The Meaning of Equanimity: Survive Challenges with Composure

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The Activist for Activists. Author of Make a Difference with Mental Health Activism and The Happy Activist: Journey the 5-Step Activism Path to Focus Your Passion and Change the World. Teacher, Psychologist, Environmental Activist, Animal Lover.

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The Meaning of Equanimity

The meaning of equanimity is mental calmness, especially in challenging situations. A person with equanimity is composed and even-tempered. Even when circumstances change, they do not react strongly.

Equanimity first emerged from Buddhism and Stoicism. Rooted in mindfulness practices, equanimity allows you to observe your emotions without becoming overwhelmed. Equanimity helps you remain centered throughout the storm.

Thich Nhat Hanh, the Vietnamese Buddhist monk, was known for his profound equanimity. Despite witnessing the horrors of the Vietnam War, he maintained a state of calm and compassion. His capacity to remain emotionally balanced, even in turbulent times, was a testament to equanimity. His teachings on mindfulness and non-violence have helped people cultivate inner peace and face life’s challenges with clarity.

Research On Equanimity

Research on equanimity shows that we inherit a tendency for equanimity but can also use practices to develop it. For example, research has demonstrated how mindfulness practices can reduce stress and enhance emotional regulation.

“We can seek to enhance our inner sense of peace, our reactivity to external stimuli, and our non-attachment to specific outcomes. And it is well worth our effort, for when we are in a state of equanimity, we can respond to life’s ups and downs with more clarity and wisdom.” Anna Katharina Schaffner, Ph.D

How is Equanimity Measured

Since I am trained as a psychologist, I had many questions when I first looked closely at equanimity. How is equanimity measured? I took a look at the research.

Scientists use scales to measure psychological concepts. These scales are tested to determine if they measure what they are supposed to measure and that they do so consistently. One such measure is the Equanimity Scale-16. The researchers found two unique factors in equanimity: Experiential Acceptance and Non-reactivity.

Experiential acceptance means you accept all your thoughts and feelings, even strong emotions. You are aware that they are happening, and can step back and examine them as if from a distance. This requires an awareness of your thoughts and your body’s reactions.
Non-reactivity means you don’t react strongly to these thoughts and feelings and choose not to react to every strong emotion. When you interact with another person, especially when they are emotional, you are composed and patient, even if you have unpleasant feelings. If you find yourself thinking distressing thoughts and can recognize stress in your body, you can calm yourself.

Equanimity is particularly important to activists, who have heightened compassion for their cause. Since burnout and compassion fatigue are common in activists, you must be able to show your compassion without impacting your well-being. You display equanimity when you offer emotional support to someone without being drawn into experiencing their problems.

Why is Equanimity Important?

The research on equanimity shows that cultivating it is well worth our time and effort. Here are some of the outcomes associated with greater equanimity.

Equanimity helps you:

Deal with stressful situations with calmness instead of impulsivity.
Handle negative thoughts and emotions and avoid becoming stuck in habitual thought patterns.
Build your resilience.
Reduce symptoms of anxiety and depression.
Treat symptoms of PTSD.
Think more creatively and make better decisions.
Improve your interactions with others.

How to Build Equanimity

Here are practical exercises to build equanimity.

Mindfulness and Emotional Regulation

The goals of emotional regulation are to manage your emotions before they become overwhelming and to be able to respond calmly to challenges.

You can do this by recognizing when you are becoming stressed and using techniques like mindfulness and progressive relaxation to get back into a calmer emotional state. Practice mindfulness meditation daily. Try mindful breathing exercises during stressful moments.

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Another method to regulate your emotions is to use journaling to process strong emotions.

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Build Strong Social Connections

Social connection is a proven way to build equanimity because a sense of belongingness encourages equanimity. Who in your social network is supportive and compassionate? Schedule regular check-ins with supportive friends. Join a local or virtual support group.

Reframe Challenges

People with strong resilience can positively reframe challenges. This has the effect of encouraging good brain health.

Perhaps your spouse gets upset that you are going to a protest that might get violent. He asks you to skip it. You feel frustrated and misunderstood, thinking your spouse doesn’t support you. But cognitive reframing of your reactions might lead to a more positive reaction, like: “He is scared for my safety because he loves me. It isn’t really about my activism. Perhaps we can talk about ways to stay safe that make him feel more at ease.”

Reframing this challenge can lead to better communication and improved safety.

Practice Compassion Without Attachment

You may have heard the term ‘attachment’ from a Buddhist perspective.

Compassion is recognizing someone’s suffering and having a desire to alleviate it. It’s grounded in empathy and care. On the other hand, attachment often involves a sense of ownership, expectation, or personal emotional entanglement with the outcome.

Imagine a friend is struggling with getting their child with a disability the support they need. You listen, offer words of comfort, and encourage them to take care of themselves. While you may feel deeply for their pain, practicing non-attachment means resisting the urge to solve their problem or carry their emotional burden. You remain present, supportive, and grounded, understanding that their healing is personal.

Use your equanimity to stay present with your emotions so you don’t react impulsively. Set clear emotional boundaries by recognizing what is within your control and what isn’t. Acknowledge that you can offer support, but your friend’s decisions are ultimately their responsibility.

Supporting others often means stepping back and allowing them to navigate their challenges. Trust in their resilience and capacity for growth, even if it involves struggle.

By cultivating a compassionate presence without attachment, you can foster resilience and equanimity in yourself and others.

Making a Difference

“By maintaining equanimity, we can relate to others without being swayed by personal preferences, biases, or expectations. It promotes an attitude of acceptance, patience, and understanding, creating a conducive environment for effective communication, conflict resolution, and empathy.” – Anna Katharina Schaffner, Ph.D.

Building equanimity is a lifelong journey. By practicing mindfulness, nurturing your support network, and developing emotional regulation skills, you can navigate life’s ups and downs with greater strength and calm.

In turbulent times, your equanimity will support your well-being and inspire those around you. Take small, intentional steps each day; over time, you’ll find yourself responding to challenges with greater courage and composure.

The Meaning of Equanimity: Discover How to Survive Challenges with Composure

The Meaning of Equanimity