?? Emotions vs. Feelings: The Stoic Perspective

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“Ever felt overwhelmed by emotion, like it’s happening to you rather than something you can control? Maybe you’re angry because someone cut you off in traffic, or anxious because of an upcoming deadline. These reactions seem automatic—like they just happen. But what if you could actually shape them?

Today, we’re diving into the Stoic view on emotions and feelings. The Stoics had powerful insights on this topic, and we’ll break down their approach to help you manage your inner world without suppressing your humanity. By the end of this episode, you’ll see how the Stoics distinguished between emotions and feelings—and how you can apply this wisdom for more peace and resilience.

To start, let’s define the difference between emotions and feelings.

Emotions are immediate, instinctual responses to things happening around us. They’re fast, almost reflexive—a burst of anger, a jolt of fear, or a spark of joy. Think of emotions as automatic reactions that originate in our body and brain.

Feelings, on the other hand, go deeper. They’re how we interpret and process those initial emotional responses. For example, you might feel anger when someone cuts you off on the road, but the feeling comes when you assign meaning to it—like thinking, ‘That person disrespected me.’ Feelings involve conscious thought, adding layers of interpretation to our raw emotions.

The Stoics saw emotions differently from our modern view. To them, emotions weren’t random or automatic—they were judgments we made about our experiences. In other words, emotions arise because we evaluate or judge a situation in a certain way.

Take anger again: a Stoic would say that anger isn’t just an inevitable response to being cut off in traffic. It’s the result of a judgment you made—judging the other driver’s actions as offensive, disrespectful, or unfair. From the Stoic point of view, if we change the way we judge these events, we can change the emotional response that follows.

So, rather than seeing emotions as something uncontrollable, the Stoics believed we could actually manage our emotional reactions by adjusting how we interpret events.

But the Stoics didn’t aim to eliminate all emotions—they weren’t seeking a numb existence. They made a key distinction between harmful passions and ‘good emotions.’

Passions, or extreme emotions like intense anger, jealousy, or fear, were seen as obstacles to living wisely. These strong reactions pull us away from reason, making it harder to make sound choices. The Stoics aimed to reduce these by rethinking their judgments.

On the other hand, they valued positive feelings that come from virtuous living, such as joy, love, or gratitude. The Stoics called these eupatheiai, or ‘good emotions.’ When these feelings arise from rational thinking and virtuous action, they actually contribute to a balanced, fulfilling life. This is why Stoicism isn’t about being emotionless—it’s about developing emotional resilience and wisdom.

Now, let’s talk about how you can apply Stoic techniques to manage emotions and make room for more helpful feelings.

First, cognitive reframing is a core Stoic practice. If something triggers an intense emotion, stop and reconsider the judgment you’re making. Ask yourself: ‘Is this really as offensive or threatening as I’m making it out to be?’ Reframing can help you calm down and respond more thoughtfully.

Second, try the pause technique. When emotions start to rise, mentally step back before reacting. Take a deep breath, slow down, and create a moment of space. This pause lets you choose a response rather than letting the emotion take control.

Finally, value alignment is a powerful habit. Each day, reflect on your core values and how you want to show up in the world. When you’re rooted in your values, it becomes easier to see which emotions are worth acting on and which aren’t. Aligning with values builds resilience, reducing how often we feel swept away by emotions that don’t serve us.

The Stoic view on emotions and feelings reminds us that while we may not control what emotions pop up, we do control how we respond to them. Stoicism is about training our minds to face life’s challenges with clarity and composure. It’s not about becoming a stone wall; it’s about choosing responses that align with our best selves.

So next time you feel that familiar spark of anger, frustration, or anxiety, remember: it’s not the emotion itself but the judgment behind it that you have the power to change. Keep practicing, keep choosing your responses, and as always—stay in the flow. ??

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