From ‘What If’ to ‘So What’: Stoic Strategies for Fear-Free Goal Setting

Focus on transforming worried thinking into action-oriented mindsets

It’s amazing how your own fear and self-doubt can cause so much grief when trying to accomplish goals. It doesn’t matter what others say or think. At the end of the day, you’re the one controlled by it. It’s the fear. But what exactly is the fear? What are we afraid of?

The ancient Stoic philosopher Seneca wisely noted, “We suffer more often in imagination than in reality.” This profound insight cuts to the heart of our struggle with fear. Often, the monsters we create in our minds are far more terrifying than anything we actually encounter in the real world.

There’s risk and reward. We want the reward but don’t understand there’s risk involved. So, what’s the risk? Sometimes these things are bigger in our minds than in reality. Even when you think the worst, is that really the worst? Would it actually come to that? Would you allow it to get to that?

This tendency to magnify our fears is something the Stoics recognized and developed techniques to combat. One such practice is known as “negative visualization” or premeditatio malorum. This involves deliberately imagining worst-case scenarios, not to increase anxiety, but to realize that even these outcomes are often manageable.

We often underestimate our abilities in many situations. We assume we’re going down a rabbit hole and it’s going to snowball, but we don’t consider that if things start going wrong quickly, we can make adjustments. We don’t know what those adjustments will be until we take the risk. It’s a catch-22 situation.

By practicing negative visualization, we can begin to see our fears more objectively. We might realize that even if the worst were to happen, we have the resources and resilience to cope. This doesn’t mean we ignore potential risks, but rather that we put them in perspective, reducing their power over us.

Moreover, this practice helps us appreciate what we have in the present moment. By imagining losing what we value, we cultivate gratitude and reduce the anxiety of potential future losses. It’s a powerful tool for both facing our fears and enhancing our current wellbeing.

In essence, our fears are often a product of our vivid imaginations rather than imminent threats. By acknowledging this and using Stoic techniques like negative visualization, we can begin to see our challenges more clearly and approach them with greater courage and equanimity.

But how do we put this into practice in our daily lives?

1. What’s the worst that could realistically happen if I face this fear? Can I handle that outcome?

2. How might my life change if I learned to view my fears as opportunities for growth rather than obstacles?

3. What small step can I take today to practice facing a fear, no matter how minor it might seem?

Remember, the Stoics believed that virtue — including courage — was a skill that could be developed through practice. Each time you confront a fear, no matter the outcome, you’re building resilience and wisdom.

So, what fear will you choose to face today? And how might that choice shape the person you become tomorrow?