Harnessing Stoicism: Managing Stress with Fear Prevention Journaling

Introduction to Stoicism

Stoicism is a philosophy that has helped individuals thrive in high-stress environments. From Roman Emperor Marcus Aurelius to the first American president, George Washington, this ancient Greek philosophy has guided many through extremely challenging times. The core principle of Stoicism is dichotomy of control, separating what is in your control from what is not. This practice relieves you of the anxiety that comes with doubt, allowing you to be sure you are doing all that is possible to achieve your goals.

Stoic Fear Prevention Journaling

Based on Stoic ideals, fear prevention journaling allows you to visualize the dichotomy of control. It consists of three columns shown in the pdf available below.

The first column requires you to define your fear. This step transforms your fear from an abstract concept in your imagination to something concrete.. You can only overcome a fear once you truly know what it is.

Secondly, for each fear listed in the first column, write down how you can prevent the feared event from occurring. The more specific and actionable your steps, the more likely you will follow through and avoid the event. This column clarifies what is within your control to maximize your chances of success. Knowing you are doing everything possible alleviates overthinking and helps you accept whatever outcome occurs, since you did all that you could.

In the third and final column, write about what you would do to repair the damage if the feared event did happen. This prompt helps you assess the true impact of your fear, stripping it of mystery. Additionally, this column allows you to prepare for the worst, to avoid unexpected and scary situations.

Citations

Why you should define your fears instead of your goals | Tim Ferriss | TED