Cognitive Distancing Defined

Cognitive Distancing is encapsulated in the well-known saying by Stoic philosopher Epictetus: “It’s not things that disturb us but our opinions about things.” The Stoics argued that it is not the events themselves, whether positive or negative, that affect us, but rather the judgments we attach to them. Essentially, Cognitive Distancing empowers us to view our thoughts as interpretations of reality, rather than reality itself.

To illustrate this concept, consider the analogy of tinted glasses. Depending on the color of the lenses—be it rose-tinted or blue—our view of the world shifts. Cognitive Distancing enables us to remove these glasses and recognize how they influence our perception. This awareness allows us to realize that our thoughts and interpretations of events shape our experiences.

Consequently, we possess the ability to choose our reactions to situations. We can select the "glasses" through which we perceive challenges, thereby envisioning various perspectives on the same issue.

3 Techniques for Practicing Cognitive Distancing

1. Adopting a Third-Person View: Visualize discussing your feelings about a situation as if you were giving advice to a friend. For instance, if I were named John and felt upset about a car accident, I would think, “John feels upset due to the accident” and “What would be the best way for John to handle this situation?” This method fosters a separation between your emotions and the event.
2. Recalling Epictetus’s Wisdom: One of the simplest ways to engage in Cognitive Distancing is to remind yourself of Epictetus’s insight. When confronted with a challenge, pause for a moment and consider, “It’s not things that upset us but our opinions about things.” This reminder can serve as a mental reset for negative thinking.
3. Focusing on Your Sphere of Control: The Stoics maintained that our true power lies in our thoughts, actions, and beliefs. By emphasizing that our reactions to obstacles are within our control, we can distance ourselves from the challenge and reclaim our agency over it.

With these strategies, you can embrace the principles of Cognitive Distancing as taught in Stoicism. I invite you to share your thoughts on this subject in the comments or follow me on Medium for more insights from ancient wisdom.

This video titled "Cognitive Distancing: A Stoic Technique to Remain Calm" explores how Stoic practices can aid in maintaining emotional composure.