Practicing Stoic Judgments and Their Inner Discourse

“It’s not things that upset us, but our judgment about things.”

Epictetus

In the journey of practicing Stoic philosophy, one fundamental principle stands out: we react not to events themselves, but to our judgments and opinions about them. This notion, though seemingly simple, holds profound implications for how we navigate life’s challenges.

Understanding Our Reactions

When an event occurs, it passes through the filter of our judgments, shaping our perception and reaction. Often, these judgments are so ingrained that we hardly notice them. We might react to a situation, not based on the reality of the event, but on the narrative we’ve constructed around it. This habitual pattern can obscure the true source of our distress, making it essential to scrutinize our internal dialogue.

The Stoics emphasize the importance of examining these reactions by comparing them with others’ responses or reflecting on how our reactions change under different circumstances. This comparison reveals that our responses are deeply influenced by our underlying beliefs and thoughts. Since these are our constructs, we have the power to change them through conscious effort and rational scrutiny.

The Power of Judgment

A core Stoic teaching is that we don’t react to events themselves but to our judgments about them. Marcus Aurelius famously said, “If any external thing causes you distress, it is not the thing itself that troubles you, but your own judgment about it. And this you have the power to eliminate now.” This highlights the pivotal role of our judgments in shaping our emotional responses.

Consider this: our pleasures, griefs, desires, and fears often involve three stages. First, an event occurs. Second, we form a judgment or opinion about the event. Third, we react to this judgment. The middle step—our judgment—is where irrationality often creeps in. By recognizing and understanding this step, we can control our reactions through the patient use of reason.

Dispelling Illusions

Many of our reactions feel direct and spontaneous, seemingly devoid of judgment. However, the Stoics teach that this is an illusion. The mind, often an unreliable narrator, tricks us into believing that our responses are purely instinctive. The real task is to see beyond this illusion and understand the mind’s role in constructing our experience.

Stoicism encourages us to think better by thinking deeply about our judgments, helping the mind understand itself. This self-awareness is akin to a fish becoming aware of the water it swims in—a profound shift in perspective.

Practical Application

The truth of Stoic philosophy becomes clear when we face an offense. If someone insults us, the insult itself holds no inherent meaning. It is our judgment that gives it power. If we choose not to be affected, the insult loses its sting. This shift in perspective reveals that our reactions are not inevitable; they are products of our judgments, which we can change.

We often believe that we react to the world, but in reality, we react to our inner discourse. The Stoic goal is to become conscious of these judgments and take control of them. By changing our thinking, we can significantly alter our experiences. The Stoics demonstrate this by contrasting the reactions of various individuals to identical circumstances. Pain and grief, often viewed as objective realities, are actually perceived and felt differently depending on cultural and contextual factors, highlighting the subjective nature of our responses.

Practical Examples for Modern-Day Stoic Practitioners

• Morning Reflection and Intention Setting

Practice:
Each morning, spend a few minutes reflecting on the potential challenges of the day. Set clear intentions on how to handle them with rational judgment.

Example:
Before starting your workday, consider possible stressful scenarios, such as a critical meeting or a difficult conversation. Remind yourself that these events are neutral, and it’s your judgment that will shape your response. Plan to approach these situations calmly and thoughtfully, focusing on maintaining your composure.

• Cognitive Distancing

Practice:
When faced with a stressful situation, consciously distance yourself from your initial emotional reaction. Observe your thoughts and judgments from a detached perspective.

Example:
If you receive negative feedback at work, instead of reacting defensively or emotionally, take a step back. Recognize that your initial judgment (e.g., “I’m not good enough”) is just a thought, not a fact. Evaluate the feedback objectively, identifying any useful points for improvement without taking it personally.

• Journaling for Self-Examination

Practice:
Maintain a daily journal to document and analyze your reactions and judgments. Reflect on instances where your judgments were irrational and how you could adjust them.

Example:
At the end of each day, write about a situation where you felt upset or anxious. Describe your judgment about the event and explore whether it was based on irrational beliefs. For instance, if you were frustrated by a traffic jam, consider if your judgment (“This is ruining my day”) was helpful or necessary. Reflect on how you could view it differently next time.

• Mindfulness Meditation

Practice:
Incorporate mindfulness meditation into your routine to increase awareness of your thoughts and judgments without attachment.

Example:
Set aside 10-15 minutes each day for mindfulness meditation. Focus on your breath and observe your thoughts as they arise without judgment. This practice helps you become more aware of your automatic judgments and trains you to let go of those that are unhelpful.

• Negative Visualization

Practice:
Regularly practice negative visualization to prepare your mind for potential challenges and develop a more resilient perspective.

Example:
Imagine losing something you value, like your job or a close relationship. Visualize how you would cope with the loss and remind yourself that these things are outside your control. This exercise helps you appreciate what you have and reduces fear and anxiety about potential negative outcomes.

• Socratic Questioning

Practice:
Use Socratic questioning to challenge and refine your judgments. Ask yourself probing questions to uncover the rationality behind your thoughts.

Example:
If you feel anxious about a presentation, question your judgment: “Why am I anxious? What evidence do I have that I’ll fail? What’s the worst that could happen?” This process helps you identify irrational fears and replace them with more balanced, rational thoughts.

• Practicing Empathy and Perspective-Taking

Practice:
Put yourself in others’ shoes to understand their perspectives and challenge your judgments about them.

Example:
If a colleague seems irritable, instead of judging them as rude, consider possible reasons for their behavior. They might be dealing with personal issues or stress. By practicing empathy, you can soften your judgments and respond more compassionately.

• Reframing Challenges as Opportunities

Practice:
When faced with difficulties, consciously reframe them as opportunities for growth and learning.

Example:
If you encounter a major project setback, instead of seeing it as a failure, view it as a chance to develop problem-solving skills and resilience. Ask yourself what lessons you can learn and how this experience can make you stronger.

• Gratitude Practice

Practice:
Regularly practice gratitude to shift your focus from negative judgments to positive aspects of your life.

Example:
At the end of each day, write down three things you’re grateful for. This practice helps you recognize the positive aspects of your life and reduces the tendency to make negative judgments about your circumstances.

• Voluntary Discomfort

Practice:
Engage in activities that involve voluntary discomfort to build mental toughness and challenge your judgments about comfort and necessity.

Example:
Take cold showers, fast intermittently, or choose to walk instead of driving. These practices help you realize that discomfort is often a matter of judgment and that you can handle more than you think.

By integrating these practical exercises into daily life, a modern-day Stoic practitioner can cultivate greater awareness and control over their judgments, leading to a more balanced and resilient mindset.

Conclusion

In essence, our reactions are not predestined. They are shaped by our judgments, which, though deeply rooted, can be changed. By adopting a Stoic approach, we can learn to scrutinize our judgments, dispel irrationalities, and ultimately gain greater control over our emotional responses. This practice not only fosters resilience but also enriches our understanding of ourselves and the world around us.