On Anger (De Ira)

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On Anger (De Ira) is Seneca's longest and most systematic philosophical work. Written in three books and addressed to his brother Novatus, it is a comprehensive treatment of the nature, causes, and cures of anger. It is also one of the most psychologically penetrating works of ancient philosophy, anticipating many of the insights of modern cognitive behavioural therapy.

Anger is a brief madness. It is an emotion that is completely opposed to reason. It is the most powerful and destructive of all the passions. It has destroyed cities, devastated nations, and brought ruin to countless individuals. — Seneca, On Anger

The Nature of Anger

Seneca begins by defining anger. He rejects the view that anger is natural or useful. On the contrary, anger is a temporary madness that overthrows reason and destroys judgment. It is not a necessary part of human nature; it is a disease of the soul, a voluntary vice that can be cured through philosophical practice.

Seneca distinguishes between the initial shock of an impression the feeling of being slighted and the full-blown passion of anger. The first is involuntary, a natural response. The second is voluntary: it is the act of giving assent to the impression, of deciding that the slight is worth getting angry about. It is in this second moment that we have a choice. The Stoic does not suppress the initial impression but refuses to give it assent.

The Cures for Anger

The second and third books of On Anger are devoted to practical remedies. Seneca offers a wealth of specific advice, much of it remarkably applicable to modern life:

Pause. The best plan is to reject straightaway the first incentives to anger, to resist its very beginnings, and to take care not to be carried away by it. For once it begins to carry us away, it is hard to return to a healthy state.
Delay. When you are angry, give yourself no rest until you have calmed down. Anger is always temporary. If you wait, it will pass.
Examine the impression. Ask yourself: is this really an insult? Is it intentional? Even if it is, is it worth my peace of mind?
Consider the opposite. Think of the situation from the other person's perspective. What would you do in their position?
Remember your own faults. He who is angry at a fault will first have to be angry at himself, for we are all guilty.

The Story of Plato and the Slave

Seneca illustrates his teaching with a memorable anecdote. Plato was once about to beat a slave who had committed a serious offence. He raised his hand, then paused. He stood there, hand raised, for a long time. A friend asked him what he was doing. I am punishing an angry man, Plato replied. Even as he was about to strike, he was aware that his anger needed to be disciplined before he could act justly.

The best plan is to reject straightaway the first incentives to anger, to resist its very beginnings, and to take care not to be carried away by it. For if it once begins to carry us away, it is hard to return to a healthy state. — Seneca, On Anger, Book I

Explore more of Seneca's essays: On the Shortness of Life | On the Happy Life | On Tranquility of Mind | On Providence.

Return to Seneca: A Guide to the Works.