The Science Behind Stoicism

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When most people hear the word “Stoic,” they picture a stiff upper lip: bottling up emotions, keeping silent about suffering, and pretending not to care. Psychology—and clients I see showing up in my own therapy practice—suggests that this kind of suppression is harmful.

But the ancient philosophy of Stoicism, practised by Marcus Aurelius, Seneca, and Epictetus, is something quite different. It’s about rationality, mindfulness, compassion, and living purposefully. And now, thanks to new research, we can measure how much people actually think and act like authentic Stoics.

The Stoic Attitudes and Behaviours Scale

The Stoic Attitudes and Behaviours Scale (SABS) is the first scientifically validated questionnaire to measure genuine Stoic practice. I was the lead researcher in its development, working closely with colleagues Gary Brown, Ray DiGiuseppe, Johannes Karl, Ronald Fischer, and Greg Lopez and the Modern Stoicism team.

The SABS identifies seven dimensions of Stoicism:

1. Beliefs About Control: Recognising that while we cannot control events, other people or the past, our attitudes, considered thoughts and voluntary behaviours are up to us.
2. Beliefs About Happiness: Understanding that true well-being depends on the things up to us—including character and virtue—not on wealth or success.
3. Stoic Mindfulness: Paying close attention to our judgments and habits of thought, and using practices like daily reflection to catch unhelpful patterns.
4. Virtue: Putting wisdom, courage, justice, and self-control into practice.
5. Benevolence and Compassion: Recognising our shared humanity and extending kindness and care.
6. Ethical Development: Seeing life as a lifelong journey of growth and self-improvement.
7. Stoic Worldview: Placing our lives in a bigger picture, which can bring perspective, acceptance, and gratitude.

That’s a far cry from the poker-faced caricature of Stoicism..

What the Research Shows

The SABS has been tested with thousands of people worldwide. The results are clear: people who scored highly on Stoicism reported greater life satisfaction, stronger resilience, and lower levels of anger and anxiety. By contrast, those who scored highly on “stiff-upper-lip stoicism”, suppressing emotions, did worse.

Research from Stoic Week, an annual event where people live like a Stoic for seven days, shows that even a single week of practice can lead to measurable gains in well-being. Many participants describe feeling calmer, more focused, and more at peace with life’s ups and downs. My own clinical practice has also taught me that when people put Stoicism into practice in their lives, their relationships, stress levels and general well-being all tend to improve.

A Mirror and a Map

The SABS can also help individuals. It works like both a mirror and a map.

You might score high on beliefs about control—you know that you can’t control what others say or do—but low on Stoic mindfulness, meaning you still get caught up in knee-jerk reactions. The message: you understand the principle, but you need to practise applying it in the moment.

Or you might score high on Stoic mindfulness—carefully watching your thoughts—but low on beliefs about happiness, still clinging to the idea that wealth or recognition are essential to a good life. In that case, the next step is to reflect more deeply on what really brings fulfilment.

The scale helps you see where you’re already strong and where you might want to grow.

Why This Matters Now

Two decades ago, mindfulness moved from Buddhist practice into mainstream psychology, following the work of pioneers like Jon Kabat-Zinn, supported by validated measures and research programs. Today it’s used in healthcare, schools, and workplaces.

The SABS could open a similar door for Stoicism. By giving us a way to measure authentic practice, it makes possible new research and new applications—for example, in mental health, resilience training, and helping people cope with chronic illness.

I hope that Stoicism may be able to fill gaps in existing approaches. Cognitive behavioural therapy (CBT) is excellent for treating specific conditions, but often sidesteps questions of meaning and purpose. Mindfulness is powerful for noticing thoughts and feelings, but less strong at challenging unhelpful ones or offering a moral compass. Stoicism offers both and more: clear thinking, direction through the virtues, and a vision of how to flourish.

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5 Stoic Questions to Try Now

Want to see how Stoic you already are? Try answering these questions, rating yourself from 1 (strongly disagree) to 7 (strongly agree).

1. I remind myself that some things are within my control and others are not.
2. When faced with setbacks, I reflect before reacting.
3. I believe that happiness depends more on my character than on wealth or status.
4. I consistently live according to virtues such as wisdom, courage, justice, and self-control.
5. I feel connected to other people and try to act with compassion.

Add up your scores. Higher totals suggest you’re already putting Stoic ideas into practice. Lower scores point to areas you might want to work on.

Note that these questions are adapted from, but not identical to, the full 40-item SABS.

And if you’d like to keep practising beyond a week, my book, 365 Ways to Be More Stoic, offers daily exercises rooted in the same principles.

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