The Stoic HypnotistStoicism was never meant to be studied only in books. The ancient Stoics thought of philosophy as training, closer to exercise for the mind than to an academic subject. Epictetus criticized students who could quote the texts but fell apart when something went wrong.
If you're curious about Stoicism, the best way to understand it is to practice it. Here are seven simple exercises you can start today. You don't need to do all of them. Pick one or two and try them for a week.
1. The morning preparation
Marcus Aurelius began his days by reminding himself that he would meet difficult people and challenges. This mental preparation meant difficulty didn't catch him off guard.
How to do it: Each morning, take two minutes to consider the day ahead. What challenges might you face? How do you want to respond? Remind yourself of one principle you want to live by today. My post on the Stoic morning gives a fuller version.
2. The dichotomy of control
The foundation of Stoic practice is sorting what's within your control from what isn't, and focusing your energy on the first.
How to do it: When you feel stressed, take a piece of paper and draw a line down the middle. On one side, write what's within your control. On the other, what isn't. Commit to acting on the first list and practice letting go of the second. My post on the dichotomy of control explains this in depth.
3. Negative visualization
The Stoics occasionally imagined losing things they valued, not to be gloomy, but to appreciate what they had and to prepare for difficulty.
How to do it: Take a minute to imagine life without something or someone you value. Then return to the present and notice your appreciation. Use this sparingly and gently. My post on negative visualization explains how to practice it well.
4. The view from above
This exercise helps put problems in perspective by imagining them from a great height.
How to do it: Close your eyes and imagine rising above your current location: above your building, your city, your country, until you can see the whole Earth. Notice how small your current worry looks from there. My post on the view from above has a full guided version.
5. Voluntary discomfort
The Stoics deliberately practiced small hardships to build resilience and reduce fear of discomfort.
How to do it: Choose a small, safe discomfort: a cold shower, skipping a snack, walking instead of driving, sleeping without a pillow for a night. Notice that you can handle it. If you have health conditions, check with your doctor before trying anything physically demanding. My post on voluntary discomfort explains the practice.
6. Pausing before reacting
Epictetus taught his students to pause and examine impressions before accepting them. This creates space between an event and your response.
How to do it: When something upsets you, pause and say silently, "Wait. Let me see what this is." Ask whether your reaction is based on fact or on your judgment about the fact. Then choose how to respond. My post on cognitive reframing shows how this connects to modern psychology.
7. The evening review
Seneca described reviewing his day each evening: what he'd done well, where he'd fallen short, and what he'd do differently.
How to do it: Before bed, take five minutes to answer three questions: What did I do well today? Where did I fall short? What will I do differently tomorrow? Be honest, but kind. Then close the notebook and let the day go. My post on Stoic journaling describes this practice in detail.
How to get started
- Choose one exercise. Pick whichever appeals most. Morning preparation and evening review are good places to begin.
- Attach it to an existing habit. Do the morning preparation while your coffee brews, or the evening review after brushing your teeth. My post on habit stacking explains this.
- Try it for a week. Notice any effects on your mood, reactions, or perspective.
- Add another. Once one practice feels natural, add a second.
- Be patient. The Stoics saw philosophy as lifelong training. Progress, not perfection.
Why practice matters
Reading about Stoicism can be inspiring, but the real benefits come from practice. Each exercise trains a particular mental skill: preparing, prioritizing, appreciating, gaining perspective, building resilience, pausing, and reflecting. Over time, these skills can become second nature, especially in difficult moments.
Where hypnotherapy fits
Stoic exercises train the thinking mind. Hypnotherapy works with the nervous system and deeper habits. Together, they're a powerful combination. In my sessions, we practice Stoic principles in a relaxed, focused state, which helps them take root more deeply. This combination of Stoic philosophy, hypnosis, and NLP is the heart of how I work.
All sessions are held online over Zoom, and you receive a recording to practice with. You can read more in what is Stoic hypnotherapy?, Stoicism 101, or on the sessions page.