorporate small, controlled discomforts into your routine, like walking in the rain or refraining from luxury for a day, to enhance resilience and gratitude. Learn more about this voluntary discomfort and the benefits of hormesis.
8. The Practice of Gratitude
Concept: Consistently reflecting on the positive aspects of your life, even in difficult times, to foster contentment and reduce anxiety.
Daily Routine: Keep a gratitude journal, noting three things each day that you’re thankful for, no matter how small, to shift focus from what’s lacking to what’s present. You can also keep this list on your phone like I started doing when I wrote 100 simple things in life that bring me the most pleasure. Learn more strategies here.
9. Impermanence in Perspective
Concept: Embracing the transient nature of life’s pleasures and pains to maintain equanimity in the face of change.
Mindset Shift: Regularly remind yourself that all things, both good and bad, are temporary.
10. Ethical Self-Examination
Concept: Ending each day by reviewing your actions and decisions, ensuring they align with Stoic virtues and identifying areas for improvement.
Practical Implementation: Before bed, reflect on your day with questions like, "Did I act justly?" or "Did I let emotions override reason?" or “Did I live aligned with my values?” Use this reflection to guide tomorrow's actions.
11. Social Responsibility
Concept: Recognizing your role in the broader community and the interconnectedness of all people, acting in ways that contribute positively to society.
Modern Application: Volunteer, help your neighbors, and make your voice heard in your community.
12. Emotional Regulation
Concept: Managing emotions by recognizing them as natural but ensuring they do not cloud judgment or lead to irrational decisions.
Practical Strategy: Step back and assess the situation through a rational lens. Use techniques like cognitive reframing to align your emotional responses with reason and virtue.
Learn More about the Stoics
I’ve dove into the life of the Stoics and dedicated a page to 7 of my favorites. They will be released throughout the summer starting with the poster boy Marcus Aurelius and ending with my absolute favorite, Epictetus.
