Blog 14: Using Ancient Philosophies to Help Us Manage Tricky Emotions – Marcus Aurelius

Since completing my book, I have become very curious about the effects of logic on emotional management, and how we can use our frontal lobes—our logical thinking—to override emotions generated by subcortical brain regions such as the amygdala. I find it fascinating that the Stoic philosophers recognised and grappled with this same issue more than 2,000 years ago.

One of the most famous Stoic philosophers, Marcus Aurelius, wrote Meditations, a book that continues to be a bestseller today. In this collection, Aurelius reflects on how to live a virtuous life through Stoic philosophy, writing personal notes to cultivate wisdom, self-discipline, and tranquillity. He advocates practising rational thought, focusing only on what is within our control, and letting go of what is not. His work encourages detachment from passions, materialism, and praise, instead seeking alignment with nature and duty.

Marcus Aurelius outlined four cardinal virtues or values that, if followed, are believed to lead to a harmonious, satisfying, and meaningful life lived for the common good. Adhering to these four values encourages us to use our heads rather than our hearts in decision-making, helping to develop moral and ethical character. These values address fundamental aspects of human behaviour and decision-making:

1. Wisdom (Prudence) – The ability to see what is true and good, to reason clearly, and to act with sound judgment.

2. Justice – Treating others fairly, respecting their rights, and working for the common good.

3. Courage (Fortitude) – Facing challenges, pain, or fear with strength and moral resilience.

4. Temperance (Self-discipline or Moderation) – Exercising control over desires and emotions and avoiding excess.

   
   

These virtues remain deeply applicable today. Wisdom is crucial when navigating misinformation, making ethical decisions, and managing complexity in work, relationships, and society. Critical thinking, emotional intelligence, and reflection are modern extensions of this virtue. When we evaluate news sources before believing or sharing information, make thoughtful financial or career decisions, or recognise cognitive biases and avoid impulsive reactions, we are actively applying this virtue.

Similarly, justice underpins modern concepts such as human rights, equality, empathy, and social responsibility. It influences our interpersonal behaviour as well as broader systems—including law, politics, and workplace culture. Today, we continue to respect the boundaries of others, seek consent before discussing personal information, advocate for fairness in the workplace, and support movements that promote equality and inclusion.

When reflecting on courage, we understand it not only as physical bravery, as the ancients often did, but also as moral and emotional resilience. Courage helps us face uncertainty, change, ethical dilemmas, and personal challenges. Examples include speaking up against injustice even when it is unpopular, facing illness, loss, or emotional pain with honesty and strength, and taking responsibility for mistakes or difficult decisions.

Likewise, self-discipline and moderation (temperance) are vital in today’s culture of constant stimulation, consumerism, and instant gratification. Temperance supports mental health, healthy habits, mindful technology use, and emotional regulation. We see this in how we manage screen time or social media, practise mindfulness rather than react impulsively, and maintain balance between ambition and rest.

These values still matter because they form a holistic framework for ethical living and psychological resilience. Modern psychology increasingly supports what the Stoics taught: emotional regulation, values-driven action, and reflective thinking contribute to well-being and moral integrity. Stoicism focuses on what we can control and on living with purpose and excellence. It has influenced modern cognitive-behavioural therapy (CBT), positive psychology, leadership training, and many self-development practices. It remains timeless because human nature has changed little in 2,000 years.

In my next few blogs, I will focus on specific emotions—starting with anger—and share what the Stoic philosophers recommended to help manage these emotions. I hope you find this series interesting and that you can apply these ancient insights to your modern-day life.