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on 2025-08-05
A modern Stoic guide to anger management (as inspired by Seneca’s advice):
- Engage in preemptive meditation: think about what situations trigger your anger, and decide ahead of time how to deal with them.
- Check anger as soon as you feel its symptoms. Don’t wait, or it will get out of control.
- Associate with serene people, as much as possible; avoid irritable or angry ones. Moods are contagious.
- Play a musical instrument, or purposefully engage in whatever activity relaxes your mind. A relaxed mind does not get angry.
- Seek environments with pleasing, not irritating, colors. Manipulating external circumstances actually has an effect on our moods.
- Don’t engage in discussions when you are tired, you will be more prone to irritation, which can then escalate into anger.
- Don’t start discussions when you are thirsty or hungry, for the same reasons.
- Practice cognitive distancing, what Seneca calls ‘delaying’ your response, by going for a walk, or escape to the bathroom, anything that will allow you a breather from a tense situation.
- Change your body to change your mind: deliberately slow down your steps, lower the tone of your voice, impose on your body the demeanour of a calm person.