20 Lessons from the Stoics of Antiquity to Help You Overcome Burnout

Zeno of Citium founded Stoicism after losing everything in a shipwreck—which is a pretty radical way to start a career. He taught that we should focus exclusively on what is directly within our control rather than lamenting the lost cargo. When your inbox is overflowing and the Wi-Fi goes down, remember that your only real task is to manage your own reaction to the chaos.

Cleanthes was a philosopher who, in the past, worked at night as a water carrier so he could feed himself during the day. Even if you don’t live in ancient Greece, the lesson remains the same: your mental and spiritual well-being doesn’t have to suffer because of a busy daily life. You can find meaning in any job by putting it to work in service of your nobler aspirations.

Aristotle believed that most of the things that stress people out are actually “indifferent” matters—that is, things that have no real impact on their character. He would no doubt advise you to stop spending your time scrolling through social media in search of bad news or worrying about office politics that won’t matter at all a year from now. By shedding these superficial layers of anxiety, you’ll find that the burden of your daily life becomes much easier to bear.

Known for having “refined” Stoic logic, Chrysippus was convinced that the way we perceive problems is often the source of unnecessary suffering. If you’re experiencing burnout, he wouldn’t blame it on your workload. Instead, he would say that your perception has shifted toward the idea that you absolutely must be perfect under these circumstances.

As the Roman Republic crumbled around him, Cato the Younger remained true to his principles. If he could stand firm in the face of the collapse of an entire government, we can certainly put up with a bad boss or a stressful job. Take care of your emotional well-being, and the chaos outside will roll right off you without affecting you.

There aren’t enough hours in a day. The days are too short, and we waste them on trivialities. Seneca would say that instead of letting your colleagues take over your schedule, you should stay one step ahead of them. Getting rid of the “time-wasters” in your life is the quickest way to stop feeling exhausted.

As a mentor to other Stoic thinkers, Musonius Rufus had time to reflect on what is necessary for happiness. He taught that happiness lies in simplicity. It is not necessary to own all sorts of luxurious things to feel fulfilled in one’s career.

Born into slavery, Epictetus taught that while we cannot always control our external circumstances, the mind remains a private sanctuary. He said that while a boss may dictate work schedules, he cannot dictate one’s mood or self-esteem. It is by embracing this mental independence that we are able to remain calm, even in restrictive or demanding environments.

The Roman emperor literally wrote his Meditations as the world was coming to an end. But he began each day by reminding himself that setbacks were bound to arise on his way to the office. If you start the morning expecting frustrations, you won’t be surprised when they occur.

Porcia was known for her immense self-control and her refusal to let fear or grief dictate her actions. She reminds us that, in times of great stress, people are often much stronger than they realize. When we feel vulnerable, drawing on that inner reserve of courage helps us get through the toughest weeks.

A Greek Stoic, an advisor to the first emperor, knew that one achieves one’s goals by helping others. If you’re starting to feel overwhelmed, helping someone else lighten their workload can give you a new perspective. Not only does this take your mind off your own stress, but giving selflessly is also an excellent way to feel rejuvenated.

As a philosopher who lived through the transition from the Republic to the Empire, Arius was committed to preserving stability in the face of major societal upheavals. He believed that consistency in one’s actions leads to peace of mind, no matter what is happening in the world. Remaining true to one’s personal principles during a “disruption” in a particular sector helps keep morale intact.

Panaetius played a decisive role in introducing Stoicism to Rome and adapting it to the lives of people leading busy public lives. He taught that it was not necessary to live in isolation to be a Stoic; it was simply enough to fulfill one’s duties with excellence. Serenity in professional life comes from doing one’s best and not becoming attached to the results.

A true scholar, Posidonius studied everything from tides to history in order to understand how the universe works. He would encourage us to take a step back and view burnout from a much broader historical perspective. Realizing that the current “crisis” is just a tiny episode in history helps us see it as far less intimidating.

Did you know that the Stoics were the first to practice gratitude? Hecaton believed that we should always keep life’s blessings in mind. So take a moment to find something—anything—to be grateful for on your day off.

Antipater suggested that, while success is a goal, the true purpose lies in the “intention” to act virtuously. If one devotes all one’s efforts to a project and it nevertheless fails due to a stock market crash, it is not truly a failure in the Stoic sense of the term. This mindset helps us avoid overwhelming disappointment in the face of events beyond our control.

Words have great power, and Diogenes was a master at using them. Instead of saying, “This job is ruining my life,” it’s better to say something like, “This job is a challenge right now.” Making a conscious effort to use positive language transforms the emotional experience.

Apollonius was a tutor to emperors, renowned for keeping his composure even during the most heated debates. He demonstrated that it was not necessary to let oneself be swept up in the agitation of others. By remaining “the calmest person in the room,” one preserves one’s mental resources and encourages others to calm down.

Sphaerus helped develop the curriculum for Spartan children. Although most of his teachings have been lost, we know that he emphasized mental strength. Taking a day to recharge is just as important as taking care of your body.

Hierocles viewed relationships as a series of concentric circles, starting with oneself and expanding outward toward humanity. He reminded us that, even though we have a duty to the world, our attention must first be focused on that innermost circle. We cannot help others if our inner flame has completely gone out; therefore, there is no reason to feel guilty about prioritizing rest.