How to Think Like a Roman Emperor by Donald Robertson – Stoicism & CBT
- Quik Book Summary
- May 11
- 11 min read
How to Think Like a Roman Emperor by Donald Robertson
Table of Contents
Introduction: The Stoic Emperor
Marcus Aurelius, often referred to as the philosopher-king, ruled the Roman Empire from 161 to 180 CE during its golden age. Despite wielding immense power as emperor, Marcus remained committed to philosophical inquiry and moral self-improvement. His personal journal, later published as "Meditations," reveals the inner thoughts of a ruler striving to live virtuously amidst the pressures of imperial leadership.
In his book "How to Think Like a Roman Emperor," cognitive psychotherapist Donald Robertson expertly bridges ancient Stoic wisdom with modern psychological techniques. Robertson doesn't merely analyze Marcus's philosophy but demonstrates how the emperor applied Stoic principles to overcome personal challenges—from managing chronic pain to handling political betrayal.
"You have power over your mind—not outside events. Realize this, and you will find strength." —Marcus Aurelius
This profound connection between ancient philosophy and contemporary therapeutic approaches makes Robertson's work particularly valuable. Stoicism isn't presented as a dusty historical artifact but as a practical philosophy with striking parallels to evidence-based psychological treatments like Cognitive Behavioral Therapy (CBT).
The Philosophy of Marcus Aurelius
Marcus Aurelius adhered to Stoicism, a philosophical school founded in Athens around 300 BCE by Zeno of Citium. By Marcus's time, Stoicism had evolved into a sophisticated system embracing logic, physics, and ethics. The central Stoic premise is that virtue—wisdom, justice, courage, and temperance—is the only true good, while everything else (health, wealth, reputation) is ultimately indifferent to our happiness.
Marcus's approach to Stoicism was deeply practical. As Robertson explains:
"For Marcus, philosophy wasn't primarily about writing or lecturing but about living well—it was a way of life. Philosophy for him meant studying how to live, and then actually putting those lessons into practice."
Marcus studied under several prominent Stoic teachers, most notably Quintus Junius Rusticus, who introduced him to the works of Epictetus. Epictetus's influence on Marcus was profound, with the emperor frequently echoing the former slave's teachings throughout Meditations.
Three fundamental principles guided Marcus's philosophical outlook:
The dichotomy of control - Clearly distinguishing between what we can control (our judgments and actions) and what we cannot (external events).
Living according to nature - Aligning our behavior with reason and virtue, which the Stoics believed reflected the rational order of the universe.
Cosmopolitanism - Recognizing our shared humanity and duty to contribute to the common good.
Key Stoic Principles from Meditations
"Meditations" wasn't written for publication but as Marcus's personal journal for self-reflection and philosophical reinforcement. This private nature gives readers unfiltered access to how a practicing Stoic applied philosophy to daily challenges. Robertson highlights several recurring themes:
1. Objective Perception
Marcus repeatedly reminds himself to strip away value judgments and see things as they truly are:
"Remove the judgment, and you have removed the thought 'I am hurt': remove the thought 'I am hurt', and the hurt itself is removed." —Marcus Aurelius
This practice of objective description—seeing a challenging situation without emotional embellishment—remains central to modern cognitive therapy. Robertson notes that Marcus's approach remarkably anticipates modern mindfulness techniques that help separate facts from interpretations.
2. Focus on the Present Moment
The emperor frequently emphasized living in the present rather than worrying about the past or future:
"Do not disturb yourself by picturing your life as a whole; do not assemble in your mind the many and varied troubles which have come to you in the past and will come again in the future, but ask yourself with regard to every present difficulty: 'What is there in this that is unbearable and beyond endurance?'" —Marcus Aurelius
This focus on the present moment has become central to mindfulness-based therapies for anxiety and depression. By attending to what's happening now rather than ruminating on past regrets or future worries, we gain psychological freedom.
3. The View from Above
Marcus practiced what Stoics called "the view from above"—mentally zooming out to see human concerns from a cosmic perspective:
"Think of the universal substance, of which you have a very small portion; and of universal time, of which a short and indivisible interval has been assigned to you; and of the destiny, what a small part you are of it!" —Marcus Aurelius
Robertson explains how this cosmic perspective helps diminish excessive attachment to trivial concerns, providing emotional distance from everyday frustrations.
4. Negative Visualization (Praemeditatio Malorum)
The Stoic practice of regularly contemplating potential hardships—not to induce anxiety but to prepare the mind for difficulties:
"Begin each day by telling yourself: Today I shall be meeting with interference, ingratitude, insolence, disloyalty, ill-will, and selfishness." —Marcus Aurelius
Rather than promoting pessimism, this practice fosters psychological resilience and appreciation for what we currently have. Modern research confirms that mentally rehearsing responses to challenges improves actual performance when those challenges arise.
Modern CBT and Ancient Stoicism
One of Robertson's most valuable contributions is illustrating the striking parallels between Stoic practices and modern cognitive-behavioral therapy (CBT). As a practicing psychotherapist, Robertson shows how Marcus was essentially practicing proto-CBT centuries before its formal development.
The cornerstone of both approaches is the understanding that our distress comes not from events themselves but from our judgments about those events. Compare these statements:
Marcus Aurelius: "If you are pained by any external thing, it is not this thing that disturbs you, but your own judgment about it."
Aaron Beck (founder of CBT): "People are not disturbed by things, but by the view they take of them."
Robertson identifies several specific parallels:
Cognitive Distancing: Both traditions teach the separation of thoughts from reality. CBT helps patients recognize "I am having the thought that X" rather than "X is true," while Stoics distinguished between initial impressions and our assent to them.
Behavioral Experiments: Just as CBT encourages testing negative beliefs through action, Stoics advocated gradually exposing oneself to feared situations while maintaining rational perspective.
Socratic Questioning: The method of examining beliefs through logical questioning appears in both traditions.
Values-Based Living: Both approaches emphasize aligning behavior with core values rather than pursuing fleeting pleasures or avoiding temporary discomforts.
Several scientific studies support the psychological benefits of Stoic practices. Research published in the Journal of Rational-Emotive & Cognitive-Behavior Therapy has shown that Stoic exercises can significantly reduce anxiety and increase life satisfaction.
Practical Stoic Exercises for Daily Life
Robertson doesn't just explain Stoicism—he provides practical exercises adapted from Marcus's writings that readers can immediately implement. These include:
Morning Preparation
Begin each day by mentally rehearsing potential challenges and affirming your commitment to respond virtuously:
"Say to yourself first thing in the morning: I shall meet with people who are meddling, ungrateful, violent, treacherous, envious, and unsociable. They are subject to these faults because of their ignorance of what is good and bad." —Marcus Aurelius
Modern application: Spend five minutes each morning anticipating challenges and planning virtuous responses. Research from the American Psychological Association shows that such "implementation intentions" significantly improve follow-through on desired behaviors.
Evening Reflection
End each day with a non-judgmental review of your actions:
"Allow yourself a space of quiet, wherein you can add to your knowledge of the moral good and remind yourself of what nature a man's is." —Marcus Aurelius
Modern application: Robertson suggests a structured three-part review:
What did I do well today? (Reinforcing positive behaviors)
What did I do poorly? (Learning without self-condemnation)
What could I do better tomorrow? (Constructive planning)
The Stoic Fork
When facing any situation, apply what Epictetus called "the dichotomy of control" by asking:
Is this within my control?
Is this outside my control?
For things within your control, take appropriate action. For things outside your control, practice acceptance.
"Make the best use of what is in your power, and take the rest as it happens." —Epictetus (frequently referenced by Marcus)
The modern "Serenity Prayer" famously captures this Stoic principle: "Grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference."
Managing Anger the Stoic Way
Marcus Aurelius was known for his exceptional self-control, especially regarding anger—a remarkable achievement considering the provocations he faced as emperor. Robertson details how Marcus applied Stoic principles to manage this destructive emotion.
The Stoic approach to anger management includes:
1. Recognizing Early Warning Signs
Marcus practiced what we now call "cognitive early warning"—identifying the first signs of anger before it escalates:
"When you are offended at any man's fault, immediately turn to yourself and reflect in what manner you yourself have erred." —Marcus Aurelius
Modern application: Learn to recognize your personal anger cues (tension, increased heart rate, clenched jaw) and intervene early with breathing exercises or cognitive reframing.
2. Cognitive Distancing from Judgments
Marcus repeatedly reminded himself that people's actions don't directly harm him—only his judgments about those actions do:
"If you are distressed by anything external, the pain is not due to the thing itself but to your own estimate of it; and this you have the power to revoke at any moment." —Marcus Aurelius
Modern application: When feeling angry, pause and ask, "Is this worth sacrificing my tranquility?" Research from the National Institute of Mental Health confirms that such cognitive reappraisal effectively reduces emotional reactivity.
3. Perspective-Taking
Marcus practiced seeing others' behavior as stemming from ignorance rather than malice:
"Begin each day by telling yourself: today I shall be meeting with interference, ingratitude, insolence, disloyalty, ill-will, and selfishness – all of them due to the offenders' ignorance of what is good or evil." —Marcus Aurelius
Modern application: When someone behaves poorly, consider what pain, fear, or mistaken beliefs might be driving their behavior. This cognitive empathy doesn't excuse harmful actions but helps maintain your equanimity.
Overcoming Fear and Anxiety
Like us, Marcus faced numerous worries—about his health, the stability of the empire, and the welfare of his children. Robertson examines how Marcus applied Stoic principles to manage anxiety:
1. Analyzing Fears Objectively
Marcus practiced breaking down fearful impressions into their objective components:
"Today I escaped from anxiety. Or no, I discarded it, because it was within me, in my own perceptions—not outside." —Marcus Aurelius
Modern application: When anxious, write down your specific fears and examine them critically: How likely is this outcome? What's the worst that could happen? How would I cope if it did happen?
2. Voluntary Discomfort
The Stoics deliberately practiced enduring minor discomforts to build resilience against fear:
"Practice even what seems impossible. The left hand is useless at almost everything, for lack of practice. But it guides the reins better than the right. From practice." —Marcus Aurelius
Modern application: Robertson recommends gradually exposing yourself to feared situations while maintaining rational thoughts—precisely the technique used in CBT exposure therapy for anxiety disorders. Research published in Behaviour Research and Therapy consistently supports exposure as one of the most effective treatments for anxiety.
3. Fatalism About the Past and Present
Marcus practiced accepting what has already occurred without distress:
"Do not disturb yourself by thinking of your whole life. Do not let your thoughts at once embrace all the various troubles that you may expect to befall you: but on every occasion ask yourself, 'What is there in this that is unbearable and beyond endurance?'" —Marcus Aurelius
Modern application: When facing difficulties, focus on the present moment and the specific actions you can take now, rather than ruminating on the past or catastrophizing about the future.
Stoic Resilience in the Face of Pain and Illness
Marcus suffered from chronic illness throughout much of his life, likely including tuberculosis and possibly stomach ulcers. Robertson explores how the emperor applied Stoicism to manage physical suffering:
1. Cognitive Distancing from Pain
Marcus practiced separating physical sensations from value judgments about them:
"If you are pained by any external thing, it is not this thing that disturbs you, but your own judgment about it. And it is in your power to wipe out this judgment now." —Marcus Aurelius
Modern application: When experiencing pain, practice observing the sensations objectively without adding fearful or catastrophic interpretations. Research from the Journal of Pain confirms that catastrophizing significantly worsens pain experiences.
2. The Inner Citadel
Marcus conceived of his mind as an inner fortress that remains secure regardless of bodily condition:
"The mind adapts and converts to its own purposes the obstacle to our acting. The impediment to action advances action. What stands in the way becomes the way." —Marcus Aurelius
Modern application: Cultivate awareness of your inner capacity to choose your response to pain. Studies from the International Association for the Study of Pain demonstrate that perceived control significantly reduces pain's subjective intensity.
3. Useful Diversion
Marcus advocated redirecting attention away from pain toward constructive activities:
"The art of living is more like wrestling than dancing, in so far as it stands ready against the accidental and the unforeseen, and is not thrown by it." —Marcus Aurelius
Modern application: Develop engaging activities that capture your attention during flare-ups of pain or illness. Research confirms that meaningful engagement reduces perceived pain intensity.
Contemplating Mortality and Living Fully
Marcus frequently contemplated death—not morbidly but as a clarifying perspective that enhances appreciation for life. Robertson explores how this practice transformed Marcus's approach to living:
1. Memento Mori (Remember Death)
Marcus regularly reminded himself of life's brevity:
"You could leave life right now. Let that determine what you do and say and think." —Marcus Aurelius
Modern application: Periodically reflect on your mortality not to induce anxiety but to clarify priorities and eliminate trivial concerns. Research published in the Journal of Personality and Social Psychology shows that healthy mortality awareness increases gratitude and value-aligned decision-making.
2. Cosmic Perspective
Marcus practiced viewing human concerns from a vast temporal perspective:
"Think of the universal substance, of which you have a very small portion; and of universal time, of which a short and indivisible interval has been assigned to you; and of destiny, what a small part you are of it!" —Marcus Aurelius
Modern application: When overwhelmed by concerns, imagine viewing your situation from space or from 100 years in the future. This perspective-shifting reduces emotional attachment to temporary problems.
3. Living Fully in the Present
Marcus emphasized that life's length matters less than its quality:
"It is not death that a man should fear, but he should fear never beginning to live according to nature." —Marcus Aurelius
Modern application: Identify your core values and ensure your daily activities align with them. Research from the field of positive psychology confirms that value-aligned living contributes more to well-being than pursuing pleasure or avoiding discomfort.
The Stoic Path to Tranquility and Joy
Contrary to popular misconceptions, Stoicism isn't about suppressing emotions but about cultivating healthy ones. Robertson explains how Marcus pursued genuine tranquility (ataraxia) and joy (eudaimonia):
1. Virtue as Its Own Reward
For Marcus, right action was inherently satisfying, regardless of outcomes:
"Just that you do the right thing. The rest doesn't matter." —Marcus Aurelius
Modern application: Focus on your own ethical behavior rather than results beyond your control. Research from the Journal of Positive Psychology shows that intrinsic motivation (doing things because they're inherently meaningful) leads to greater satisfaction than extrinsic motivation.
2. Appreciating the Present
Marcus practiced gratitude for current circumstances:
"Do not indulge in dreams of having what you have not, but reckon up the chief of the blessings you do possess, and then thankfully remember how you would crave for them if they were not yours." —Marcus Aurelius
Modern application: Robertson recommends a daily gratitude practice, noting three specific things you appreciate about your life. Extensive research from the Greater Good Science Center confirms gratitude's powerful effects on well-being.
3. Connection to Something Larger
Marcus found meaning through contributing to the common good:
"Men exist for the sake of one another. Teach them then or bear with them." —Marcus Aurelius
Modern application: Identify ways your work and daily activities contribute to others' well-being. Research consistently shows that prosocial behavior increases personal satisfaction and meaning.
Conclusion: The Lasting Legacy of Marcus Aurelius
Nearly two millennia after his death, Marcus Aurelius's philosophical reflections continue to inspire readers worldwide. Robertson concludes by emphasizing how the emperor's lived example—maintaining philosophical principles amidst immense challenges—makes his wisdom particularly compelling.
The enduring value of Marcus's approach lies in its practicality and universality. Regardless of our circumstances, we all face disappointment, loss, conflict, and mortality. The Stoic tools that helped a Roman emperor navigate these challenges remain equally relevant today.
As Robertson writes in his conclusion:
"Marcus Aurelius's legacy is not in buildings or conquests but in the example of his character and the wisdom recorded in his journal. He showed that even at the height of power, true happiness comes from living virtuously and maintaining philosophical perspective."
Modern research increasingly validates what Marcus knew intuitively—that our well-being depends less on external circumstances than on how we perceive and respond to them. By practicing the cognitive disciplines that Marcus refined throughout his life, we too can cultivate the resilience, tranquility, and purpose that characterized this remarkable philosopher-king.
Whether you're facing workplace stress, relationship conflicts, health challenges, or existential questions, the Stoic path offers practical wisdom for navigating life's complexities with grace and inner strength. As Marcus himself might advise: start where you are, use what wisdom you have, and take the next step toward becoming the person you aspire to be.
"Waste no more time arguing about what a good man should be. Be one." —Marcus Aurelius
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