Reframing Negativity

Reframing Negativity

In the face of life's inevitable struggles, we often find ourselves at a loss for how to respond. Stoic philosopher, Epictetus, offers valuable guidance on coping with adversity and discovering meaning in even the most trying situations.

Born a slave in the Roman Empire, Epictetus was no stranger to hardship. But his teachings, originating from his experiences, remind us that it's not the events themselves that disturb us, but our judgments about them. As he famously said, "Men are disturbed not by things, but by the views which they take of them."

Drawing on this principle, Epictetus provides three key lessons on facing adversity and reframing negative experience:

  1. Control the controllable: The first lesson revolves around understanding the dichotomy of control. Epictetus teaches us to distinguish between what we can control (our reactions to thoughts, emotions, and actions) and what we cannot (external circumstances, other people). By focusing on the former, we can maintain equanimity in the face of adversity and act with intention and purpose. It means we are no longer slaves to the things that happen on their own accord.

  2. Turn obstacles into opportunities: The second lesson involves reframing the way we perceive challenges. Epictetus urges us to view adversity as a chance to develop resilience and wisdom. Instead of lamenting our misfortunes, we should consider them opportunities to practice our Stoic virtues and to grow as people.. As he stated, "Difficulties are things that show a person what they are."

  3. Embrace the impermanent nature of life: Epictetus' third lesson centers on accepting the transitory nature of existence. When confronted with loss or change, we can find solace in recognizing the impermanence of all things. Whether we like it or not, it’s just how things are. In doing so, we foster an attitude of gratitude and become more resilient in the face of hardship.


But how can we put these lessons into practice? The ancient Stoic discipline of "premeditatio malorum," or negative visualization, is a powerful tool for managing adversity. By envisioning any obstacles that might arise when completing certain tasks, we prepare ourselves mentally and emotionally for life's challenges. This practice enables us to maintain a balanced perspective and to respond with grace and fortitude when difficulties arise.

Epictetus' teachings encourage us to adopt a proactive attitude toward adversity. By focusing on what we can control, reframing challenges as opportunities, and embracing life's impermanence, we can cultivate resilience and find meaning in even the most difficult situations.