5-Minute Ancient Practices to Calm Yourself When You’re Triggered

Someone says something. Your chest tightens. Your brain starts composing the perfect cutting response. Or maybe it’s an email, a piece of news, a look from a stranger that sends you spiralling.
We’ve all been there. That moment when your nervous system hijacks your brain and you’re not thinking anymore you’re just reacting.
Here’s the thing: people figured this out 2,000 years ago. The ancient Stoics – Marcus Aurelius, Seneca, Epictetus all dealt with betrayal, loss, and chaos. They developed practical techniques to stay calm when everything felt out of control. (If you want to dive deeper, Daily Stoic is a great modern resource.)
These aren’t abstract philosophy. They’re Stoic mindfulness exercises you can use in five minutes or less.

1. The Pause (A Stoic Mindfulness Exercise)

When to use it: Someone says something that makes your blood boil.

Before you respond, take one breath. Ask yourself: Do I have to respond right now?

Epictetus taught that it’s never the event that upsets us, it’s our judgement about it. That annoying comment? Just words. Your interpretation is what’s causing the rage.

One breath creates a gap between stimulus and response. In that gap, you get to choose.

Try this: Inhale for four, hold for four, exhale for six. By the time you’re done, the spike has passed. (Want to build this into a daily habit? See my Stoic morning routine.)

2. The Control Sort

When to use it: You’re anxious or spiralling about something you can’t change.

The Stoics called this the “dichotomy of control.” Some things are within your control (your thoughts, actions, responses). Some things aren’t (other people’s opinions, outcomes, the past).

Most of our stress comes from trying to control things in the second category.

Try this: Draw a line down a page. “In my control” on one side, “Not in my control” on the other. Sort whatever’s bothering you. Focus only on the first column.

“We suffer more in imagination than in reality.” – Seneca

3. The Zoom Out

When to use it: Something feels catastrophic.

Marcus Aurelius used to imagine looking down at Earth from above. From up there, all the drama looked tiny. He called it “view from above.”

When we’re triggered, our world shrinks to the size of the problem. Zooming out restores perspective.

Try this: Will this matter in 10 years? In 1 year? Will anyone remember this in a month? If not, it’s not as catastrophic as it feels.

4. The Worst Case Acceptance

When to use it: The “what ifs” are eating you alive.

The Stoics practised “premeditatio malorum” its deliberately imagining the worst case. What’s the absolute worst that could happen? Could you survive it?

Almost always, yes. The vague fear is scarier than the specific reality. (This connects to the Stoic idea of Amor Fati – accepting setbacks as part of life.)

Try this: Write down exactly what you’re afraid of. Then write what you’d do if it happened. A plan dissolves anxiety.

5. The Evening Reset

When to use it: Your brain won’t stop replaying the day.

The Stoics reviewed their day each evening – not to beat themselves up, but to learn and let go.

Try this: Before bed, ask: What went well? What didn’t? What’s in my control tomorrow? Then close the notebook. Tomorrow’s a reset.

Pause & Reflect -Which of these five practices would help you most right now? Think about the last time you were triggered. Which technique might have helped in that moment?

Start With One

You don’t need all five. Pick the one that fits where you’re struggling.

Reacting too fast? The Pause. Overwhelmed? The Control Sort. Catastrophising? The Zoom Out. Anxious about the future? Worst Case Acceptance. Can’t switch off? The Evening Reset.

These Stoic mindfulness exercises have worked for 2,000 years. They’re not magic – they take practice. But they work.

Five minutes. One technique. Start there.

Want to go deeper? I’m creating a 30-day Stoicism for Beginners Workbook – coming soon. You might also enjoy Stoicism for Beginners: Why You’re Struggling to Start.

This is your permission slip to start messy.
We don’t chase perfect here we practise progress, because that’s Everyday Mastery

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As always thank you for reading I hope my posts help you in some way, and if you need any support reach out – kel x

Kel

Kel is the writer behind Everyday Mastery, where she shares the real, messy, and meaningful process of building habits, resilience, and self-belief from the ground up. Her writing blends ancient philosophy with modern science, always focused on small, practical steps that lead to lasting