Applying Stoicism in Real Life: How Acceptance & Commitment Therapy Can Help
Over the past few years, I’ve noticed a significant rise in the amount of people who are being drawn to Stoic philosophy. Through original writings of Marcus Aurelius and Epictetus, podcasts, or books like The Obstacle Is The Way by Ryan Holiday.
As someone who LOVED studying philosophy in college, I love this. I can remember feeling like my view of the world was shifting by changing how I looked at it, with new ideas, new perspectives, and a new framework for understanding myself and everything around me.
And stoicism offers a very powerful framework for navigating life: focus on what you can control, accept what you can’t, and act according to your values.
But if you’ve tried applying these ideas to your life, you may have noticed something frustrating - understanding Stoicism doesn’t always make it easier to live it out in your life.
You might still feel stuck.
Still overwhelmed.
Still caught in patterns of overthinking, avoidance, or low motivation.
This is where Acceptance and Commitment Therapy (often called ACT) can help.
When I first learned about ACT, I was immediately struck by the similarities in its principles to the philosophy of Stoicism. ACT is an evidence-based approach that helps people move from insight to action - from stuck, overwhelmed, or disconnected, to meaningful, values-based, and purposeful.
So let’s break down a bit more about the connection between Stoicism and Acceptance and Commitment Therapy, and talk about how ACT may be the step you need to apply Stoicism in your life.
Why Stoicism Resonates - But Can Be Hard to Apply
At its core, Stoicism teaches:
Focus on what you can control
Accept what you cannot
Don’t let thoughts or emotions dictate your actions
Live in alignment with your values
These ideas are powerful, and can align deeply with mental health and well-being.
But it’s often not so simple to apply.
Mental health struggles such as depression, anxiety, trauma, or difficulties managing life’s many stressors can impact everything - your energy, your motivation, your thoughts, and your ability to follow through. So even if you agree with Stoic principles, you might still find yourself:
Avoiding things you care about
Getting stuck in repetitive, self-critical thoughts
Struggling to take action
Feeling disconnected from meaning or purpose
This is where people might begin searching for therapy that actually helps them move forward.
What is Acceptance and Commitment Therapy (ACT)?
Acceptance and Commitment Therapy (ACT) is a modern, evidence-based approach to therapy that focuses on helping people develop psychological flexibility - the ability to stay present, open, and engaged in life, even when difficult thoughts and difficult emotions show up.
It’s not about trying to “get rid of” those thoughts or emotions, it’s about learning to live with these experiences while still being able to commit to and live out a life based on your personal values.
Acceptance and Commitment Therapy is supported by a growing body of research showing its effectiveness in helping individuals improve their mental health and overall functioning.
Often times, ACT can be especially helpful for people who have felt stuck in their mental health concerns or like other approaches haven’t fully worked. Because it’s not about focusing only on changing thoughts. ACT helps people:
Respond more flexibly to difficult emotions
Reduce avoidance patterns
Reconnect with meaningful activities and relationships
Stoicism and ACT: Key Overlaps
There’s a strong connection between Stoic philosophy and the principles and goals of Acceptance and Commitment Therapy. ACT takes many of the core ideas found in Stoicism and turns them into practical, learnable skills.
Accepting What You Can’t Control
Stoicism: Focus on what’s within your control.
ACT: Learn to make space for thoughts and feelings instead of fighting them.
Rather than trying to eliminate distress, ACT reduces the struggle with it - so it has less impact on your life.
Changing Your Relationship to Thoughts
Stoicism: Question your perceptions.
ACT: Thoughts are not facts - they’re mental events.
ACT teaches skills to step back from thoughts instead of getting pulled into them.
Instead of: “I’m a failure”
It becomes: “I’m having the thought that I’m a failure.”
Acting on Values Instead of Mood
Stoicism: Live with intention and virtue.
ACT: Take action based on what matters - even when motivation is low.
This is especially important with mental health struggles like depression, where waiting to feel better often keeps people stuck.
ACT for depression emphasizes: Action first. Motivation often follows.
Building Willingness to Experience Discomfort
Stoicism: Discomfort is part of life.
ACT: Avoidance is one of the main processes that keeps mental health struggles going. Willingness to experience discomfort can actually move us closer to a meaningful life.
ACT helps you build the capacity to experience discomfort without shutting down or withdrawing from your life.
Why ACT Can Help When You Feel Stuck in Depression or Other Mental Health Concerns
Acceptance and Commitment Therapy can be especially helpful if:
You feel stuck in depression despite trying other approaches
You understand your thoughts logically but still feel overwhelmed
You struggle with avoidance, shutdown, or disconnection
You feel disconnected from meaning or direction
Instead of waiting to feel better before living your life, ACT helps you begin living in ways that matter - even while mental health symptoms or concerns are still present.
From Philosophy to Practice
Let’s sum it up: If Stoicism offers a philosophy for living, ACT provides a way to practice it.
ACT helps you:
Notice what’s happening internally without getting stuck in it
Unhook from unhelpful thought patterns
Stay connected to your values
Take meaningful action, even when it’s difficult
Over time, this builds psychological flexibility - the foundation for lasting change.
Providing Acceptance and Commitment Therapy in my therapy practice, I have seen clients make some wonderful changes in their life - living with more meaning, more purpose, and more willingness to experience what their life has to offer.
Is Acceptance and Commitment Therapy Right for You?
If you’ve found yourself drawn to Stoic ideas but struggling to apply them in your day-to-day life, you’re definitely not alone.
Understanding a philosophy is one thing.
Learning how to live it - especially when you’re feeling stuck in depression - is something else entirely.
Acceptance and Commitment Therapy offers a way to bridge that gap, helping you move from insight to meaningful, sustainable action.
If you’re feeling stuck and wondering whether ACT might be a good fit for you, let’s talk some more! I offer free 15-minute consultations to discuss if therapy might be a good fit for you. you can schedule the consultation here: https://riseandfind.clientsecure.me. You can also read more about ACT for Depression specifically here: https://www.riseandfind.org/depression-therapy.
