A Stoic’s Guide to Emotional Regulation

Emotional regulation is your brain's ability to manage feelings in a way that serves your long-term goals. It’s what allows you to pause instead of panic, to respond instead of react.

Biologically, emotional regulation is governed by the prefrontal cortex (your executive brain) working in harmony with the limbic system (your emotional brain). When stress, fear, or overstimulation hit, the limbic system can override logic—what’s often called an “amygdala hijack.”

In modern life, we’re bombarded with micro-hijacks: a harsh email, bad news cycle, traffic, social comparison. Over time, these add up—triggering inflammation, dysregulating cortisol rhythms, and exhausting our nervous systems.

- Mindfulness practices

Including cognitive reappraisal (a Stoic tactic), reduce activation of the amygdala and strengthen prefrontal control, leading to greater emotional stability ([Kral et al., 2018](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5881762/)).

- Adaptogenic

Herbs like Withania somnifera (Ashwagandha) have been shown to modulate cortisol and promote calm without sedation ([Chandrasekhar et al., 2012](https://pubmed.ncbi.nlm.nih.gov/23439798/)).

Think of it this way: your emotions are messengers. But without a trained system to receive, interpret, and reframe those messages, they become saboteurs.

“You have power over your mind — not outside events. Realize this, and you will find strength.” — Marcus Aurelius

At the heart of Stoic emotional mastery lies the Dichotomy of Control. What others say, what happens today, or how people treat you—none of these are up to you. But how you interpret events? How you act in response? Entirely yours.

The Stoics didn’t aim to suppress emotion—they aimed to discipline the judgment that follows emotion. This practice, known as prosoché (attention), was their form of constant mental training.

Seneca reminds us: “We suffer more in imagination than in reality.” 

The Stoics trained themselves to notice the first impression—the gut punch of anger, fear, jealousy—and pause before letting it crystallize into belief or behavior.

This is the Stoic superpower: refusing to outsource your emotional state to external events.

1. Begin with Premeditatio Malorum - Start your day by imagining things going wrong—not as pessimism, but as preparation. 

Ask: What would I do if X happens? This builds psychological flexibility.

2. Regulate Physiology First - Emotional control begins with physical self-regulation. 

Try: 

- Box breathing (4-4-4-4) 

- Cold exposure or contrast showers

- Movement microdoses (walks, mobility drills)

3. Stack Adaptogenic Rituals - Emotional clarity often requires biochemical support. 

Try: Memento Mori Labs’ Ashwagandha and Ayurvedic Adaptogen Blend are formulated to support: 

- Calm mood during daily stress 

- Resilience to emotional volatility 

- Healthy cortisol response

You can take it with your first light exposure and intention-setting ritual to anchor the effect.

4. Reappraisal Journaling - Once per day, write down one emotionally charged event.

Ask: What else could this mean? What’s in my control here? - This combines Stoic logic with neuroscience-backed reframing.

5. Digital Gatekeeping - Unregulated media = hijacked attention = hijacked emotion. 

Try:

- Curate your feed. 

- Schedule your scrolls. 

- Protect your morning inputs.

A few years ago, I was walking out of a high-stakes meeting that didn’t go my way. My stomach tightened. 

My thoughts spiraled. They didn’t get it. Maybe I’m not cut out for this. I was halfway down the block before I remembered something I’d read that morning:

“It’s not things that disturb us, but our judgments about them.” — Epictetus

I stopped. Breathed. Asked: What’s in my control right now?

Not their reaction. But my preparation. My follow-up. My interpretation.

I walked slower. Reframed the story. That night, I brewed a calming adaptogen tonic, journaled three counterfactuals, and closed the day with a cold rinse and quiet.

Was I still disappointed? Of course. But the emotion didn’t own me. And that’s the real win.

Emotional regulation isn’t about becoming unfeeling. It’s about becoming undisturbed.

By fusing Stoic thought with modern tools, you can create an internal architecture that supports calm clarity—even when life doesn’t.

Start with awareness. Build the rituals. Protect your inputs. And remember:

“The greatest empire is to be emperor of oneself.” — Seneca

1. Kral, T. R. A., Schuyler, B. S., Mumford, J. A., Rosenkranz, M. A., Lutz, A., & Davidson, R. J. (2018). Impact of mindfulness-based stress reduction on amygdala response to emotional stimuli. NeuroImage, 181, 1-8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5881762/
2. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262. https://pubmed.ncbi.nlm.nih.gov/23439798/