As a licensed clinical mental health counselor, I’m very much aware of how common it is for people to experience worry, heaviness, and a sense of being overwhelmed. Much of this worry centers on control, wanting certainty in uncertain situations, and reassurance in a world that constantly changes. Clients of mine often feel caught in routines that leave little room for hope or renewal. They commonly worry about things such as money, health, relationships, work performance, and the future. Many clients report replaying past mistakes in their head or imagining worst-case scenarios that haven’t even happened. While some anxiety is natural, too often it pulls attention away from the present moment, draining energy that could be used for growth, connection, and well-being.
I also see a sense of resilience in my clients and their capacity to rediscover meaning, balance, and hope when given the right support and tools. During the therapeutic process, a question that is regularly raised by my clients is, “How do you remain grounded in a world that feels uncertain, overwhelming, and often beyond your control?” For me, the answer is easy… Stoicism.
Stoicism emerged more than two thousand years ago, yet its central question feels extremely timely and contemporary. Stoics philosophers such as Epictetus, Seneca, and Emperor Marcus Aurelius were not seeking to escape or avoid life’s difficulties. They were learning how to embrace and accept them with clarity, resilience, and a calm body and mind. At the core of Stoicism lies a very simple yet insightful philosophy which is some things are within our control, and some things are not. To find inner peace, balance, and overall better well-being, you must let go of those things which are not within your control and focus only on what is.
You cannot control other people’s behavior, sudden loss, or unexpected change. What you can influence is how you respond and how you interpret what happens. This distinction is especially powerful when it comes to mental health and well-being.
Stoicism, however, is often misunderstood as being void of emotions and emotionally distant, but Stoicism does not suppress nor deny feelings. It acknowledges sadness, fear, and grief, and encourages you to observe your emotions without letting them consume you. Stoicism also reminds you that well-being is not built through extremes but rather grows through daily practices.
So, if you’re feeling overwhelmed, burnt out, or disconnected, Stoicism offers a framework for resilience, emotional clarity, and peace of mind, even when life is hard.
Here are a few Stoic practices you can incorporate into your daily routine…
Morning Reflection:
“When you arise in the morning, think of what a precious privilege it is to be alive, to breathe, to think, to enjoy, to love.” —Marcus Aurelius
Begin your day by focusing on what you can control and accepting what you cannot, setting a calm, intentional tone.
Negative Visualization:
“The man who has anticipated the coming of troubles takes away their power when they arrive.” —Seneca
Imagine potential challenges or setbacks to build resilience and gratitude for what’s going well.
Mindful Breathing or Meditation:
“You have power over your mind, not outside events. Realize this, and you will find strength.” —Marcus Aurelius
Pause throughout the day to center yourself, regulating stress and increasing clarity.
Journaling:
“Look well into thyself; there is a source of strength which will always spring up if thou wilt always look.” —Marcus Aurelius
Reflect on your thoughts, emotions, and actions in the evening to improve self-awareness and emotional balance.
Gratitude Practice:
“He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.” —Epictetus
Acknowledge small daily blessings to cultivate contentment and reduce anxiety.
Voluntary Discomfort:
“We should voluntarily set aside a few days to subsist with little food, coarse clothing & no material comforts. We should prepare for adversity, amidst the favors of fortune. Such practices of endurance will help us realize we can make do with very little. Vagaries of fortune won’t affect us.” —Seneca
Small challenges like cold showers, fasting, or physical exertion strengthen discipline and mental toughness.
Pause Before Reacting:
“The greatest remedy for anger is delay.” —Seneca
When faced with irritation or conflict, take a moment to respond thoughtfully rather than impulsively.
The Stoic approach to well-being reminds you that the mind and body are deeply interconnected, shaped not by the absence of difficulty but by how you respond to it. By practicing awareness, self-discipline, and acceptance, you not only calm your nervous system but also your mind. Through small, intentional daily practices, you can strengthen your capacity to respond rather than react, reconnect with your values, and cultivate a sense of balance and well-being.
For more inspiration regarding stoicism, please check out my new book, Stoicism Quotes for Mind & Body.
Kortney Yasenka, LCMHC, is a licensed clinical mental health counselor with over 20 years of experience providing individual, family, and group therapy, along with life coaching services, including specialized support for student athletes. She holds a Master’s degree in Counseling Psychology with a concentration in Health Psychology from Northeastern University and is certified in trauma-focused cognitive behavioral therapy, integrating both traditional and ecotherapy approaches into her work. Throughout her career, Kortney has worked across community mental health settings, school systems, and private practice. She also has experience supporting veterans and active military personnel. In addition to her clinical work, Kortney is a published author whose titles include The Stoicism Book of Quotes The Marcus Aurelius Book of Quotes, Stoicism Quotes for Mind and Body, and Swedish Lagom. She is also a contributing author in The Resilient Warrior.
