5. Identifying & Investigating

Stoic Philosophy as a Cognitive-Behavioral Therapy

By D. Robertson and T. Codd, originally published in The Behavior Therapist, vol. 42, no. 2, Feb 2019

Stoicism — Philosophy as a Way of LifeDonald J. Robertson

"Stoicism provides the clearest example of a system of psychotherapy in ancient Greek or Roman philosophy. Albert Ellis acknowledged that some of the central principles of Rational Emotive Behaviour Therapy were “originally discovered and stated” by the Stoics and Beck that “the philosophical origins of cognitive therapy can be traced back to the Stoic philosophers...This article highlights Stoicism’s similarities to modern mindfulness and acceptance-based CBT and its potential as an approach to building emotional resilience."

Rumination: A Cycle of Negative Thinking

Rumination involves repetitive thinking or dwelling on negative feelings and distress and their causes and consequences. The repetitive, negative aspect of rumination can contribute to the development of depression or anxiety and can worsen existing conditions.

American Psychiatric Association home

"take steps on your own to help break the cycle of rumination.^{1, 2, 4}... Distract yourself with activities that will interrupt the negative thinking and focus on more positive memories.Try to deliberately recall times when things worked out even with challenges. Enlist the help of family or friends in remembering past positive experiences, times when things turned out well. This can help shift your thinking down a different path. Physical activity and change in environment, especially to a place that has positive associations for you, can help too. Try to separate out different problems or break down larger problems into smaller parts. Tackle one issue at a time. Make a step-by-step plan, be as specific as possible. Write it down. Then begin to move forward, taking action one step at a time.

The 90-Second Rule That Builds Self-Control

The 90-second rule of self-control is at your disposal any time you’re tempted to blow your top.

Psychology TodayBryan E. Robinson Ph.D.

What if I'm triggered?

The effectiveness of a rational-emotive intervention on teachers’ unconditional self-acceptance, perfectionism, and pupil control ideology - PMC

The present research aimed to investigate the effectiveness of a Rational Emotive Behavior Therapy (REBT) intervention on in-service teachers. A quasi-experimental 2-group (intervention vs. control) × 3-time (pre, post-test, follow-up) design was…

NCBI home page

"Research on unconditional self-acceptance found that a low level of unconditional self-acceptance correlates with depression, anxiety, anger, and neuroticism (Popov, 2019; Prihadi et al., 2019; Andronikos, 2021). High levels of unconditional self-acceptance were in general strongly related to mental health, happiness, self-esteem, life satisfaction, well-being, respect for the differences between individuals, and low levels of anxiety and depression (Vural-Batik, 2019; Bernard M. E., 2020). Unconditional self-acceptance also correlates positively with dispositional forgiveness (Porada et al., 2018), self-compassion and flourishing (Venet, 2019; Andronikos, 2021).

Managing intrusive thoughts - Harvard Health

Intrusive thoughts are unwanted thoughts or mental images that make people feel uncomfortable. They’re common, affecting some six million Americans, and can be effectively managed using tools such…

Harvard HealthKelly Bilodeau

"Any life stressor, if big enough, can increase your risk of having intrusive thoughts."

Obsessive-Compulsive Disorder: When Unwanted Thoughts or Repetitive Behaviors Take Over

Information on obsessive-compulsive disorder (OCD) including signs and symptoms, causes, and treatment options such as psychotherapy and medication.

National Institute of Mental Health (NIMH)

"Cognitive behavioral therapy (CBT): CBT is a type of talk therapy that helps people recognize harmful or untrue ways of thinking so they can more clearly view and respond to challenging situations. CBT helps people learn to question these negative thoughts, determine how they impact their feelings and actions, and change self-defeating behavior patterns. CBT has been well studied and is considered the “gold standard” of psychotherapy for many people. CBT works best when customized to treat the unique characteristics of specific mental disorders, including OCD."

4. Cognitive Distortions, Meaning

After recognizing and allowing what is, we can start to investigate our thoughts & beliefs about our adversities and triggers. Our distorted thoughts (cognitive distortions) lead us to self-defeating beliefs about ourselves, others and life in general. Types of Cognitive Distortions 1. All or Nothing Thinking You see things in black

Psychedelic Institute ProjectMichael DeMarco, PhD

Review

3. Rain of Self Compassion

Blog - RAIN: A Practice of Radical Compassion - Tara BrachMeditation, Emotional Healing, and Spiritual Awakening from Tara Brach, PhD - Psychologist, Author, and Meditation TeacherTara BrachJanet MerrickA Myth about Unconditional Self-AcceptanceAlbert Ellis InstitutekdoyleUnconditional Other-AcceptanceAlbert Ellis Institutekdoyle‘Inside the Manosphere’ Reveals the Turmoil of Self-EsteemA new documentary highlights the dangers

Psychedelic Institute ProjectMichael DeMarco, PhD

Review

2. ABC Model

REBT & Existential TherapyAlbert Ellis InstituteMichael HickeyThe ABC Model - The Decision LabThe ABC model is a form of psychotherapy that helps individuals reshape their negative thoughts and feelings in a positive way.The Decision LabDan Pilat How CBT Dismantles ADHD Negativity: Cognitive Behavioral Therapy Overview CBT is supported by clinical

Psychedelic Institute ProjectMichael DeMarco, PhD

Review