#126 Nancy Sherman: Soldiers and Stoics
Professor Nancy Sherman discusses Stoicism's relevance to modern resilience, decision-making, and emotional control, drawing on ancient philosophy and military experiences. She explores managing emotions, building resilience, and distinguishing virtue from external honor.
Deep Dive Analysis
15 Topic Outline
Introduction to Nancy Sherman and Stoicism's Relevance
Nancy Sherman's Journey to Philosophy
Connecting Stoicism with the Military and James Stockdale
Re-evaluating Stoicism: Beyond 'Suck It Up' Mentality
The Three Levels of Stoic Emotion Theory
Regaining Control Over Emotions: The Stoic Pause
The Power of Writing and Reflection in Emotional Management
Philosophical Techniques for Better Decision Making
Using Philosophy to Reduce Stress and Cultivate Goodness
Distinguishing Virtue from Honor and Glory
Hierarchy, Status, and Its Abuse in Social Structures
Stoic and Philosophical Approaches to Building Resilience
Overcoming Cognitive Biases and Seeing Reality More Clearly
Emotions as Friends in Learning and Understanding
Nancy Sherman's Personal Stoic Practices
8 Key Concepts
Proto-emotions (Pre-emotions)
These are initial, automatic physical reactions to stimuli, such as a jump at a loud sound or knees knocking before battle. Stoics consider them adaptive bodily responses that occur before the mind gives assent or endorsement.
Second Layer Emotions
These are debilitating emotions like full-throated anger, fear, resentment, or chronic grief that arise when proto-emotions are assented to or endorsed by reason. If left unchecked, they can run amok and derail one's well-being.
Third Layer Emotions (Rational Emotions)
These are cultivated, calm, equitable, and serene emotional responses, such as cautiousness (a good kind of fear), rational desire, and charitable pleasure (rational exuberance). They are filtered through reason, allowing for a slowed, thoughtful reaction rather than an impulsive one.
Therapy of the Psyche (Therapeia)
This Greek term describes the Stoic practice of self-reflection, journaling, and discursive meditation, which they used to understand and manage their thoughts and emotions. It's an ancient form of psychotherapy where individuals engage in self-dialogue to recalibrate their responses.
Virtue (Arete/Virtus)
For Stoics, virtue, or 'arete' in Greek, means excellence of character or goodness. They believe virtue is sufficient for flourishing and happiness, distinguishing it as always good, unlike external factors that may only be situationally beneficial.
Indifference (Preferred Indifferents)
This Stoic term refers to external things like health, wealth, relationships, or peace. While these are 'preferred' and generally desirable, they are not considered true 'goods' because they do not guarantee happiness and should not dictate one's inner state or virtue.
Mental Reservation ('If Clause')
A Stoic technique for building resilience, involving planning actions with an implicit 'unless' or 'if it doesn't' clause. This allows for nimble adaptation and pivoting if conditions change, preventing rigid attachment to specific outcomes and fostering agility.
Cosmopolitanism (Concentric Circles)
This is a Stoic visualization practice where one imagines themselves at the center of concentric circles representing expanding groups (self, family, community, humanity, cosmos). The goal is to zealously bring the outer circles closer to the inner, fostering empathy and understanding for all global citizens.
10 Questions Answered
Stoicism, with a big S, involves a sophisticated theory of emotions, distinguishing between automatic proto-emotions, debilitating emotions that arise from assenting to impulses, and cultivated rational emotions that are calm and equitable. It's about managing emotions through reason and recalibrating values, not just suppressing feelings.
Stoics identify three levels of emotions: proto-emotions (automatic physical reactions), a second layer of debilitating emotions (like anger or chronic grief) that arise from endorsing impulses, and a third layer of rational emotions (like cautiousness or rational desire) that are filtered through reason and lead to serene responses.
Stoics suggest monitoring one's impressions, inserting a pause between initial input and reaction, and engaging in reflective practices like journaling at the end of the day to analyze and recalibrate responses.
Writing helps to articulate thoughts, clarify thinking, visualize emotional patterns, and make sense of one's experience, allowing for a more reasoned response rather than an impulsive one.
Stoics recommend 'pre-rehearsing the ills' by visually anticipating potential negative outcomes to avoid being blindsided, and practicing 'mental reservation' by planning actions with an 'if it doesn't' clause to remain agile and adapt to changing conditions.
Stoics propose that virtue (excellence of character) is sufficient for flourishing and happiness. While external things like health or wealth are 'preferred indifferents,' they should not make or break one's happiness, as true worth comes from inner goodness.
Virtue is an intrinsic excellence of character that is always good, whereas honor and glory are external accolades that depend on other people's perceptions and may not be rooted in true goodness. Stoics prioritize virtue as the only true measure of worth.
Philosophy, particularly Stoicism, promotes resilience by teaching mental reservation—the ability to pivot plans when conditions change—and by encouraging a constant updating of information to adapt to new input, rather than being rigidly attached to outcomes.
To overcome biases, one should be aware of the tendency to seek confirming evidence, rely on groups of experts rather than siloed thinking, cultivate communication skills to engage with diverse perspectives, and recognize that emotions can be friends that spark interest and commitment in learning.
A Stoic lesson from Seneca's Hercules Rages suggests that one needs to open themselves up to others and accept their perspective to find self-compassion. By seeing oneself through a more benevolent lens offered by a loved one or friend, one can overcome self-rage and shame.
16 Actionable Insights
1. Prioritize Inner Virtue Over External Metrics
Remember that external metrics like social media likes or followers are not a true measure of your worth; instead, focus on cultivating your inner virtue and goodness. This helps you avoid being driven by false glory and superficial validation.
2. Distinguish Virtue from External Goods
Understand that true virtue (excellence of character) is always good and sufficient for happiness, while external factors like health or wealth are ‘indifferents’ that are preferred but should not determine your happiness. This perspective reduces perturbation by anchoring well-being in character.
3. Cultivate Rational, Serene Emotions
Aspire to rational desire, cautiousness, and ‘rational exuberance’ by slowing down responses and filtering them through reason. This transforms debilitating emotions into calm, equitable states.
4. Insert Pause for Emotional Control
Monitor your impressions and reactions by inserting a pause between the initial input and your response. This ‘observing ego’ creates space for reason to take control of your emotions.
5. Pre-rehearse Potential Negative Events
Mentally rehearse potential negative events, from minor annoyances to significant losses, to prepare for them in advance. This reduces the likelihood of being blindsided or upended if they occur.
6. Practice Mental Reservation for Adaptability
Cultivate resilience by framing intentions with an ‘if clause’ (e.g., ‘I’ll do X unless Y happens’). This allows you to be nimble and agile, quickly updating plans based on new information.
7. Focus on Controlling Controllables
Recognize the limits of your control, especially concerning the agency of others, and focus your efforts on what you can genuinely influence. This involves giving space to others’ autonomy and not dictating their actions.
8. Maintain Complex, Multi-Faceted View
When making decisions, strive to understand the full picture and all its facets, rather than focusing on isolated impulses. This helps ensure the best course of action prevails by considering complex representations.
9. Practice Cooperative, Open Listening
Engage in cooperative endeavors that prioritize listening over talking, genuinely seeking to understand other perspectives. This openness allows you to uncover new insights and challenge your own cognitive biases.
10. Be Aware of Confirmation Bias
Recognize your inherent tendency to seek out confirming evidence and disregard refuting information. This awareness is crucial for making better decisions and getting closer to reality.
11. Embrace Emotions as Allies
Recognize that emotions are not always detrimental but can be valuable allies, sparking interest, passion, and commitment. Infuse conversations and intellectual endeavors with this ‘juice’ to foster creativity and deeper understanding.
12. Journal for Emotional Reflection
Engage in daily journaling, particularly at the end of the day, to reflect on your reactions and responses to events. This practice helps clarify thinking, make sense of experiences, and identify areas for improvement.
13. Calm the Autonomic System
Actively seek ways to cool down your autonomic system, recognizing that sped-up emotions often stem from an overactive internal state. This helps reduce unreflective responses and promotes emotional regulation.
14. Incorporate Eastern Mindful Practices
Supplement Stoic reflection with Eastern mindful practices, such as using a mantra, to quiet your mind and empty your head. This approach complements discursive reflection by calming the autonomic system and reducing mental chatter.
15. Visualize Distant Groups as Kin
Practice visualizing distant groups or ‘outer circles’ as part of your ‘inner circle’ or kin, fostering a sense of cosmopolitanism and empathy. This helps you understand what others bring to the world and see yourself as a cooperative global citizen.
16. Seek External Perspective for Self-Compassion
When experiencing self-rage, shame, or guilt, open yourself up to the perspective of a trusted loved one or friend to find self-compassion. This external gaze can help you see yourself through a more benevolent lens.
9 Key Quotes
It is very hard in a world driven by how many likes you have on a Facebook page or how many followers you have to remember that these metrics are not really a measure of your worth.
Nancy Sherman
I'm leaving the world of technology behind and entering the world of Epictetus.
James Bond Stockdale (quoted by Nancy Sherman)
The last thing I really want to be promoting is suck it up and truck on.
Nancy Sherman
Your body's talking, maybe not your mind. It's your body talking.
Nancy Sherman
I always knew she was a mortal, a mere mortal, meaning we don't live forever.
Nancy Sherman
Your worth has to do with something much different.
Nancy Sherman
Show me how somebody sees the world and I'll show you how they behave.
Shane Parrish
We know emotions are cognitively loaded. We know that cognition is flat unless it's charged or sparked or, you know, an intellectual commitment is just that.
Nancy Sherman
Use your heroic courage to show yourself mercy.
Hercules' friend (quoted by Nancy Sherman)
4 Protocols
Stoic Practice for Emotional Regulation (Seneca's Journaling)
Nancy Sherman (describing Seneca's practice)- At the end of the day, in a quiet moment, reflect on your reactions.
- Identify instances where you got too angry or 'puffed up' (e.g., at a doorman, about seating at a banquet).
- Question if your reaction was justified or if you were 'too puffed up' about something.
- Use this reflection to recalibrate your values and responses for future similar situations.
Stoic Practice for Dealing with Frightening Life Events (Pre-rehearsing Ills)
Nancy Sherman- Anticipate and visualize potential negative events, starting from minor ones (e.g., breaking pottery).
- Gradually move to more significant fears (e.g., death, losing loved ones, business failure, relationship ending).
- Mentally prepare yourself for these possibilities so you are not blindsided if they occur.
Stoic Practice for Building Cosmopolitanism (Concentric Circles Visualization)
Nancy Sherman- Visualize yourself at the center of a series of concentric circles.
- The inner circles represent your immediate self, family, and close kin.
- The outer circles represent broader groups like community, country, and ultimately, all of humanity and the cosmos.
- Commit to zealously bringing the outer circles closer to the inner circles, fostering empathy and understanding for even the most distant groups.
Stoic Practice for Self-Compassion (Hercules' Lesson)
Nancy Sherman (describing Seneca's play)- When experiencing intense self-rage, shame, or guilt, recognize that your internal narrative might be the only one you can tell yourself.
- Open yourself to the perspective of others, especially loved ones or trusted friends.
- Listen to their compassionate view of your situation (e.g., 'the deed was not yours,' 'use your heroic courage to show yourself mercy').
- Allow their external gaze to help you see yourself through a more compassionate lens, fostering self-forgiveness.