The Stoics Invented CBT

While many modern psychological approaches have come and gone, Cognitive Behavioral Therapy (CBT) stands out as a practical, evidence-based method for changing harmful thought patterns and behaviors. What’s fascinating is that its core principles were developed thousands of years ago by the Stoics.

CBT is among the most well-researched and effective forms of therapy available today, with countless studies demonstrating its efficacy for treating depression, anxiety, and other conditions¹. Yet long before modern psychology existed, Stoic philosophers like Epictetus, Seneca, and Marcus Aurelius were advocating remarkably similar techniques.

Epictetus, a former slave who became one of the most influential Stoic philosophers, wrote in his Enchiridion: “Men are disturbed not by things, but by the views which they take of them.”² This fundamental insight—that our emotions stem from our interpretations rather than events themselves—forms the foundation of both Stoicism and modern CBT.

Compare this to the CBT concept of cognitive distortions, where therapists help patients identify and challenge irrational thought patterns. When Aaron Beck developed CBT in the 1960s, he was essentially rediscovering what the Stoics had been teaching since the 3rd century BCE³.

Today, therapy is more mainstream than ever, which is largely positive. However, its effectiveness varies widely depending on both the therapist’s approach and the client’s willingness to engage in the work. The most effective therapies tend to be structured, goal-oriented, and evidence-based—much like Stoic practices.

For many people, therapy provides a valuable space for reflection and growth. In our increasingly disconnected world, having someone listen attentively to your concerns can be transformative. Yet the Stoics would remind us that external support, while helpful, is only part of the equation.

The power of both CBT and Stoicism lies in their shared insight: while we can’t control external events, we have tremendous control over our interpretations and responses. Marcus Aurelius captured this perfectly in his Meditations: “You have power over your mind—not outside events. Realize this, and you will find strength.”⁴

When I was introduced to CBT by a therapist nearly a decade ago, it inadvertently led me to discover Stoicism. The therapist taught me practical skills like articulating my feelings clearly to others and recognizing patterns in my thoughts. She also recommended several CBT books that proved more valuable than our sessions themselves.

In practice, both CBT and Stoicism involve:

1. Identifying automatic negative thoughts
2. Examining the evidence for and against these thoughts
3. Developing more balanced perspectives
4. Acting in accordance with these healthier viewpoints

Seneca advised this type of cognitive reframing when he wrote: “We suffer more often in imagination than in reality.”⁵ This mirrors the CBT technique of reality-testing catastrophic thoughts.

The next time you feel upset about something, try this Stoic-inspired CBT exercise: Ask yourself, “Is this worth being disturbed about? What evidence supports my interpretation? What alternative views might be more accurate or helpful?” Simply recognizing your thought patterns is the first step toward the tranquility that Stoics called ataraxia and modern therapists might describe as emotional regulation.

By practicing these principles regularly, you’ll develop greater resilience and equanimity—virtues the Stoics prized and that modern psychology confirms lead to improved well-being⁶.