Dealing with Anxiety
What ancient philosophers had to say—and how their wisdom applies to your life today.
Anxiety isn't a modern invention. Ancient philosophers—from Roman emperors to Indian sages—grappled with racing thoughts, fear of the future, and the weight of uncertainty. Their solutions, refined over millennia, form the foundation of many modern therapeutic approaches.
What's remarkable is how different philosophical traditions arrived at complementary insights. The Stoics taught us to distinguish between what we can control and what we cannot. Buddha showed how our craving and aversion create mental suffering. Together, they offer a complete toolkit for understanding and managing anxiety.
What Each Sage Says
Stoicism
Anxiety often comes from trying to control things outside our power. The Stoic approach is to clearly distinguish what you can influence (your thoughts, actions, responses) from what you cannot (other people, external events, the future). When you stop fighting what you cannot control, anxiety naturally decreases.
"Never let the future disturb you. You will meet it, if you have to, with the same weapons of reason which today arm you against the present."
Practical Advice
- Each morning, mentally rehearse potential challenges and remind yourself: "I control my response, not the outcome"
- When anxious, ask: "Is this within my control?" If no, practice acceptance. If yes, take action.
- Use negative visualization—imagining worst cases—to reduce their emotional power over you
Buddhism
Anxiety arises from craving things to be different than they are, and from our identification with passing thoughts. Through mindfulness, we learn to observe anxious thoughts without becoming them. We see their impermanent nature—they arise, and they pass away.
"Nothing can harm you as much as your own thoughts unguarded."
Practical Advice
- Practice breath awareness: Simply observe your breathing for 5-10 minutes daily to anchor in the present
- When anxious thoughts arise, note them as "thinking" and return to the breath
- Remember: You are not your thoughts. You are the awareness that observes them.
Ancient Greek Philosophy
Much anxiety comes from unexamined assumptions. We worry about things that may never happen, or outcomes that may not be as terrible as we imagine. Questioning these assumptions—really examining what we fear and why—often reveals that our anxieties rest on shaky foundations.
"The unexamined life is not worth living."
Practical Advice
- When anxious, write down your specific worry and ask: "Is this certainly true? What evidence do I have?"
- Question the catastrophic outcome: "If this happened, could I cope? Have I coped with difficulties before?"
- Distinguish between the actual problem and your story about the problem
Hindu Philosophy
Anxiety often stems from over-attachment to specific outcomes. When we act from duty without grasping at results, we find freedom. The Gita teaches equanimity—remaining balanced in success and failure alike. This isn't indifference, but a deeper engagement free from anxiety.
"You have the right to work, but never to the fruit of work. Let not the fruits of action be your motive."
Practical Advice
- Identify what you're attached to achieving—then consciously release your grip on that specific outcome
- Focus fully on the task at hand, not on future results or past mistakes
- Practice seeing anxiety as energy that can be channeled into purposeful action
Sufi Mysticism
Anxiety often comes from the mind trying to control what only the heart can navigate. When we drop from head to heart, we find a different kind of knowing—one that trusts the journey even without seeing the destination. The heart knows that whatever comes is somehow needed for our growth.
"Let yourself be silently drawn by the strange pull of what you really love. It will not lead you astray."
Practical Advice
- When anxious, place your hand on your heart and breathe slowly. The heart has its own wisdom.
- Trust that what you're going through is part of your unfolding—even when it's painful
- Remember: "This too shall pass"—anxiety, like all states, is impermanent
Common Wisdom
Where all traditions agree
Try These Exercises
Practical techniques from each tradition
Morning Preparation (Stoic)
Spend 5 minutes each morning anticipating challenges ahead. For each, remind yourself: "I will respond with wisdom and virtue, regardless of the outcome."
Breath Counting (Buddhist)
Sit quietly and count each exhale from 1 to 10, then start over. When you lose count (you will), simply begin again. Practice for 10 minutes daily.
Anxiety Inquiry (Socratic)
Write down your anxiety, then ask: "Is this true? Am I certain? What would happen if the opposite were true? What would I advise a friend?"
Detached Engagement (Vedic)
Choose one task today. Do it with full attention and skill, but consciously release attachment to how it turns out.
Where to Start
Marcus Aurelius offers the most practical, immediately applicable framework for anxiety. His dichotomy of control gives you a clear tool you can use in any anxious moment.