Why Modern Therapy Owes Everything to Ancient Stoics (And How You Can Benefit Today)

Explore the surprising connections between Stoic wisdom and today’s most effective mental health strategies.

When you think of therapy, you probably picture a modern clinic, a caring professional, and perhaps a worksheet or two. But what if the roots of today’s most effective mental health practices stretch back thousands of years, to the marble columns of ancient Athens and Rome? The truth is, much of what works in therapy today—especially in cognitive behavioral therapy (CBT)—was first practiced by the Stoics.

Take the core Stoic idea that it’s not events themselves that disturb us, but our judgments about them. This is the foundation of CBT, which teaches that our thoughts shape our feelings and behaviors. The Stoics trained themselves to pause, examine their beliefs, and challenge irrational thinking.

Another Stoic tool is negative visualization—imagining setbacks in advance to reduce fear and build gratitude. Modern therapies call this 'stress inoculation.' By rehearsing adversity, we become less anxious and more prepared. Journaling, too, was a Stoic practice. Marcus Aurelius, emperor and philosopher, kept a nightly diary to reflect on his actions and improve his character. Today, therapists encourage journaling for mindfulness and emotional clarity.

Stoicism also offers guidance on fate and acceptance. Instead of fighting what cannot be changed, Stoics teach us to focus on our responses. This is echoed in acceptance and commitment therapy (ACT), which blends mindfulness, acceptance, and values-based action—just as the Stoics did.

Scientific studies now confirm what the ancients knew: practicing these techniques reduces anxiety, boosts happiness, and builds lasting resilience. So, whether you’re facing a personal crisis or just want to feel calmer and more in control, try the Stoic approach. Reflect, accept, and act with purpose. Your mind—and your future self—will thank you.