Fortifying the Self - The Practice of Resilience (0740)
Originals: Essay
I’m indie writer Teague de La Plaine, author of the bestselling Sea at Sunrise and other stories. This is my weekly newsletter, where I talk about writing and self-publishing in addition to my own life. I keep the newsletter free, because I prefer you spend your money on my books.
Following the intellectual nourishment of reading, the dedicated time for resilience practice at approximately 0740 is where we actively cultivate the mental fortitude necessary to navigate the inevitable challenges of life with strength and equanimity. This isn't a passive hope for better times; it's a proactive engagement in mental exercises designed to fortify our inner selves, enabling us to not just withstand adversity but to learn and grow from it. Drawing deeply from Stoic wisdom and the unwavering mindset championed by individuals like David Goggins and Jocko Willink, this practice is about building an unyielding inner core.
The Stoic Arsenal: Mental Exercises for Fortitude
Stoicism offers a rich array of mental exercises designed to cultivate resilience. These practices are not about suppressing emotions but about understanding and managing them effectively, and about shifting our focus towards what is within our control.
Reframing Negative Thoughts: A core Stoic practice involves challenging and reframing negative thoughts. When a negative thought arises, we can ask ourselves: Is this thought based on fact or opinion? What is the worst-case scenario, and how can I prepare for it? What is the best-case scenario? What is the most likely scenario? By consciously examining our thoughts, we can often dismantle their power and replace them with more rational and constructive perspectives. This aligns with Epictetus's teaching that it is not events themselves that disturb us, but rather our judgments about them.
Practicing Gratitude: As discussed in the context of journaling, consciously cultivating gratitude is a powerful tool for building resilience. By regularly focusing on what we have rather than what we lack, we build a buffer against negativity and cultivate a more positive outlook. This doesn't mean ignoring challenges, but rather maintaining a balanced perspective that acknowledges both difficulties and blessings. Seneca reminds us that "to bear trials with a calm mind robs misfortune of its strength and burden."
Focusing on What You Can Control: A central tenet of Stoicism is the distinction between what is within our control (our thoughts, judgments, actions) and what is outside our control (external events, the opinions of others). Resilience is built by focusing our energy and attention on the former. When faced with a challenging situation, a Stoic asks: What can I do here? What is the virtuous course of action? By focusing on our agency, we avoid feeling helpless and empower ourselves to take meaningful steps forward, regardless of the external circumstances.
Premeditatio Malorum (Revisited): As discussed in journaling, the practice of negative visualization also plays a crucial role in building resilience. By mentally rehearsing potential setbacks and challenges, we reduce their capacity to surprise or overwhelm us. This mental preparation allows us to develop contingency plans and to cultivate a sense of acceptance towards the inevitable difficulties of life.
The Unbreakable Mindset: Lessons from Goggins and Willink
Contemporary figures like David Goggins and Jocko Willink embody an almost legendary level of mental resilience. Their philosophies, while not strictly Stoic, share significant overlap in their emphasis on discipline, mental toughness, and the ability to push through adversity.
David Goggins relentlessly advocates for pushing beyond perceived limits and cultivating an "uncommon" mindset. His experiences in the military and extreme endurance events have forged an unwavering belief in the power of the human will. Goggins's approach to resilience involves embracing discomfort, challenging oneself relentlessly, and refusing to succumb to self-limiting beliefs. His emphasis on "callusing the mind" through hardship aligns with the Stoic idea that strength is often born from struggle.
Jocko Willink's philosophy, rooted in his experience as a Navy SEAL, emphasizes extreme ownership, discipline, and the ability to detach emotionally from challenging situations in order to find solutions. His concept of "Good" – finding something positive to learn or gain from even the most difficult circumstances – echoes the Stoic principle of finding opportunity in adversity. Willink's emphasis on proactive preparation and the ability to remain calm under pressure are key aspects of mental resilience.
Practical Exercises for Cultivating Resilience:
The 10-15 minutes dedicated to resilience practice can involve a combination of mental exercises:
Thought Journaling and Reframing: Spend a few minutes identifying any negative thoughts that have arisen and consciously working to reframe them in a more balanced or constructive light.
Gratitude Meditation: Take time to mentally list or write down things you are grateful for, focusing on the positive aspects of your life.
Scenario Planning (Stoic "Premeditatio"): Briefly consider potential challenges you might face during the day and mentally rehearse how you will respond with reason and virtue.
Visualization of Strength: Spend a few minutes visualizing yourself successfully navigating a difficult situation with calm and confidence.
Affirmations Rooted in Stoic Principles: Repeat affirmations that reinforce Stoic values, such as "I control my judgments," "I accept what I cannot change," or "I will act with virtue."
The key is to make this practice active and intentional. It's not enough to simply think about resilience; we must actively engage in mental exercises that strengthen our capacity to withstand and overcome adversity.
By dedicating time each morning to the deliberate practice of resilience, we fortify our inner selves against the inevitable storms of life. Drawing inspiration from the timeless wisdom of Stoicism and the unwavering mental toughness of contemporary figures, we cultivate the ability to not just survive challenges, but to learn, grow, and emerge stronger on the other side. This proactive approach to mental fortitude ensures that we are better equipped to navigate the day with courage, clarity, and an unyielding inner core.
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