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Lucius Annaeus Seneca, was a Roman philosopher
and statesman who lived in the first century

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AD.

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He is renowned for his teachings on stoicism,
and one of his most popular works is "Letters

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from a Stoic", a collection of letters that
he wrote to his friend Lucilius.

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Throughout the letters, Seneca emphasizes
the importance of cultivating inner peace

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and tranquility in the face of life's challenges.

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He teaches that by learning to control our
emotions and impulses, we can achieve a state

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of equanimity that allows us to keep our calm
and live a more virtuous life.

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Seneca's teachings on keeping calm have continued
to resonate with people throughout the centuries,

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and his insights remain highly relevant in
today's fast-paced and often stressful world.

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By learning to keep our impulses in check
and cultivating inner peace, we can not only

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improve our own lives but also make a positive
impact on those around us. 

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In this video, we present six ways to keep
calm based on the wisdom of Seneca.

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By applying these timeless principles to your
daily life, you can navigate life's challenges

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with greater clarity and composure, and achieve
a more fulfilling and virtuous existence.

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Keep your impulses in check

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Seneca says “It is a youthful failing to
be unable to control one’s impulses.”

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Seneca believed that one of the keys to being

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calm is by keeping our impulses in check.

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He believed that when we allow our emotions
and impulses to control us, we become slaves

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to them, and our ability to reason and make
wise decisions is compromised.

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According to Seneca, the first step in keeping
our impulses in check is to be aware of them.

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We must recognize the thoughts, feelings,
and desires that arise within us, and observe

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them without judgment or attachment.

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By doing so, we can begin to distance ourselves
from our impulses, and gain a greater sense

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of control over them.

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For example, imagine yourself faced with a
frustrating situation such as dealing with

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a difficult co-worker.

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In such situations, it is common for anger
to arise within us, leading us to react in

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a negative and unproductive manner.

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However, by following Seneca's advice, we
can learn to keep our anger and impulses in

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check and respond in a more mindful and constructive
way.

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The first step is to be aware of our anger
as it arises, and observe it without judgment

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or attachment.

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We can acknowledge that we are feeling angry,
without allowing that anger to control us

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or define us.

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By taking this step, we begin to distance
ourselves from our anger, and gain a greater

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sense of control over it. 

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Next, we can take a step back and assess the
situation before reacting.

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We can ask ourselves whether our anger is
truly justified, or whether it is simply a

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knee-jerk reaction to the situation.

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By reflecting on our impulses before acting
on them, we can make more informed and intentional

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decisions that are aligned with our true selves.

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Finally, we can choose to respond to the situation
in a way that is in line with our values.

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For example, instead of lashing out at a difficult
co-worker, we can choose to approach them

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calmly and assertively, expressing our concerns
in a constructive manner.

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By doing so, we not only maintain our inner
peace, but also create a more positive and

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productive environment for ourselves and those
around us.

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Furthermore, Seneca's teachings on self-control
can be applied to our daily lives in countless

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other ways, from resisting the urge to procrastinate
or indulge in unhealthy habits, to remaining

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patient and compassionate in the face of adversity.

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Through self-control, we can live a more joyful
life, while also making a positive impact

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on the world.

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2.

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Practice forgiveness
In the words of Seneca “Who needs forgiveness,

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should the same extend with readiness”.

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Seneca believed that if someone needs forgiveness,
the person who has been wronged should be

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ready to extend forgiveness.

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The act of forgiveness should not be conditional
on the severity of the offense or the degree

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of remorse shown by the wrongdoer.

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Rather, forgiveness should be extended freely
and readily to anyone who seeks it, regardless

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of the circumstances.

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Seneca believed that forgiveness is essential
for achieving calmness while holding onto

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resentment and anger towards others will only
lead to personal suffering and distress.

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He acknowledged that forgiveness can be difficult,
especially if someone has deeply hurt us or

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continues to engage in harmful behavior but
also believed that forgiveness is ultimately

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a choice that we make for ourselves, not for
the benefit of the person who wronged us.

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Seneca advocated for forgiveness to be a regular
practice, rather than something only done

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in response to specific events.

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He believed that cultivating a mindset of
forgiveness and compassion towards others,

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even in times of adversity or disagreement,
can help us let go of negative emotions towards

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those who have wronged us.

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By embracing forgiveness as a way of life,
we can experience greater peace and emotional

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freedom.

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For example, let's say that you have a colleague
at work who frequently undermines your ideas

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and tries to take credit for your work.

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It can be easy to hold onto resentment towards
this person and allow the negativity to affect

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your mood and performance at work.

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However, if you practice forgiveness towards
this colleague on a regular basis, you may

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find that you are able to let go of the negative
emotions and focus on finding solutions to

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work collaboratively with them.

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Begin by forgiving yourself for any negative
emotions you may have towards your colleague.

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Acknowledge your feelings without judgment
and remind yourself that it's okay to feel

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upset, but holding onto resentment only harms
you in the long run.

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You can also try to put yourself in your colleague's
shoes and understand where they may be coming

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from.

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Perhaps they are feeling insecure about their
own work and feel the need to take credit

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for others' ideas.

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By practicing empathy, you may find it easier
to let go of any negative emotions you have

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towards them. 

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You could also, instead of dwelling on your
colleague's negative behavior, try to focus

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on their positive qualities and contributions.

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By shifting your perspective, you may find
it easier to work collaboratively with them

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and find solutions to problems together.

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Even after this, if your colleague's behavior
continues to negatively impact your work,

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it's important to set boundaries and communicate
your needs clearly.

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However, do so in a compassionate and non-confrontational
manner, focusing on finding solutions rather

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than blaming or criticizing.

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Forgiveness is a process, and it may take
time and practice to fully let go of negative

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emotions.

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But by doing so, and sticking with it, you
may find it easier to forgive not just this

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colleague but also others in your life who
may have hurt or wronged you in the past.

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By letting go of our negative emotions and
cultivating compassion and understanding towards

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others, we can lead a calm and a virtuous
life while also contributing to the greater

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good of society.

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3.

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Focus on your highest aspirations

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Seneca tells us "It is not that we have a
short time to live, but that we waste a lot

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of it.

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Life is long enough, and a sufficiently generous
amount has been given to us for the highest

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achievements if it were all well invested".

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Seneca argued that many people waste their
time and energy on activities that do not

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contribute to their personal growth or well-being,
and that this can leave them feeling unfulfilled

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and unsatisfied.

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To avoid this, he encouraged his followers
to practice mindfulness and be fully present

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in each moment.

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By paying attention to our thoughts and emotions,
we could develop greater self-awareness and

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emotional intelligence, and learn to use our
time more effectively to pursue our highest

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aspirations.

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By practicing mindfulness, we learn to let
go of distractions and worries that can cause

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us stress and anxiety.

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When we focus on our highest aspirations and
make intentional choices about how we spend

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our time, we can live a life with greater
sense of calm as we are not wasting our time

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and energy on trivial pursuits that do not
contribute to our personal growth and well-being. 

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Let's say, for example, you have a big project
or deadline coming up at work that is causing

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you stress and anxiety.

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Instead of getting overwhelmed and consumed
by worries about the future, you can practice

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mindfulness techniques such as deep breathing
and self-reflection.

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By taking a few deep breaths and focusing
on the present moment, you can calm your mind

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and reduce your stress levels.

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Now, reflect on your highest aspirations and
values, such as doing quality work or being

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a reliable team member, and make intentional
choices about how you will approach the project.

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This can help you to stay focused and motivated,
and to prioritize your time and energy on

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the tasks that will contribute the most to
your personal growth and well-being. 

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While being fully present in each moment and
focusing on our highest aspirations can contribute

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to a greater sense of inner peace and fulfillment,
it is important to note that life can still

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present challenges and difficulties that can
disrupt our sense of calm.

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It is not always possible to control external
events and circumstances, and there may be

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times when we feel stressed or overwhelmed
despite our best efforts to practice mindfulness

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and focus on our aspirations. 

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However, by cultivating a mindset of mindfulness
and purposeful living, we can develop greater

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resilience and coping strategies to navigate
these challenges with greater ease and composure.

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By being aware of our thoughts and emotions,
and by intentionally directing our energy

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towards the things that matter most to us,
we can live a more fulfilling life, even in

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the midst of stress and uncertainty. 

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4.

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Accept your fate

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To quote Seneca "Fate leads the willing, and
drags along the reluctant". 

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Certain things are within our control, such
as our own thoughts and actions, while other

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things are not, such as external events and
the actions of others.

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The Stoics believed it was crucial to focus
solely on what we can control, and accept

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what we cannot control or the things we are
indifferent to.

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As human beings, we often desire to control
everything, believing that it will provide

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us with a sense of security and predictability.

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Unfortunately, this is a false belief because
certain things will always be beyond our control.

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By trying to control everything, we create
unnecessary anxiety and stress, and we risk

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becoming frustrated and angry when events
do not go our way. 

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For instance, imagine someone who plans a
vacation with their friends and meticulously

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schedules every activity and meal.

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If something unexpected happens, like a sudden
change in weather, they may become upset and

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irritable, ruining the enjoyment of the trip
for everyone involved.

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By trying to control everything, this person
is setting themselves up for unnecessary stress

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and anxiety, and risking damaging their relationships
and experiences.

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In contrast, by letting go and accepting the
situation for what it is, this person can

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enjoy the trip with a more relaxed and adaptable
attitude, potentially improving their experiences

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and relationships.

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While we may not have any control over things
happening to us, we do have the power to choose

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our reactions to those events.

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Stoicism teaches that we should accept all
the events that happen to us, even if some

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of them are difficult or unpleasant.

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This practice of accepting one's fate is called
“Amor Fati” which means "love of fate"

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or "acceptance of fate."

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It is the idea that we should embrace everything
that happens to us, both good and bad, and

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see it as necessary and meaningful.

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We should not only accept our fate but actively
love it, as it is the path to our personal

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growth and development.

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Imagine that you are a musician who has been
practicing for months to perform at an important

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concert.

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On the day of the concert, you arrive at the
venue only to find out that your instrument

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has been damaged during transportation and
cannot be repaired in time for the performance.

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You have two options: you can get upset, feel
defeated, and blame yourself or others for

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what happened, or you can practice amor fati
and accept the situation with gratitude and

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resilience.

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If you choose the latter, you would recognize
that the situation is out of your control

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and that getting upset or blaming anyone won't
change it.

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Instead, you would focus on the positive aspects
of the situation, such as the opportunity

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to learn from the experience and grow as a
musician.

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You might choose to perform with a different
instrument or find a way to improvise during

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the concert.

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By embracing your fate and seeing it as an
opportunity for growth, you can turn a seemingly

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negative situation into a positive one.

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By cultivating an attitude of amor fati, we
can reduce negative emotions such as anger,

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resentment, and frustration, and instead approach
life with a sense of calm and acceptance.

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This allows us to better cope with setbacks,
failures and challenges, and to live a more

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fulfilling and meaningful life.

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5. 

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Ignore other people’s opinions

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Seneca wrote “The Stoic sage pays no attention
to what others consider shameful or miserable.

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He does not walk with the crowd”.

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Seneca believed that seeking the approval
of others can be a form of enslavement, as

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we may become trapped by the opinions and
expectations of those around us.

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He argued that people's opinions are often
based on their own biases, prejudices, and

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personal interests, rather than on objective
truth.

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Therefore, relying too much on external validation
and seeking the approval of others could lead

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to anxiety and stress.

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Furthermore, he argued that focusing too much
on the opinions of others can distract us

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from our own goals and aspirations. 

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Seneca advised that we should ignore other
people's opinions and focus on our own inner

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values and principles to stay true to ourselves
and pursue our own dreams and ambitions.

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For example, imagine that you have a passion
for writing and have always dreamed of becoming

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an author.

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Unfortunately, your friends and family are
pressuring you to pursue a more stable and

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lucrative career path, such as becoming a
doctor or a lawyer.

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If you constantly seek their approval and
opinions, you may begin to doubt yourself

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and your own abilities as a writer.

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However, if you ignore what they have to say
and focus on your own inner values and principles,

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you can stay true to yourself and pursue your
passion for writing.

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By following your own dreams and aspirations,
you can find greater fulfillment and satisfaction

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in life, rather than trying to live up to
the expectations of others.

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This can help you to feel more confident and
self-assured, and ultimately lead to a greater

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sense of calm and inner peace.

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In this way, by ignoring other people's opinions
or by not being swayed by the opinions of

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others, we can focus on our own inner guidance
and pursue the paths that align with our own

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values and priorities.

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This helps us to stay calm by reducing the
influence of external pressures and expectations,

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we feel more empowered and in control of our
lives.

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That said, it is important to note that Seneca
did not advocate for complete isolation or

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a disregard for the opinions of others.

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He recognized the value of seeking guidance
and feedback from trusted friends and mentors,

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and believed that constructive criticism and
honest feedback could be invaluable in helping

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us to grow and improve.

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6.

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Review your day
In our final quote from Seneca for this video,

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he says “All our senses should be trained
to acquire strength; they are by nature capable

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of endurance, provided that the mind, which
should be called daily to account for itself,

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does not persist in undermining them”.

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Seneca believed that reviewing one's day was
an important practice for achieving inner

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calm and self-improvement.

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In order to become wise, we need to study
ourselves, not just the world around us.

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Self-reflection means taking a step back and
thinking about who we are, what we believe,

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and how we act.

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It means looking at our thoughts, feelings,
and behaviors and considering how they might

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be affecting us. 

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In our fast-paced, and technology-driven world,
it's easy to get distracted and lose sight

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of what's truly important.

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It's essential to take the time to reflect
on ourselves and our actions to understand

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our values and goals in life.

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By doing so, we can learn from our mistakes,
build resilience, and become more self-aware,

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which can improve our mental and emotional
wellbeing.

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Additionally, avoiding difficult emotions
and thoughts can have negative consequences

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on our mental health.

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Ignoring these emotions can lead to feelings
of anxiety, depression, and loneliness.

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It's crucial to acknowledge and process these
emotions to develop a more balanced perspective

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on life.

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Through self-reflection, we can identify the
sources of our emotions and develop healthy

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coping mechanisms to deal with them effectively.

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One practical way to practice self-reflection
is to set aside time each evening  and find

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a quiet place where you can reflect without
distractions.

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This could be a quiet room in your house,
a park bench or even your parked car.

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Take a few deep breaths and calm your mind.

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Focus on the present moment and clear your
thoughts of any distractions.

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You can also keep a journal and reflect on
your actions of the day.

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Seneca believed that it was important to reflect
on one's actions at the end of each day, and

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by doing so we can gain a better understanding
of our habits and behaviours and work to make

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positive changes. 

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Seneca believed that self-improvement was
a lifelong process, and that we should always

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be looking for ways to improve ourselves.

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We can also take this time to celebrate our
success, no matter how small.

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By acknowledging our accomplishments, and
by reflecting on the positive aspects of our

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day, we can cultivate a sense of gratitude
and positivity that can help us maintain a

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sense of inner calm and contentment.

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Ultimately, taking the time to reflect on
ourselves allows us to become more self-aware,

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we can align our actions and thoughts with
our values and goals, leading to greater happiness

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and satisfaction.

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If you enjoyed this video, please make sure
to check out our full philosophies for life

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00:20:00,420 --> 00:20:05,419
playlist, and for more videos to help you
find success and happiness using ancient philosophical

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00:20:05,419 --> 00:20:07,950
wisdom, don’t forget to subscribe.

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Thanks so much for watching.