Stress and anxiety have become “endemic” in the modern-day workplace due to the fast pace of everything, job insecurity, and the constant need to adapt to the changes in the world, experts say.
Today’s professionals grapple with mounting pressure both personally and professionally. Surprisingly, the teachings of an Ancient Roman Emperor and philosopher from 161-180 AD, Marcus Aurelius, on Stoicism provide practical strategies for handling workplace stress, Dubai-based career coach Noona Nafousi, told Arabian Business.
“Aurelius champions a life led by virtue, logic, and self-discipline, advising us to concentrate on what’s in our control and accept what isn’t,” she said. One of these methods is daily introspection, akin to his own practices as outlined in his journal Meditations which takes the form of a personal diary and is regarded as one of the most important works of Stoic philosophy to date.
In his writing, he outlined his philosophical views on separating the controllable from uncontrollable factors in our lives and to instead shift focus inward on cultivating virtue and living in accordance with reason.
“This philosophical approach can lead to profound changes in how you handle your professional and personal life, ultimately leading to deeper fulfilment and a greater sense of purpose,” said Nafousi.
In the workplace specifically, it can involve cultivating self-awareness, recognising emotional triggers and recognising what is and is not in our control. These practices can help professionals approach situations with a more composed mindset by not necessarily ignoring feelings or silently enduring difficulties, but to navigate through life’s challenges with more grace.
“It fosters resilience and encourages living in accordance with your values. By understanding your triggers, you can apply Stoic practices more effectively, preventing knee-jerk reactions and instead responding with thoughtful actions,” she added.
According to Kurt Mertel, Associate Professor of Philosophy at the American University of Sharjah, stress has become endemic in the modern workforce. “While it is possible to identify multiple causes, the most important in my view are the increasing precariousness of work and the loss of control that comes with it,” he said.
A lack of job stability, the consistent burden placed on professionals to adapt to a rapidly changing job market, and the absence of mechanisms that allow workers to participate in decision-making processes have left many feeling disempowered.
In his view, true Stoicism examines core beliefs fuelling emotions rather than solely suppressing feelings. It empowers changing perspectives to feel at peace though difficulty remains, preventing inner turmoil from external triggers.
“The Stoic account of the emotions is a lot more complex and nuanced than it is given credit for,” he said. “The aim of Stoic practices is to prevent negative or destructive emotions from arising in the first place by disciplining the mind.”
Aurelius believed that people should focus their efforts on improving themselves through developing character strengths like courage, justice, and temperance, and emphasised practicing self-awareness and reflection through daily examination of thoughts and actions. Through monitoring judgments and impulses, people can catch themselves when becoming distressed or angered by external situations and redirect their mindset.
But the recent resurgence in interest in Stoicism as a form of self-help, as seen on social media, tends to provide a “caricatured version usually driven by a political agenda that seeks to maintain the status quo through the promotion of self-discipline,” he said.
According to these popularised versions of Stoicism, the workplace and economy are not the problem because they are beyond human control. But rather, the problem lies in how individuals cope with them because our beliefs and emotions lie within our control. This means that external factors like our social status, wealth, honour, and recognition are beyond our control.
“Marcus Aurelius, in particular, thought that individuals can cultivate virtue only through philosophy. Needless to say, if we take this claim seriously, it would require a radical rethinking of education today. A virtuous life does not just refer to the relationship we have to ourselves, but rather embraces our relations to others and the environment,” he added.
“The virtuous life cannot be a life of self-absorption.” For busy professionals, that may mean occasionally prioritising supporting others while stressed to gain perspective.
In Meditations, Aurelius wrote: “Do not act as if you will live 10,000 years. Death hangs over you. While you live, while it is in your power, be good.” Perhaps one of his most profound insights, he highlighted the transient and finite nature of life. He maintains that by embracing our own mortality and the impermanent nature of all experience, we realise that external issues that once troubled us are no longer important in the grand scheme of things.
“It helps to live our lives with a greater sense of urgency and purpose, taking nothing for granted,” said Mertel.
“[Stoicism] empowers individuals to examine the underlying beliefs behind our emotional responses. By changing our beliefs, we can change the way we feel about certain situations and, therefore, not be a victim of them. Hence, we should ask two basic questions: is my belief about the situation true [or] false, and is the situation causing the emotion worth it?” said Mertel.
How to apply Stoicism to daily work life
To apply Stoic practices to everyday life, “we must properly understand our place in the world,” he explained. This is often done through the study of Physics (the laws of the universe), Logic (the discernment of truth and falsity), and Ethics (the practical application of knowledge to everyday life).
“This requires that people have time for serious, deep introspection, which is becoming a luxury for most people in the modern workplace,” said Mertel.
According to Nafousi, these insights from Ancient Roman philosophy offer practical strategies to manage workplace stress. By focusing on what we can control, like our reactions and thoughts, and letting go of what we can’t, such as the actions of others and overall workplace dynamics.
She believes that some tangible takeaways to Aurelius’ teachings are: relinquishing control of external factors, practising self-reflection, shifting your perspective to see challenges as opportunities to learn and grow rather than setbacks, choosing to adopt a reasoned response to stressful events rather than act on impulse, practising small acts of virtue every day like patience and kindness when stressed, and preparing for the day by anticipating challenges that might come up and remind yourself of your ability to handle them.
Since stress and anxiety can manifest differently among individuals, Stoicism offers an opportunity to enhance self-awareness, mindfulness, gratitude, and an overall positive work environment.
“A normally loud person may become quiet, while someone typically calm might start to be noticeably louder. An organised person might begin acting erratically. The important thing is to recognise that an internal change is taking place, reflected in these altered behaviours,” said Nafousi.
For Aurelius, the practice of daily introspection and journaling thoughts was an important Stoic exercise to develop self-discipline and clarity of thought.
Nafousi believes that daily journaling can help professionals start incorporating these practices.
“Question the truth behind your self-talk and reflect on how you react to stressful events – ask yourself if a reaction is necessary in every instance involving others.”
“Let go of what you cannot change. Clients who have adopted Stoicism often report experiencing less stress, making better decisions, and feeling more content. They learn to respond when necessary, understanding that sometimes their emotional response is based on an internal narrative that isn’t helpful,” she added.
However, Mertel emphasised that Stoicism cannot be reduced to stress-management techniques. Social media is now awash with over-simplified commentaries from individuals who do not necessarily have the expertise to educate people on the topic. Mertel warned that these over-simplified versions of Stoicism are of limited use if individuals do not have a proper grasp of the general principles that inform them.
“I would recommend that people read Aurelius’ Meditations for themselves, rather than relying on the popularised versions they get on YouTube.”
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