Rational Emotive Behaviour Therapy (REBT) is one of the psychological theories most closely aligned with Stoicism. Developed by Albert Ellis in the 1950s, REBT shares many fundamental principles with Stoic philosophy. Here’s a closer look at how REBT relates to Stoicism and the similarities that bind the two:

Key Similarities Between REBT and Stoicism

1. Focus on Rational Thinking

Stoicism: Stoic philosophers like Seneca, Epictetus, and Marcus Aurelius emphasised the importance of rational thought. They taught that our emotional responses are largely determined by our judgments and beliefs about events rather than the events themselves. 

REBT: Albert Ellis proposed that irrational beliefs lead to emotional distress. REBT encourages individuals to identify and challenge these beliefs to promote healthier emotional outcomes. Both Stoicism and REBT assert that changing one’s thoughts can lead to more constructive emotional responses.

2. The ABC Model

Stoicism: Stoicism uses a framework similar to the ABC model to explain how events (A) lead to beliefs (B), which in turn cause emotional consequences (C). This concept underscores the Stoic idea that external events do not dictate our emotional states; instead, our beliefs about those events do.

REBT: The ABC model explicitly outlines this relationship: Activating event (A) → Beliefs (B) → Consequences (C). The model serves as a foundational tool in REBT to help individuals understand and modify their thought processes.

3. Emphasis on Control

Stoicism: A central tenet of Stoicism is the distinction between what is within our control (our thoughts, actions, and responses) and what is not (external events). Stoics believe that emotional well-being comes from focusing on the former.

REBT: Similarly, REBT emphasises that individuals can choose their beliefs and responses. It encourages clients to focus on what they can control—namely, their thoughts and actions—while accepting what they cannot change.

4. Disputing Irrational Beliefs

Stoicism: Stoics practised cognitive disputation by challenging irrational beliefs that led to negative emotions. They advocated for a rational approach to understanding life’s challenges.

REBT: In REBT, disputing irrational beliefs is a core technique. Clients learn to question and counter their irrational thoughts with more rational, constructive alternatives, much like the Stoic approach to challenging unhelpful beliefs.

5. Emotional Resilience

Stoicism: Stoics valued emotional resilience and the cultivation of virtues such as wisdom, courage, and temperance to navigate life’s adversities. They believed that by training the mind to respond rationally, one could achieve inner peace.

REBT: REBT promotes emotional resilience through the development of rational beliefs and coping strategies. By addressing and modifying irrational thoughts, individuals can foster healthier emotional responses and greater resilience in the face of life’s challenges.

Practical Applications

Both REBT and Stoicism offer practical strategies for personal growth and emotional well-being. Here are some examples of how these concepts can be applied in daily life:

Journaling

REBT: Individuals can maintain a thought journal to track distressing thoughts, identify underlying beliefs, and practice disputing irrational thoughts.

Stoicism: Stoics like Marcus Aurelius kept personal journals, reflecting on their thoughts and feelings to cultivate self-awareness and rational thinking.

Mindfulness and Reflection

REBT: Practicing mindfulness can help individuals observe their thoughts without judgment, making it easier to identify and challenge irrational beliefs.

Stoicism: Stoic exercises often involve reflection on daily experiences and contemplation of how to respond to challenges rationally.

Goal Setting and Values Alignment:

REBT: Encourages individuals to set realistic goals based on rational beliefs, fostering a sense of purpose and direction.

Stoicism: Stoics emphasise living in accordance with one’s values and virtues, which can guide decisions and actions.

Rational Emotive Behaviour Therapy (REBT) aligns closely with Stoicism, sharing essential principles related to rational thinking, emotional resilience, and personal responsibility. Both emphasise the importance of understanding the connection between thoughts, emotions, and actions, guiding individuals toward healthier and more fulfilling lives.

By integrating the teachings of Stoicism with the practical strategies of REBT, individuals can cultivate a mindset that fosters emotional well-being, resilience, and a deeper understanding of their own thought processes.