What is Equanimity? Meaning, Benefits, and How to Cultivate it

Equanimity is a state of holding mental and emotional stability and calmness, especially during stressful situations. Dee Marques explores 7 key benefits of this superpower emotion and tells us how we can all become more equanimous...

We all go through moments that test our patience. Maybe it's the driver who cuts you off in traffic, the colleague who takes credit for your work, or the neighbour who keeps leaving piles of boxes and packaging in the landing.

We may start our day with the best intentions, but sometimes, these situations get the best of us, leaving us agitated and on edge. If you’re reading this article, you’re someone committed to personal growth and self-improvement, so chances are you’ve been thinking about what’s the best way to respond to this type of events.

And while there’s no shortage of advice on stress management and emotional regulation, there's a crucial quality that often goes unmentioned: equanimity.

So, what is equanimity exactly? Let's explore the essence of this trait, looking at its true meaning, its profound benefits, and some practical strategies to cultivate it.
 

What is equanimity? Definition and meaning of equanimity

The word "equanimity" comes from the Latin aequanimitas, which combines aequus (meaning "even" or "level") and animus (meaning "mind" or "spirit"). Essentially, it refers to an evenness of mind, a state of internal stability and composure that's not disturbed by experiences that could otherwise make us lose our inner balance.

Equanimity meaning: undisturbed internal stability in the face of stress

This is also an important concept in Buddhism, where equanimity is referred to as upekkha. This word is formed from the Pali prefix upa, which means “over” or “all around,” and the root ikh, meaning “to look” or “to see.” So upekkha is the capacity to see the full picture, of being inclusive in our vision, embracing many perspectives without taking sides.

Equanimity is gaining recognition in the field of mental health. For example, in personality psychology there’s a link between equanimity and resilience, as the intentional practice of this trait can counter high neuroticism and strengthen the ability to cope with stressful situations.
 

“What is equanimity? It refers to an evenness of mind, a state of internal stability and composure that's not disturbed by experiences that could otherwise make us lose our inner balance.”

Understanding the meaning of equanimity also involves recognising its opposite: a state of agitation or emotional reactiveness. Without equanimity, we’re likely to feel dominated by impulses and extreme mood swings that make it difficult to handle stress effectively.

But although equanimity involves maintaining a balanced and non-reactive approach, it doesn't imply a lack of care or being emotionally cold. As meditation teacher Jack Kornfield notes, “True equanimity is not a withdrawal; it is a balanced engagement with all aspects of life. It is opening to the whole of life with composure and ease of mind, accepting the beautiful and terrifying nature of all things.”
 

Benefits of equanimity

Now we understand the meaning of equanimity, let's see how cultivating more of it does wonders for us.
 

1. Enhanced emotional resilience

Equanimity improves the ability to recover from emotional setbacks. Research suggests that people with higher levels of equanimity have greater resilience, as they minimise both the magnitude and the duration of their response to events perceived as negative or unpleasant.
 

2. Stronger self-regulation

There’s also evidence that equanimity helps control disruptive emotions and improve emotional regulation. This trait “tempers” both behavioural and cognitive responses to life experiences, so that we’re not constantly thrown into emotional ups and downs.
 

3. Improved stress management

Sometimes, we can’t help but feel stressed. Equanimity can reduce the impact of stressors by helping us return to a balanced state faster. In turn, this can help reduce the allostatic load of stress (the cumulative effect of stress on body and mind), making us less likely to develop associated conditions, ranging from heart disease to Type 2 diabetes or depressive disorders.

Cultivate equanimity with conscious breathing and meditation 

4. Reduction in anxiety and depression

Since equanimity is about achieving higher levels of emotional stability, its practice can alleviate symptoms of anxiety and depression and gradually lead to fewer mood disturbances.
 

5. Increased self-awareness

Responding to life with composure requires monitoring our reactions, so the regular practice of equanimity promotes self-awareness and leads to a deeper understanding of our thoughts and emotions.
 

6. Better decision-making

We can all remember that decision we made from a place of emotional reactiveness –as well as its negative consequences.

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Since equanimity keeps us disengaged from emotional fluctuations, it facilitates a clearer assessment of situations, so our mind is less likely to be clouded by impulses, helping us make more rational and thoughtful decisions.

7. Quality relationships

There’s no doubt that emotional balance contributes to more harmonious interactions. Not only that, but in reducing our judgements towards others, we can build connections based on greater empathy, compassion, and understanding, reducing conflict and fostering healthier relationships.
 

Examples of equanimity

Here are some situations from daily life that can easily pile up and where equanimity can be of great help:

• Interpersonal conflicts This trait can help us remain calm during disagreements with friends or family members.
• Receiving criticism A composed spirit makes it easier to accept feedback without becoming defensive.
• Daily annoyances Being equanimous can take the edge off daily hassles, such as dealing with bad drivers, people jumping the queue, or inconsiderate neighbours.
• Unexpected changes This trait is key in helping us adapt gracefully to sudden alterations to our plans or to interferences with our daily routines.
• Technological frustrations An equanimous approach is a must in the digital era, as it allows us to keep our cool when we are repeatedly asked for passwords/pin codes, devices malfunction, or internet connections are slow.
 

Cultivating equanimity: meditation and more

Meditation is one of the most powerful ways to cultivate equanimity because it helps us develop the ability to observe our thoughts, emotions, and physical sensations without letting them control our narrative.

In mindfulness meditation, we’re invited to observe what arises with curiosity and non-judgement. Through meditation, we train ourselves to react with equanimity, and over time this can even change our brain. Studies show that mindfulness practice reduces the amygdala’s size (the brain’s fear centre), and improves density in parts of the brain that manage emotional regulation and executive functioning.

 

“Understanding the meaning of equanimity also involves recognising its opposite: a state of agitation or emotional reactiveness. Without equanimity, we’re likely to feel dominated by impulses and extreme mood swings.”

Meditation isn’t the only way to build equanimity. Slow, conscious breathing sends signals to the nervous system that it’s safe to relax. Cognitive reframing can also help: when you feel your balance is getting disrupted, ask yourself “how is this reaction helping me?”. This makes you aware of the fact that you have a choice when it comes to your reactions. From this point, you can choose to interpret events in a less catastrophic way, responding with intention instead of reacting automatically.

What is equanimity? Keeping calm and composure amid chaos

Other helpful actions include spending time in nature, journaling, and even cultivating a daily gratitude habit, which can rewire our emotional responses, gradually replacing reactivity with calm and groundedness.

Takeaway: equanimity is your superpower

Equanimity isn’t something reserved for monks who live isolated from the world or for people who never lose their temper. The beauty of equanimity lies in its everyday power.

Indeed, it’s not about pretending things don’t affect you or about shutting down emotionally. It’s about choosing how to respond, and about becoming the kind of person who can sit with discomfort without needing to fix it or escape it. As Zen master Thich Nhat Hanh said, upekkha is “the ability to let go, not to abandon”.

More importantly, this is a quality you can build. Daily practices like meditation, journaling, and reframing your thoughts can help you become more aware of your patterns, giving you a starting point to develop a stronger inner balance.

So next time you find yourself on the brink, remember: this is the perfect moment to remember the meaning of equanimity and to practise it: breath, and meet your feelings with presence and steadiness. With time and intention, equanimity will become your natural superpower. ●

Images: shutterstock/4 PM Productions, shutterstock/KOTOIMAGES, shutterstock/Bagus Production

Written by Dee Marques

A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.