5 Steps to a More Tranquil Life by João Caldas

Peace of mind, who doesn’t want it? But there are always those problems bugging you, that make you stressed and unmotivated sometimes, and those can lead to some serious mental issues!

Sometimes the universe throws a curve ball that you weren’t expecting. It can be at a great moment, and turn out to be a minor setback or even life-changing. The fact is that the universe does not care about anything or anyone. Sounds harsh I know, but it’s the truth. Life’s full of setbacks, but they can only hurt you if you let them. If you choose to ignore what’s not in your control than their influence on you disappears.

I know it might sound very poetic, and maybe even sounds ridiculous to you, but make no mistake, this is no joke and it can help you. As a matter of fact, Stoicism is the ancient precursor of CBT (Cognitive Behavioral Therapy), an immensely powerful tool to combat modern-day mental illnesses like stress, anxiety, depression, and even substance abuse.

Although a lifestyle completely based on Stoicism isn’t an easy thing to accomplish, there are steps you can take to help you live a more tranquil life. Here, I’ll be giving you a few steps that sound easy to do, but they are not. There will be times in life where you’ll fail. The important thing is to recognize your mistakes, learn from them, and after it, get back to the path you know is the right one for you!

Always Be True To Yourself And Don’t Lie.

If it’s not true, don’t say it and never betray your principles. It is easy to just tell a little lie once in a while. “What’s the big deal? It’s just a small, inoffensive little phrase, it’ll be probably forgotten within a week…” Yeah it might be but there’s someone that never forgets it, your subconscious. That part of your mind can be your greatest ally or your worst enemy. Epictetus said it best: “We tell lies, yet it is easy to show that lying is immoral.” (Enchiridion 52)

It doesn’t really need any more explanation. We all know lying is wrong. Sometimes we lie to get out of an uncomfortable situation and we say to ourselves that we’re right. Sometimes we lie to our boss giving an excuse for a mistake, so we don’t feel the burden of a so-called punishment.

But why not be honest? What’s the worst that can happen? I doubt you’ll wrong anyone important to you if you speak the truth to someone you feel uncomfortable with, so why keep lying? Why maintain the other person in ignorance and keep making yourself feel miserable? There are only two outcomes that can come out of that approach Either the person listens to you and tries to improve. Or he chooses to act bitter towards you, about which, you don’t have to worry about them. You’ll not be able to please everyone, and you’ll find that if you try to do so everyone might like you, but you won’t like yourself.

Why lie to your boss if it is a mistake you’ve made? Why do you try to take the burden out of your responsibility with words? If he somehow punishes you more severely than he should, why don’t you speak with him? There are also only two outcomes that can come out of it if you think about it. Either he listens to you and sees you’re right, or he goes forward with the punishment and maybe even makes it worse. And that would only show you he’s a bitter person, and you don’t have to worry about him. If he cannot accept any truth, he’s not fitted for a leadership position, and time will take care of that problem.

In time you’ll naturally gain the trust of everyone around you. Everybody makes excuses or tries to find a scapegoat. Nobody wants to be on the other side of the crosshairs, but we’re humans. We’re expected to make mistakes, and when we make them, think to yourself: Why am I trying to excuse something that is expected of my Nature?

An honest person is very rare nowadays, so why not make yourself an even more valuable person?

The subconscious makes up the greater part of the mind, and unlike the conscious mind that we’re in control of, think of the subconscious as your sleeping inner super-computer. It registers everything you say, you do, you hear, you see, you read, you taste, etc. It takes everything you give it, so it’s no surprise that when you keep feeding it good habits it will get used to them (and you will as well), but when you feed it bad habits, that might bring trouble.

Making those mistakes or “falling off the wagon” fits into this situation as well. You had some cake and you’re on a diet. You had another couple beers when you said it was enough. You said you were going to do X subject, or stop doing Y bad habit, but you fell off the horse.

Do not crack the whip on yourself. That will bring nothing but pain. Like I’ve said, your subconscious registers everything you give it. Seneca suggested the idea of being able to forgive yourself, which in turn will be much more productive. That approach produces self-love and respect. Ok, you’ve made a mistake, learn from that mistake instead of saying to yourself how bad you are. A simple change on the way you feel about a setback can be the difference from feeling bummed out and sad to see the problem as a point of experience and a stepping stone for a new you!

There’s No Need To Be Rude To Others, Humans Are Made For Cooperation.

It sounds easier said than done, well it is. It’s normal for you to feel aggravated, even angry when someone mistreats you, and you shouldn’t be ashamed of that, as long as you don’t do anything crazy to them but what if you turned the other cheek? What if you were the better person?

Ok, let’s do a little exercise, bear with me on this one. Let’s say you’ve had a bad day at work and unfortunately on your way home you crashed your car against someone else’s car. Nobody got hurt but it’s always a bummer. You’re probably asking yourself how can this day get any worse, and getting ready to drop it on the other unfortunate soul that now has the same problem as you, but instead, he stays calm, never loses the smile he has on his face and helps you at the best of his abilities.

The accident was your fault but still, he understands that humans make mistakes, and when we help one another we can transform that huge problem into a much more manageable one. There’s no need to create a scapegoat when we have the same problem. Help people, be kind, errors are part of human nature. And now I ask you, could you still be angry in that situation?

Humans are made for cooperation – that’s how we created cities, developed civilization over time and went from caveman hunting mammoths and fending off sabertooth tigers to a worldwide network that was able to put people on the Moon.

That would not be possible if a caveman didn’t start helping a fellow caveman hunting and defending himself, which in turn, he learned from him and passed his knowledge down, that successively until this very day, we wouldn’t have achieved anything and might as well still be living in caves.

So why do you ignore this huge network we are part of? There’s only one direction for us and that is forward. To do so, it’s much easier and effortless to help people along the way which in turn they will help and push you forward, instead of climbing over all of them, exhausting yourself doing so and covering very little ground in the process.

Start seeing things for what they really are. Let’s say you know a thousand people, and any of those thousand people know a thousand more. That simple way of thinking puts you in the center of a network consisting of a million people. It’s not surprising that when you help someone and be kind to them you positively affect much of that network, you might be changing peoples lives without you knowing it, but if you go down the angry and bitter path towards someone, you might be destroying people’s lives without you knowing it.

Well, now this is a completely different point of view now, isn’t it? But don’t think you’ve been destroying lives in the past, learn from it and start fresh, as Marcus Aurelius put it: “Think of yourself as dead. You have lived your life. Now take what’s left and live it properly.”  

This isn’t something you’ll start implementing overnight, it will take time, but you’ll realize that when you start being kind to everyone, people start being kind to you. No person in their right mind keeps acting rude to someone that keeps acting kind to them. That rudeness won’t last long, but if it somehow does well, you’ve got nothing to gain by doing the same thing and aggravating yourself. Peace of mind is a very valuable thing.

Don’t Let Your Mind Enslave Your Body

This goes hand in hand with the first step, your mind can be your greatest ally or your worst enemy.

It’s easy to take the path of least resistance, in fact, a study conducted by the University of London concluded that our brain is wired to do so, and like Dr. Nobuhiro Hagura said: ”Our brain tricks us into believing the low-hanging fruit really is the ripest”.

Here I’ll draw on Colin Wilson’s book, New Pathways in Psychology. Humans are very creative with a huge potential to achieve whatever they set their minds to, but that ability has become dormant in modern society and that is a cause for a lot of mental illnesses and unhappiness.

We are wired to chase what we believe is right for us. Mankind was never meant to be idle, since the beginning of time we are a hard-working bunch, that has now become passive with the facilities of modern society and technology.

Show me a man who is not a slave. One is a slave to lust, another to greed, another to ambition, and all men are slaves to fear.


Marcus Aurelius also asked why he was complaining about what is expected of him? Why complain about what fate wants to give him? It’s normal to complain about work, getting up to go to that job you hate, doing that shore that you dread but the day is not only the work and the shore, the day also has much more than that.

There’s an awesome book by Jocko Willink called Discipline Equals Freedom. The title is pretty much self-explanatory, and putting it briefly, it comes down to doing what is hard and reaping the rewards later.

You cannot expect your life to change without hard work, without you pursuing what you know is right for you and later reap its benefits, sometimes it comes down to getting up at 6 am to go to the gym or to send emails, sometimes it means staying up late and go through weekends in your office, but with enough time and effort, you’ll be able to collect the benefits and have a much more tranquil life.

I’ll leave you with a little challenge: start going after what you’ve been putting away. You know, that new year’s resolution of exercising more, that book you’ve been keeping on the shelf, or even that pursuit of your dream job.

I know it sounds scary, I know it’s hard, but is also very gratifying, over time you’ll feel much more fulfilled. When you start chasing something you consider meaningful your brain will thank you.

But don’t make the mistake of going all-in at once. Start slowly, once a week, then twice, eventually it will be part of your routine and doing it an hour a day won’t feel like a chore, it will feel natural. But remember, resting is just as important, don’t forget that, there’s no need… or benefit for you to burn yourself out. When you feel like taking time off, take it! If you feel you deserved it don’t feel guilty about it, enjoy it then get back at it!

With enough time, it might even be easy for you to get up at 6 am to go to exercise or to simply start your day, you might even crave that. You’ll start to feel much more accomplished once you start seeing results, you’ll start saying to yourself that all that discipline and hard work are paying off, and you’ll be looking at your old life with a new mentality, you’re pursuing what fate has laid out for you.

Tough Times WILL Happen. You Have To Be Ready.

It’s funny that we deep down know it, but when tough times come we always get surprised and feel bummed out.

We don’t have any control over the outcome of anything if we think about it. We might guide our actions to the desired outcome, but if it will work or not it’s not really up to us sometimes. Fate just might take control of if, for example, you might keep your car in pristine shape, but it breaks down anyways. You might be in an amazing relationship and contribute a ton for it, but your other half broke up with you for whatever reason. You might work hard at your job, but you still got fired for again whatever reason

You can probably imagine the probable reaction to those events, and it’s normal. Just let it all out, it’s healthy actually, but don’t get stuck in it. In fact, use this quote by Epictetus as a little mental crutch: “Circumstances don’t make the man, they only reveal him to himself.”

The truth is we might think the universe is against us but honestly, it has much more to do than to arrange difficulties for a single life form. It keeps moving forward, and sometimes it puts problems in front of us just because it can.

But if you start looking at adversity from another point of view, it will not only stop hurting you, but will also benefit you. There’s a popular quote that goes: “Hard times make hard men”.

Think that a lot of people have been through what you’re going right now, but ask yourself, what benefit did they get by being angry or depressed? None, nothing at all. It’s normal to feel like that at the time, it’s healthy to let some steam out, but is much more healthy and less draining to put a smile on your face and let your life move on. Whatever you’re going through probably won’t matter in a year, and it can only affect you if you let it. If you keep letting that problem involve you in its darkness you won’t let time do its thing and heal you!

So why not be different? Why not use that adversity to learn and evolve from it? It goes hand in hand with the first step as well, your subconscious registers everything, teach it to look at adversity with a new and much healthier point of view. Take that control away from the darkness and misery. There’s nobody in the history of mankind that succeeded by them, anybody that has a typical approach to adversity normally has a much harder time solving it.

Problems Are Part of Fate And Are Another Door Of Opportunity

It goes hand in hand with the step above, and keeping it going, let’s use those examples. There’s always something to take out of a problem when it happens. I want you to say “Good”, I mean really say it!

Got fired from your job? Good, I was unhappy in it, what about I try a new career? My girlfriend/boyfriend cheated on me? Good, it means that she/he didn’t deserve me and it has shown me that I couldn’t trust’em. My car broke down? Good, it means there’s a problem in a certain area or it’s a reason to make those maintenance checkups I never do.

There’s an awesome video by Jocko Willink that pretty much sums it all up, I’ll link to it here, but there are numerous examples in life of problems being another door of opportunity. I bet you can think of a few if you dig deep, but here are a few examples: food kept going bad? The refrigerator got invented. Diseases were rampant? People created vaccination. Needed to cross the sea? People invented ships. It was cold and dark? People discovered fire. Needed to transport cargo faster and with less effort? Yeah… the wheel. I can keep going on and on, but I think you get the idea.

I know, I know, it’s a lot easier said than done, but well you don’t have many options, you can let yourself feel angry or sad or take a much healthier approach.

Life is change and it will sound grim but it will end one day, so I ask you, why waste time and effort on feeling and acting in a way that will not benefit you? Take some good out of that evil and let life do its thing, help her by giving her the right tools, that is maintaining yourself happy and healthy, keep moving on.

Those steps are pretty much all mental crutches, and it will not be easy to do them, human emotions are natural, and an aggravated reaction to adversity is natural, even healthy, just let some steam out, it’s ok, getting lost in negativity now there’s when you have a problem and is where this steps can help you!

You won’t start being virtuous overnight. It will take time and effort, but you will realize that it’s a much more healthy approach to the problems of life. Sometimes all we need is another point of view, but here I’ll leave you a bonus step:

Be Grateful

For everything you have right now, you might not think it’s a lot, but many people don’t have it. Do you have food on the table? Do you have parents and people that love you? Do you have a smartphone or a laptop that you’re using to read this? Yeah, there’s a lot of things people take for granted but they don’t realize that they are so important and are considered basic and meaningless.

But this simple step will make you look at all the steps above with a new mentality, especially at this new hard time that we really can’t do much about, but the little we can do might be the difference in our life or many others, you can even turn this problem into an opportunity if you look well enough but for now, step by step, little by little, this will help you live a more tranquil and meaningful life.

João Caldas is a mental health writer living in Portugal, passionate about psychology and philosophy, and as a Stoic, always trying to figure what the Universe has prepared for him, helping people to the best of his abilities along the way. He is a fitness enthusiast, a history geek, and a heavy metal fan, all of those responsible for making the person he is today. You can check out his work on his website.

2 thoughts on 5 Steps to a More Tranquil Life by João Caldas

  1. Hamdrow Mitree says:

    Get a auto-immune disease at 50 yers old , were no one tried to understand what I was going through
    Sparked off with uncontrollable anger . Due to the new disease.
    betrayed by everyone, wife,daughter ,son , all my students even my most beloved ones .
    Business, bank accounts shut down , reputation shattered Loss of everyone and everything that was loved , ones life of 30 gone completely . Then the pandemic 1 month later hit hard and fast .while the auto-immune disease progressed , no health insurance, forced me to seek natural resources then getting stranded due to borders closing w/no refund .how does one not end things by thier own hand

    • Javier Gorostiaga says:

      I have heard similar stories like yours, and many of them went forward.
      But everything happens for a reason, and we have to use that situation in our benefit. Like Joao and many other people stated, the mind is the most powerful tool that the universe has ever given us. Use it to find out how can you use that very very unfortunate situation.
      Do it, have nothing to lose.
      Un abrazo

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