You guys know that I’m a total nerd when it comes to these things, and I’ve been asked to address this a surprising number of times, so let’s look at how Stoic philosophy and Cognitive Behavioral Therapy (CBT) are connected. You really can draw a line from Zeno of Citium to Aaron Beck if you take a few minutes.
First, let’s define CBT. This is kind of the old-school definition of CBT, so come back tomorrow and we’ll look at the movement from first wave behaviorism through this form of therapy and on to more current third wave variants. That’s also a good topic.
CBT is a type of psychotherapy the origins of which are traced back to the work of psychiatrist Aaron Beck in the 1960s. You’ll also hear Albert Ellis associated with the formation of CBT in that his Rational Emotive Behavior Therapy is closely related to Beck’s Cognitive Therapy. CBT focuses on the relationship between thoughts, feelings, and behaviors. It’s based on the idea that our thoughts and beliefs can influence our feelings and actions, and that by changing these thoughts and beliefs, we can change our feelings and behaviors. Note that more current evolutions tend to flip this, focusing more on behavior as the agent of change, but if we are to draw a line between Epictetus and Beck, it helps to start with the original premise of CBT as it was first developed. CBT is used to treat a wide range of mental health conditions, most notably anxiety and depression. It is typically short duration in nature and conducted by a therapist specifically trained in using CBT in practice.
What is Stoicism, or Stoic philosophy? First, understand that Stoicism is not the same as “being stoic” the way Mr. Spock is stoic in Star Trek. That often gets confused. Stoicism is a philosophy that originated in ancient Greece. It was founded by Zeno of Citium as a practical philosophy that focuses on living a good life by learning to accept and understand the world around us. The basic principles of Stoicism include the idea that the world is governed by reason, that we should strive to live in accordance with nature, and that we should strive to be virtuous. Stoics believe that by embracing these principles, we can learn to be content and happy, no matter what life throws our way. In super simplistic terms, Stoicism acknowledges that shit happens and cares more about how we handle it.
CBT is best known as a therapy type but CBT and Stoicism can both be seen as philosophical frameworks. They both emphasize the importance of understanding and altering one's thoughts and beliefs in order to improve one's mental well-being. While they have some differences, they also share principles that make them compatible and complementary. I could probably write 5000 words on this, but lets focus on three principles here:
Reactions.
Present Focus.
Acceptance.
One key principle of CBT is the idea that our thoughts, feelings, and behaviors are interconnected and that our thoughts can influence our emotions and actions. In other words, our thoughts can shape our reality. This principle is similar to the Stoic belief that our perceptions and judgements play a crucial role in determining our emotional state. The Stoics believed that by carefully examining and challenging our thoughts, we can gain control over our reactions and behaviors and therefore avoid being troubled by external events.
Another principle of CBT is the emphasis on the present moment. CBT clinicians often encourage their clients to focus on their current thoughts and feelings, rather than dwelling on the past or worrying about the future. This emphasis on the present is similar to the Stoic emphasis on living in the moment and focusing on what can be controlled. The Stoics believed that by living in the present and releasing our attachment to the past and future, we can find peace and tranquility.
A third principle shared by CBT and Stoicism is the importance of acceptance. CBT encourages clients to accept their thoughts and feelings, rather than trying to suppress them or judge them as good or bad. Similarly, the Stoics believed that it is important to accept whatever happens, as it is ultimately beyond our control. By accepting our circumstances, we can let go of our resistance and find peace. Amor fati - “love your fate” - is a common Stoic reminder that we do best when we accept what is rather than hoping for complete control.
I think if we take away the CBT part of today’s edition of The Anxious Morning and just talked about these three Stoic principles, it would all still sound pretty familiar to you.
I could go on and on, but when we look at reactions, present focus, and acceptance, we can gain a basic understanding of how CBT and Stoicism are closely related.
I haven’t always identified as a practicing Stoic, but as it turns out I kinda have been for many years without really knowing it. I suppose it comes as no surprise then that I gravitate toward a cognitive behavioral approach to anxiety disorders. In the last few years I’ve shifted pretty heavily toward the newer variants of CBT, but the match is still there, especially when it comes to the acceptance part of things.
The bottom line is both Zeno of Citium and Aaron Beck would tell you that it’s not what you think or experience but how you react to those things that matters most in life. They’d both suggest that embracing this is the path to better mental health and a happier life.
I’ll see you tomorrow so we can continue to nerd out together on theories of psychotherapy. Good times, eh?
Hey it’s Monday and that means that today at 2 PM Eastern I’ll do my “Recovery Monday” livestream on YouTube, Facebook, and Twitch. Come join in!
223. From Zeno of Citium To Aaron Beck