What is Stoicism?

 

To the individual who has vaguely heard of Stoicism either in modern discussion or through examining deeper pillars of philosophy, Stoicism is basically ancient Cognitive Behavioral Therapy (CBT) with a sprinkling of Dialectical Behavioral Therapy (DBT). This practice has its roots in challenging our thoughts and perspective of events, accepting the present moment as painful as it may be, and surrendering to things outside of our control in life.

 

Stoicism in the Therapy Office

 

 As a therapist, I think it’s important to understand that these timeless principles very much exist in my modern office with fidget-laden tables and sand trays.  It turns out that the sage advice of Epictetus and Marcus Aurelius is not just for philosophers dawning long-trailing robes anymore. Stoicism has found its way into modern therapy, and here’s why I think that’s a match made in existential heaven. 

 

     Before I dive into the heart of the relationship that exists between Stoicism and therapy, I think it’s important to address the half of this pairing. What exactly IS Stoicism? This practice is an ancient Greek philosophy that teaches us to focus on what we can control and accept what we cannot. Founded by Zeno of Citium, it emphasizes maintaining inner peace and resilience by managing our reactions to external events. The core idea is that while we can’t control everything that happens to us, we can control how we respond. Though Stoicism is an ancient philosophy dating back to the Hellenistic period, its principles resonate strongly with contemporary therapeutic practices, offering valuable insights and strategies for managing life’s challenges. 

 

Applications in Mental Health

 

     How are these concepts related? In an era where mental health awareness is at an all-time high, the search for effective therapeutic practices continues to evolve. Since the aftermath of COVID-19, purchases of Stoic-related material have skyrocketed, as well as discussion through modern platforms of podcasts, self-help journals, and seminars surrounding the overall principles of Stoicism. There are intricate parallels between this philosophy and CBT or Acceptance and Commitment Therapy (ACT) and DBT through techniques of radically accepting things as they are, rather than how we wish them to be. Similarly, both practices emphasize the power of interpretation of events and how our thoughts affect our emotions, behaviors and general perspective on life around us.  

 

Modern therapy, particularly Cognitive Behavioral Therapy (CBT), shares several principles with Stoic philosophy. Here’s how Stoic concepts can enhance therapeutic practices: 

 

Cognitive Restructuring and Control

 

CBT involves identifying and challenging negative thought patterns, which aligns closely with the Stoic practice of rational examination. By focusing on changing our interpretations of events rather than the events themselves, we practice the Stoic principle of controlling our reactions. 

 

Mindfulness and Acceptance 

 

Both Stoicism and modern therapeutic approaches like Dialectical Behavioral Therapy (DBT) emphasize the importance of acceptance. Stoicism teaches acceptance of what we cannot change, while DBT encourages radical acceptance of difficult situations without letting them dictate our actions or even agreeing to them. 

 

Emotional Resilience

 

 Stoicism promotes emotional resilience by teaching us to manage our responses to external events. Many teachings in Stoicism say to ‘examine your impression’, by re-evaluating our initial reactions and perhaps high reactivity. In therapy, building resilience through skills like emotional regulation in DBT and stress management mirrors this Stoic approach. 

 

Values-Based Living

 

The Stoic’s (or person practicing these efforts) focus on virtue parallels therapeutic techniques that emphasize living according to one’s values. This approach helps individuals find purpose and motivation, even in the face of adversity.  

 

Setting Boundaries

 

These are just some of many examples illustrating the overlap and relationship between Stoicism and therapy. One other area that I focus on with clients is the concept of boundary setting and the limits that we apply to ourselves for overall wellbeing and quality of life. Though many types of boundaries exist (physical, material, time, etc.), my focus gravitates towards emotional boundaries and for this current discussion, the concept of witnessing others’ emotions without taking them on is a paramount tenant of Stoicism. Stoicism teaches that we should focus on what we can control (our own thoughts, feelings, and actions) and accept what we cannot control (external events and other people’s behavior). By concentrating on our responses rather than external circumstances, we maintain our inner peace and resilience.  

 

       Healthy emotional boundaries help us avoid becoming overwhelmed by other people’s issues or reactions. Stoics advocate for accepting external events and circumstances that are beyond our control. This acceptance is not about resignation but about understanding that these events are not worth our distress, as they do not affect our ability to maintain a virtuous and balanced life. By establishing clear boundaries, we acknowledge that while we can’t change others, we can control how we respond to and interact with them. 

 

Stoic Teachings

 

Responsibility for Self

 

Stoicism emphasizes taking responsibility for one’s own thoughts, emotions, and actions. By focusing on self-control and virtue, individuals take ownership of their own emotional and psychological wellbeing. 

 

Inner Peace Through Rationality

 

Stoics strive for inner peace by practicing rationality and focusing on their own responses to events. By aligning their reactions with reason and virtue, they maintain a steady and peaceful state of mind. 

 

Clarity of Thought

 

Stoicism encourages clear thinking about what is within our control and what is not. This clarity helps in making reasoned decisions and maintaining emotional stability. 

 

Practical Application

 

Okay, so how do we tailor this inside the therapy room with therapist and client? Below are some examples of Stoicism in practice: 

 

Distinguishing Between Control and Non-Control 

 

Example: A client is stressed about their job performance and their manager’s feedback. 

 

Therapist’s Approach: The therapist might help the client identify aspects of the situation they can control (e.g., their personal effort, attitude, and reaction to feedback) and those they cannot (e.g., the manager’s opinions, facial expressions/attending behaviors and workplace politics). Together, they can create an action plan focusing on improving what the client can control and developing strategies to accept or mitigate the impact of what they cannot. This may look like feedback of ‘we can choose to not have an opinion of our manager’s mood’. Utilizing CBT skills of fact checking, cognitive diffusion, and understanding cognitive distortions, the client can identify ways to ‘detach’ from these external events.

Stoic Principle: Focus on what you can control and accept what you cannot. 

 

 

Using Negative Visualization

 

Example: A client is anxious about a potential job loss and the impact on their future. 

 

Therapist’s Approach: The therapist might guide the client through a process of imagining the worst-case scenario (e.g., losing the job) and exploring how they would handle it. This exercise helps the client prepare emotionally and rationally, reducing the fear of the unknown and enhancing their resilience. Additionally, such questions may be asked of ‘what could go well?’ Turning the mind allows individuals to examine catastrophizing and choosing to take a different mind path.

Stoic Principle: Negative visualization involves imagining worst-case scenarios to reduce their power over us. 

 

 

Applying Stoic Principles for the Chaos of the Modern World

 

Some examples that I found to be helpful are to keep a thought/mood log. Another buzzword in modern therapy is ‘mindfulness’. However, it can begin to feel a lot less repetitive if we think of this as ‘awareness’ instead. Awareness of where our thoughts are, the quality of them and if we’re catastrophizing/attempting to change the outcome of something that is just not possible.  

 

Self-Awareness: Keep a journal where you jot down things you can and cannot control. Reflect on how this impacts your daily stressors and interactions. 

 

Value-Based Goals: Set goals that align with Stoic virtues. For instance, focus on goals that enhance wisdom or justice in your life, not only career milestones or material gains. 

 

Practice Acceptance: (This one is huge). Use Stoic techniques to practice acceptance in challenging situations. If you’re stuck in traffic, remember: the traffic is outside your control. Your calm is within. Acceptance and Commitment Therapy (ACT), can be a really structured approach to help you practice acceptance in daily life.

 

Whether you’re new to therapy or looking to deepen your understanding of yourself, Stoicism provides a rich framework for navigating the complexities of the human experience with fresh perspective.  

 

Feel free to share this post with anyone who might appreciate a little ancient wisdom in their modern life! 

 

Written By: Kristen Poppe, LCMHCA, LCASA

 

Kristen is a valued contributor to the AIM Team. AIM is based out of Raleigh NC and has locations in Chapel Hill and Cary. AIM specializes in providing psychiatry, therapy, TMS, and outpatient rehab in Raleigh.

 

If you would like to explore Stoicism in therapy further with Kristen, please complete the contact form at the bottom of the page!