A Stoic’s Key to Peace of Mind: #Seneca on the Antidote to #Anxiety

BY MARIA POPOVA

There are more things … likely to frighten us than there are to crush us; we suffer more often in imagination than in reality.”

“The truth is, we know so little about life, we don’t really know what the good news is and what the bad news is,”Kurt Vonnegut observed in discussing Hamlet during his influential lecture on the shapes of stories. “The whole process of nature is an integrated process of immense complexity, and it’s really impossible to tell whether anything that happens in it is good or bad,” Alan Watts wrote a generation earlier in his sobering case for learning not to think in terms of gain or loss. And yet most of us spend swaths of our days worrying about the prospect of events we judge to be negative, potential losses driven by what we perceive to be “bad news.” In the 1930s, one pastor itemized anxiety into five categories of worries, four of which imaginary and the fifth, “worries that have a real foundation,” occupying “possibly 8% of the total.”

A twenty-four-hour news cycle that preys on this human propensity has undeniably aggravated the problem and swelled the 8% to appear as 98%, but at the heart of this warping of reality is an ancient tendency of mind so hard-wired into our psyche that it exists independently of external events. The great first-century Roman philosopher Seneca examined it, and its only real antidote, with uncommon insight in his correspondence with his friend Lucilius Junior, later published as Letters from a Stoic(public library) — the timeless trove of wisdom that gave us Seneca on true and false friendship and the mental discipline of overcoming fear.

In his thirteenth letter, titled “On groundless fears,” Seneca writes:

There are more things … likely to frighten us than there are to crush us; we suffer more often in imagination than in reality.

With an eye to the self-defeating and wearying human habit of bracing ourselves for imaginary disaster, Seneca counsels his young friend:

What I advise you to do is, not to be unhappy before the crisis comes; since it may be that the dangers before which you paled as if they were threatening you, will never come upon you; they certainly have not yet come.

Accordingly, some things torment us more than they ought; some torment us before they ought; and some torment us when they ought not to torment us at all. We are in the habit of exaggerating, or imagining, or anticipating, sorrow.

Seneca then offers a critical assessment of reasonable and unreasonable worries, using elegant rhetoric to illuminate the foolishness of squandering our mental and emotional energies on the latter class, which comprises the vast majority of our anxieties:

It is likely that some troubles will befall us; but it is not a present fact. How often has the unexpected happened! How often has the expected never come to pass! And even though it is ordained to be, what does it avail to run out to meet your suffering? You will suffer soon enough, when it arrives; so look forward meanwhile to better things. What shall you gain by doing this? Time. There will be many happenings meanwhile which will serve to postpone, or end, or pass on to another person, the trials which are near or even in your very presence. A fire has opened the way to flight. Men have been let down softly by a catastrophe. Sometimes the sword has been checked even at the victim’s throat. Men have survived their own executioners. Even bad fortune is fickle. Perhaps it will come, perhaps not; in the meantime it is not. So look forward to better things.

Art by Catherine Lepange from Thin Slices of Anxiety: Observations and Advice to Ease a Worried Mind

Sixteen centuries before Descartes examined the vital relationship between fear and hope, Seneca considers its role in mitigating our anxiety:

The mind at times fashions for itself false shapes of evil when there are no signs that point to any evil; it twists into the worst construction some word of doubtful meaning; or it fancies some personal grudge to be more serious than it really is, considering not how angry the enemy is, but to what lengths he may go if he is angry. But life is not worth living, and there is no limit to our sorrows, if we indulge our fears to the greatest possible extent; in this matter, let prudence help you, and contemn with a resolute spirit even when it is in plain sight. If you cannot do this, counter one weakness with another, and temper your fear with hope. There is nothing so certain among these objects of fear that it is not more certain still that things we dread sink into nothing and that things we hope for mock us. Accordingly, weigh carefully your hopes as well as your fears, and whenever all the elements are in doubt, decide in your own favour; believe what you prefer. And if fear wins a majority of the votes, incline in the other direction anyhow, and cease to harass your soul, reflecting continually that most mortals, even when no troubles are actually at hand or are certainly to be expected in the future, become excited and disquieted.

But the greatest peril of misplaced worry, Seneca cautions, is that in keeping us constantly tensed against an imagined catastrophe, it prevents us from fully living. He ends the letter with a quote from Epicurus illustrating this sobering point:

The fool, with all his other faults, has this also, he is always getting ready to live.

Complement this particular portion of Seneca’s wholly indispensable Letters from a Stoic with Alan Watts on the antidote to the age of anxiety, Italo Calvino on how to lower your “worryability,” and Claudia Hammond on what the psychology of suicide prevention teaches us about controlling our everyday worries, then revisit Seneca on making the most of life’s shortness and the key to resilience when loss does strike.

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Three Competencies That Thought #Leaders Demonstrate Exceptionally Well

Thought leadership is often viewed as synonymous with being a speaker or an author. While many speakers and authors are thought leaders, many are not. Thought leadership and professional speaking or writing are not one in the same. Michael Brenner, former head of strategy for NewsCred, informs on Entrepreneur.com that when it comes to thought leadership, “the source is not as important as the content.” He goes on to say that, “Thought leadership doesn’t mean a big name from a big school, it means you provide the best and deepest answers to your customers’ biggest questions in the formats your audience likes to consume them.”

I could not agree more. Speaking engagements and writing are just two of many different methods that thought leaders might apply in order to deliver or communicate a message, but these are not core competencies to the concept. Thinking, leading and learning are, however.

The DeWitt Wallace Periodical Room in the New York Public Library, Midtown, Manhattan, New York City - Courtesy Getty Images

Many people today want to be known as a “thought leader.” It has become the latest buzzword for elevating one’s status in the professional, business and academic spaces, and the title reflects a sort of evolution of thought and depth of expertise in a particular area. If you want to be thought of (pun intended) as a thought leader, below are the three things you need to do and demonstrate exceptionally well to accomplish this goal.

Thought Leadership - What Is It All About, Really?

Thought leadership is about thinking, learning and leading as it pertains to a focused subject area and then committing to deep examination in that area. Thought leadership involves actually announcing and communicating one’s thoughts at some point (by writing, teaching, informing and/or speaking on the topic). But at its core, thought leadership is about research, critical thinking, analysis, evaluation and recommendations that lead to problem resolution, process improvement and defined strategic outcomes.

Thought leaders identify problems and expound on issues and then lead and elevate the conversation using research, data collection and analysis toward solving problems and improving processes and systems. They demonstrate the courage to step out front on a topic and the tenacity to gather and analyze the data to substantiate a particular perspective or way of thinking. And finally, thought leaders sell that idea or way of thinking to others so as to be influential in affecting change on some predefined topic or area or expertise.

Do you do this? All of this? If so, read on for validation. If not, read on to learn. Either way, read on…

Thought Leadership InfographicARVIS INSTITUTE

The Three Keys Of Thought Leadership

1. Thought Leaders Think – They identify challenges, problems and issues and then help others to think critically about possible solutions.

Thought leaders identify challenges and expound on issues and then lead and elevate the conversation using studies, statistics, and other forms of data toward solving problems and improving processes and systems. They do what is necessary to gauge the full scope of the challenge so that they can advance their work and proffer meaningful options and solutions. The work is sometimes complex (so people who try to make absolutely everything simple might not thrive here). It often involves research, data collection and scrutiny and is followed by thoughtful findings and recommendations for at least one specific issue of interest to thought leaders and those they seek to influence.

Thought leaders are good decision makers and critical thinkers, and they work to develop this skill in others. As such, thought leaders invite others to question their assertions and recommendations and are more than willing to substantiate their findings as appropriate.

2. Thought Leaders Learn – They are intellectually curious, ask questions and seek new information from myriad sources.

Basically, thought leaders are intellectuals who exhibit insatiable curiosity and a propensity for exploration. In addition to the research and analysis component, thought leaders excel in the four areas that comprise leadership effectiveness – two of which being (1) they learn and (2) they ask great questions. These people know that there is strength and value in soliciting new information and with continual learning. By virtue of being solid leaders, thought leaders are committed to learn, unlearn, ask questions and learn some more (read more on the 4 Key Predictors for Leadership Success here).

The real meaningful ROI for thought leaders is a return on intelligence. These leaders strive to develop their own learning and then to transfer learning so as to advance a substantive idea. They are not simply telling or talking about something. They are truly learning about it first.

3. Thought Leaders Lead – They take a [coherent] position on an issue and provide sound solutions and options as they communicate with and persuade others to change.

These are courageous folks. Thought leaders use their power and influence to shape and advance a substantiated position. They don’t shy away from controversial and esoteric topics. Instead they lead the conversation and ultimately share conclusions and advance solid solutions for evaluation and questioning. They promote ideas and findings via meetings, publications and speaking engagements, etc.

Key to the thought leader is his/her openness to change course or thinking when/if evidence supports such a move. Only after all this prework do thought leaders seek to transfer knowledge and understanding to an audience, listener or reader. They ensure those they share with fully comprehend the issue and understand why it matters. They go on to provide options for what to apply and how to apply it for success (this is the “teach-a-man-to-fish” philosophy). I know the “get everything done fast folks” and the “it’s easier to do it for them than teach them folks” may not like this process, but thought leaders cannot imagine neglecting it.

Finally, it is not necessary that thought leaders be famous or well known. There are many well-known thought leaders, but fame is not a requirement. However, thinking, learning and leading are.

There is a distinct difference between leadership and thought leadership. Are you doing what it takes to become a thought leader in your field?

From the movie " Bobby" the Queen of Soul 

Terina AllenContributori

CareersI cover careers, professional advancement and leadership development.

I am a strategist, management consultant and international speaker. I have delivered meaningful results for executives and leaders in 40 states and 5 countries and serve as CEO for ARVis Institute, a strategy, change and human capital consulting firm. I have committed my r...

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Terina Allen is a strategist, consultant, international speaker and the CEO of ARVis Institute, a management consulting, training and executive coaching firm.

A workout for your brain - #Harvard Health

Harvard Health Letter

Can an exercise routine really help keep your mental "muscles" in good shape?

Published: August, 2016

Meditating or tai chi may increase the brain's capacity to switch between different tasks.
Image: Michael Carroll Photography/Thinkstock

Fear of losing your memory and thinking skills is one of the greatest concerns of getting older. Maybe that's behind the increasing number of clinics offering brain fitness programs. "Brain training" isn't a typical exercise program; it incorporates a number of activities and lifestyle changes to help boost brain function. "It makes very good sense to promote cognitive health using a variety of approaches. I embrace it even as we await more data," says Dr. Kirk Daffner, a neurologist and medical editor of the Harvard Special Health Report Improving Memory.

"People come in with problems accessing words or memories or making decisions, and we do see them improve, although we can't say it's from any one therapy," says neurologist Dr. Alvaro Pascual-Leone, director of the Brain Fit Program at Harvard-affiliated Beth Israel Deaconess Medical Center.

What's involved?

A typical brain fitness program incorporates the following.

Physical exercise. "Exercise increases activity in parts of the brain that have to do with executive function and memory and promotes the growth of new brain cells. But most of us don't work hard enough to realize the benefit. You have to push yourself, and that requires being cleared to exercise and wearing a monitor to get your heart rate to a certain zone. It's a different heart rate for everyone, and we supervise it," says Dr. Pascual-Leone.

Cognitive training. This is exercise for your thinking skills that uses computer or video games and pushes you to sharpen your response times and attention. Does it work? "It's been hard to prove that computer training works. Studies have been mixed. It's difficult to show that areas of improvement in a game translate to daily activities," Dr. Daffner says. "Computer training alone doesn't work."

Nutrition. This involves a consultation with a dietitian to get people on a Mediterranean diet, which appears to promote brain health and lessen the risk of developing memory problems. The diet features whole grains, fruits and vegetables, and healthy fats from fish, nuts, and oils. Tailoring calorie intake is also included. "There's a fair amount of research suggesting that not eating enough is bad for the body and brain, but overeating is also a bad thing. So it appears that eating as little as you can to maintain a healthy weight may help with cognition," says Dr. Pascual-Leone.

Better sleep. "Poor sleep can undermine cognition. Restoring sleep can help," says Dr. Daffner. Brain fitness programs typically check for underlying causes of sleep loss, such as a medication side effect, sleep apnea (when a blocked airway during sleep causes you to stop breathing periodically), or an overactive bladder that interrupts sleep for trips to the bathroom.

Meditation. "Meditation or exercises such as tai chi appear to increase something called cognitive reserve," says Dr. Pascual-Leone. That's the capacity of the brain to switch between different tasks, allocate resources, and handle unexpected stressors in a way that makes us better able to cope with day-to-day life. "Increasing cognitive reserve may allow the brain to better deal with other neurological problems," says Dr. Daffner.

Finding a program

Hospitals and research facilities offer brain fitness programs, and so do private practices. "Ideally you want people who have done this for a long time and who offer a multidisciplinary approach, with a neurologist, psychologist, social worker, physical therapist, and dietitian," says Dr. Pascual-Leone.

Beware of promises of cures, and don't assume that doing well on a computer game means you're improving. "If you do one thing often, you'll get better at that one thing. But you want to get better in everyday activity, not just at the clinic," warns Dr. Pascual-Leone.

Look for programs that measure the biological effects of the training, and experts who'll explain the results and how the information will help you.

Instant memory boosters You don't have to go to a special clinic to start working on boosting your memory. Try these tricks for remembering: Names. When you first meet someone, associate the name with an image. Then use the person's name in conversation. Where you put things. Always put go-to items, such as keys and eyeglasses, in the same places. For others, say aloud where you put them. Things people tell you. Ask the person to speak slowly, so you can concentrate better; repeat to yourself what the person said, and think about its meaning. For more tips, check out the Harvard Special Health Report Improving Memory (www.health.harvard.edu/IM ).