Premeditatio malorum
Calmly picture what could go wrong, and how you would cope, so it loses some of its grip.
If you often get caught in worry loops, health anxiety or intrusive thoughts, you may want to skip this one: for some people, rehearsing what could go wrong feeds worry rather than easing it.
The story
In 41 CE, Seneca was accused of an affair with the emperor's niece and exiled to the island of Corsica. He lost his place in Rome, his career and, for eight years, his home.
From exile he wrote to his mother, Helvia, to comfort her. He told her he had never fully trusted good fortune. Everything it had given him, money, status, reputation, he had kept where it could be taken back without tearing him apart. Because he had thought about losing it all, losing it didn't break him.
The idea
Premeditatio malorum means "the premeditation of evils". The Stoics would deliberately picture a setback: losing a job, a plan falling through, an illness. Not to frighten themselves, but to prepare.
The key difference from worry is the second half. Worry asks "what if it goes wrong?" and stops there. This practice asks "and if it did, how would I cope? What would I do first? Who would help?"
Done well, it leaves you steadier, with a plan in your pocket. If it leaves you more anxious instead, stop: it isn't the right tool for that moment.
Echoes in other traditions
- CBT
Decatastrophising asks the same follow-up question: "and if the worst did happen, how would I cope?"
- Psychology
Coping planning, deciding in advance how to handle a likely obstacle, is linked to following through on goals.
Try it with something on your mind
Pick a setback that's possible but not catastrophic, something you'd rather be ready for.
Your answers stay in this page and aren't saved or sent anywhere.
Check your understanding
What makes premeditatio malorum different from ordinary worry?
Finish the lesson
Answer the question above to complete the lesson.