The writings of the Stoic philosophers—Marcus Aurelius, Epictetus, and Seneca—are filled with vivid imagery that helps clarify the ideas they teach. Marcus Aurelius speaks of an inner citadel to describe equanimity. Epictetus tells the story of a stolen lamp to remind us not to be disturbed by loss. Seneca compares adversity to a wrestling match that reveals character.

For me, one of the most powerful images comes from Marcus Aurelius’s use of the puppet. If you grew up watching Mr. Rogers’ Neighborhood, you may remember the puppet segments—simple, visual, and effective ways to demonstrate a deeper idea. The ancient Greeks and Romans also used puppets in small performances and storytelling. The image would have been familiar to Marcus Aurelius and his audience—not as a child’s metaphor, but as a recognizable symbol of something being controlled from the outside.

Understand at last that you have something in you more powerful and divine than what causes the bodily passions and pulls you like a mere puppet. - Marcus Aurelius, Meditations, 12.19

Pulled by the strings

This line captures the essence of Stoic practice. The goal is to stop being pulled—to stop reacting automatically to everything that happens around us and to stop dancing to impulses, emotions, and external events as if we have no say in the matter. Because most of the time, that’s exactly what we’re doing.

Someone cuts you off in traffic—your strings are pulled. A boss criticizes your work—your strings are pulled. A comment on social media irritates you—your strings are pulled. A sarcastic comment from a loved one—your strings are pulled. And just like that—you’re dancing to the beat of your impulses.

Men are disturbed not by things, but by the views which they take of things. - Epictetus, Enchiridion, 5

Not because you chose to, but because something in you was triggered. It happens to all of us.

The science of reaction

Modern neuroscience gives us a useful way to understand this. The amygdala, a small almond-shaped structure deep in the brain, plays a central role in processing emotional reactions—especially fear and threat. It responds quickly, often before conscious thought has time to catch up. Left unchecked, it can feel as though the amygdala is pulling the strings while reason sits quietly in the background. But this is exactly where Stoicism does its work.

The pause

Stoicism doesn’t ask you to eliminate emotion. It asks you to become aware of it—to recognize the moment when something is triggered, notice the surge of emotion, and then pause. That moment is everything. In that brief space between stimulus and response, you are no longer a puppet. You have a choice. You can question what you’re feeling, decide whether the reaction is justified, and choose a response instead of being carried along by impulse.

What self-mastery means

This is what the Stoics meant by self- mastery. Not control over the world. Not control over other people. Not even control over what arises within you. But control over what you do next. That is the difference between being pulled and standing still, between reacting and responding, and between living unconsciously and living deliberately.

Loosening the strings

The work is not easy. Emotional patterns run deep, often formed long before we had the awareness to understand them. They can feel automatic, even inevitable.

But they are not final. Each moment gives you another opportunity to practice—another chance to notice the strings and, little by little, to loosen them.

Where to begin

We begin by practicing it. When you feel yourself being pulled, take a breath. Inhale slowly, hold briefly, and exhale with intention. This helps regulate your nervous system and gives your rational mind time to re-engage.

You can also create distance by naming the emotion. Instead of saying, “I’m angry,” try referring to yourself in the third person using your own name: “John is feeling frustrated,” or “Sarah is getting irritated.” It may feel unusual at first, but it creates a small amount of space between you and the emotion, allowing you to observe it rather than be consumed by it.

That shift matters. It allows you to see the situation more clearly and more objectively. You are no longer fully caught in it—you are stepping back from it.

Perspective

The Stoics encouraged a similar perspective. They reminded themselves to see their place within the larger whole—to recognize that they are part of a broader order, not the center of it. This isn’t about diminishing yourself, but about putting the moment in context so it doesn’t grow larger than it needs to be. When you do this, something begins to change. The strings loosen. The reaction softens. And in its place, something steadier emerges— awareness, intention, and choice.

The final freedom

You may not be able to stop the initial pull. But you don’t have to keep dancing.

Self-command is the greatest command of all. - Seneca, Letters, 113.31

Glenn Citerony is an Executive Wellness Coach who employs Stoic concepts to help improve people’s lives. He is passionate about Stoicism and its relevance to addressing today’s challenges. Glenn can be reached at glennciterony.com.

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