Premeditatio Malorum

Whenever I have a hard week, I try to remind myself of some Stoic principles I strive to live by

I don’t even know how many times I’ve read Meditations by Marcus Aurelius, but following the Stoic approach to life is not always easy.

The past few weeks were what I would consider hard. And I’m a strange person in that, whenever I’m going through difficult times, I try to remember how easy my life actually is. Not because everything has been handed to me, but because my struggles are insignificant compared to what others have endured throughout history.

One Stoic practice that helps me regain perspective is negative visualization, or premeditatio malorum—“the premeditation of adversity.” If I were to summarize it, I’d say it’s the intentional reflection on:

• how things could be worse,
• the hardships others have endured,
• and the impermanence of what I currently have.

The goal isn’t to make myself feel guilty for feeling bad. The goal is to increase gratitude, reduce anxiety, and build resilience. Being mentally prepared for hardship isn’t easy, and if it isn’t part of my regular reflections, I know I’ll never be prepared for it.

One thing I often do is watch historical movies and documentaries. Last night, I watched Schindler’s List again. It’s incredibly sad and would bring most people down, but I like watching it when I feel life isn’t going my way. It reminds me of the horrors others went through – horrors I have never come close to experiencing.

It’s not that my suffering doesn’t matter. It’s simply a reminder that hardship is universal, and that perspective can free me from unnecessary, self-inflicted suffering.

There are many ways to practice negative visualization. You can think about something stressful or sad and examine its different sides. For example:

You might feel your job is stressful – but then imagine not having one at all, or having one where your physical safety is constantly at risk. You can reflect on the things you take for granted and imagine losing them or having far less.

Lately, I’ve also been trying to implement what Stoic philosophers call voluntary discomfort. I’m starting small: a cold shower, a simpler meal without meat, spending more time without AC, taking a long walk without my phone, sleeping without a pillow. And honestly, just writing these down makes it obvious how small my “discomforts” really are in the context of the world.

Understanding that everything – and I mean everything – will pass gives me perspective. It reminds me that no happiness is forever, but it also teaches me that no suffering is eternal either. It, too, will eventually pass.

Marcus Aurelius wrote: “Observe how temporary and trivial all mortal things are.”
Which pairs beautifully with another of his reflections: “Think of the countless changes in which you yourself have had a part.”

Life is hard. No one gets through it without suffering. But what we do with that suffering – how we frame it, how we learn from it, how we carry it – shapes our minds and determines how we deal with our emotions.

Thanks for reading.