How to Think Like a Roman Emperor: The Stoic Philosophy of Marcus Aurelius

by Donald J. Robertson

The steps to follow in worry postponement build upon the general framework that should be familiar to you by now: 1. Self-monitoring: Be constantly on the lookout for early warning signs of worry, such as frowning or fidgeting in certain ways—this awareness alone will often derail the habit of worrying. 2. If you are unable to address your anxiety immediately using Stoic techniques, postpone thinking about it until your feelings have abated naturally, returning to the problem at a specified “worry time” of your choosing. 3. Let go of the thoughts without trying to actively suppress them—instead, just tell yourself you’re setting them aside temporarily to come back to them later at a specified time and place. Cognitive distancing techniques can be helpful in this regard. You can also write down a word or two on a piece of paper to remind yourself of the thing you’re worried about, then fold it up and put it in your pocket to address later. 4. Return your attention to the here and now, expanding your awareness through your body and your surroundings, and try to notice small details you’d overlooked before. Worry goes chasing after future catastrophes and therefore requires inattention to the present moment. Become grounded in the here and now instead: “Lose your mind and come to your senses!” 5. Later, when you return to the worry, if it no longer seems important, you might just leave it alone. Otherwise, visualize the worst-case scenario or feared outcome that’s making you ...