Free Crash Course in Stoicism

Below is the transcript of the main video from my Crash Course in Stoicism.

You can watch the video online at my e-learning site by following the link below, where you will find a quiz, Stoic quotes, reading list, and lots of other resources for people new to the subject who want to learn more about Stoicism.

Click the button below or this link to access the rest of the free course:

This is both fun and beneficial. Can we put it in every congressman’s mailbox?tpetrocci

Thank you for this course. It really piqued my interest in Stoicism and provides great resources for learning more.Paul LaFleur

This is a great introduction to Stoicism by Donald Robertson. I recommend reading his books Stoicism and The Art of Happiness and The Philosophy of Cognitive Behavioural Therapy. Both of these books have helped me develop Stoicism as a philosophy for a better way of living and have inspired me to study CBT as a career path.Mark Husher

Thank you Donald for this free course which is a short but very comprehensive introduction to Stoicism. Familiarising myself with The Meditations by Marcus Aurelius and focusing on meaningful passages was the start of my Stoic journey a few years ago. Having experience of your SMRT course on two previous occasions I can highly recommend them.Alison McCone

I found this course an interesting and easy to understand introduction to the study of Stoicism. It has given me a taste to learn more. Thanks.Colin Conway

Amazing! I always wondered what Stoicism was all about. This is a crash course! Thanks a lot, Donald! Stay blessed.Nuruddin Abjani

Transcript of Video

Hello and welcome. My name is Donald Robertson and this is my five-minute introduction to Stoic philosophy. I first became interested in Stoicism myself in 1996, after doing my philosophy degree. Later, as a cognitive-behavioural therapist, I found it helpful to incorporate Stoicism into my work with clients. In 2005, I published an article on Stoicism in a British counseling journal. Then a book called The Philosophy of Cognitive-Behavioural Therapy, comparing all the psychological strategies found in ancient Stoicism to ones used in modern psychotherapy. I also wrote a self-help book called Stoicism and the Art of Happiness, explaining in plain English how ancient Stoicism can be applied to modern living. In the video you’re watching I’m going to try to explain who the Stoics were, what Stoicism is, and to describe two of Stoicism’s most beneficial psychological exercises.

Where does Stoicism come from?

Today the word “stoicism” (with a small s) denotes a personality trait that involves remaining calm in the face of adversity, or having a stiff upper lip. That’s not the same thing as capital S “Stoicism”, the ancient Greek school of philosophy, which teaches a whole way of life and set of ethical values. Stoicism was founded at Athens, in 301 BC, by a Phoenician merchant called Zeno of Citium, who was influenced mainly by Socrates and the Cynic philosophers. The early Stoics wrote over a thousand books but only fragments survive today. Interest in Stoicism later spread from Greece to Rome. Most of the writings we have come from three Stoics who lived under the Roman Empire: Seneca, who was speechwriter to Emperor Nero; Epictetus, a freed slave who became a famous teacher; and Marcus Aurelius, one of the good emperors. After his death we hear virtually nothing more about Stoicism; Christianity gradually eclipsed pagan philosophy. However, the ancient Stoic school was therefore active for nearly 500 years.

What is Stoicism?

The central doctrine of Stoicism is that the goal of life is virtue, and that virtue is the only true good. “Virtue” is the conventional translation of the Greek arete, which actually means “excellence of character”. The Stoics argued that, understood correctly, what’s healthy or in our self-interest as rational beings coincides perfectly with what’s honourable or genuinely praiseworthy. They also expressed the goal as “living in agreement with nature”, by fulfilling our natural potential, much as a seed does by growing into a tree and bearing fruit. For Stoics, virtue applies to three main areas of life. 1. Our own mind: as animals with the capacity for reason, we should try to fulfil our potential by living rationally and wisely. 2. Other people: as social beings, who naturally care about each other, we should try to live in harmony with other people, in a way that’s conducive to the common welfare of mankind. And 3. The Universe: as citizens of the vast cosmos, we should live in harmony with Nature, calmly accepting the external events that befall us and responding to them wisely.

The Handbook of Epictetus contains a simplified guide, to living in accord with Stoic philosophy. It opens with the words: “Some things are up to us and other things are not.” This mindfulness of our sphere of control is the cornerstone of Stoic resilience. It’s often compared to the famous Serenity Prayer used by Alcoholics Anonymous: “God grant me the Serenity to accept the things I cannot change; the Courage to change the things I can; and the Wisdom to know the difference.” Another well-known quote from the Handbook has long been taught to clients at the beginning of cognitive therapy: “It’s not events that upset us, but our judgements about events.”

What do Stoics do?

The Stoics also used many contemplative exercises. One involves picturing events from high overhead, like the gods atop Mount Olympus. Modern scholars call it “The View From Above.” This helps people to see distressing events as temporary or to place them within a broader context, in a way that can moderate strong emotions. For the Stoics this is also a more realistic perspective because it’s more complete. Psychologists know that when people are anxious their field of attention automatically narrows down. We focus on perceived threats, taking things out of their wider context, and that tends to amplify our feelings. When we pause and encourage ourselves to look at the bigger picture, in terms of both time and space, it can help us remain more composed.

The Stoics also advised us frequently to imagine the worst things that could happen in life as if they were already happening, to practice mentally preparing for them. Therapists today call this “De-catastrophising”. The ancient Stoics would imagine poverty, famine, exile, and plague befalling them. Every day they’d rehearse ways of coping with them, responding with courage, self-discipline, and wisdom. Psychological research has now shown that the modern fad for “positive thinking” can easily turn into an unhealthy form of avoidance. Cognitive therapists therefore encourage clients to visualize upsetting events, and practice building resilience through emotional fire-drills. Negative is the new positive. Or rather it can be healthy to confront negative thoughts patiently, in the right way.


To sum up, what I think appeals most to people about Stoicism is the fact that it provides a guide to life that’s rational, and based on philosophical reasoning rather than one resting on faith or tradition. It’s down-to-earth philosophy, for the man or woman in the street. And it gives us a powerful toolbox of psychological techniques, which are similar to ones now proven to be effective by modern research in psychology. People are also drawn to the beauty of the writings. Indeed, Seneca is one of the finest writers of antiquity; it’s almost as if we could read a cognitive therapy or self-help book that was written by Shakespeare. For example, Seneca once said: “We are more often frightened than hurt; and we suffer more from imagination than from reality.” So what next? Well, I’ve put some extra bonus resources on the following pages to help you learn more about Stoicism… I hope you find them helpful, and please feel free to get in touch if you have any questions…

The Stoic Handbook

Epictetus enchiridion poster

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3 thoughts on “Free Crash Course in Stoicism”

  1. we need to get well past the basics, I don’t read most of your posts because they are too basic and light, shit is happening my friend, I have no time for trivia and ‘fun facts’, I have already read the meditations, seneca’s letters, the enchiridion, schopenhauer’s parerga multiple times, and am currently focusing on cbt and mindfulness

    1. Sure but most people haven’t read that. This course is specifically aimed at total newcomers, so not for you. (Although that said, it sounds like you’ve not read some of the texts mentioned in it.) Actually, most of the writing I do is aimed at people who are more familiar with Stoic literature. Take another look at the archive and you’ll find a lot of articles that go beyond the sources you’ve mentioned having read, for instance.

  2. Thank you for the education and reminder. I personally find Serenity Prayer and Epictetus Life’s attitude one of the greatest Wisdom and Challenges. This prayer’s been known and practised not only in most of the AA sister support groups but also in many other everyday fields… Thank you for underlying the fact that C/BT “has borrowed” this Wisdom (Mr Ellis and Beck included). I guess you are a very dedicated and authentic therapist for you “preach” what you practice. Stay well ~

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