Ataraxist Practical Philosophy / Wellness
Ataraxist practical philosophy or praxis is based on insights that have been inspired by modern psychology and psychotherapy (third wave REBT and CBT), and various philosophical schools of thought—primarily, Stoicism, Epicureanism, and Buddhism. A large credit is due to Albert Ellis’ REBT in formulating many of these vows. Ataraxism.org has partnered with Mental Wellness for All to provide access to general information on the various cognitive-behavioral psychotherapies mentioned below.
Ataraxist Practice
To practice a philosophy of life one ought to do more than just learn about the philosophy—it is necessary that one also incorporate the values and practical wisdom of the philosophy into their daily life. One way to do this is through the recitation and memorization of vows. The following Ataraxist vows draw upon our core principles and our ethical commitments to create a practical philosophy—that is, a practical guide on how to live according to these principles and commitments.
The Ataraxist Vows (Tip: use the mnemonics ACE and ARMOR to help with memorization)
Ethical Vows (ACE):
Acceptance: I vow to develop and practice acceptance.
The Ataraxist view of acceptance is derived from the concept of unconditional acceptance used in rational emotive behavior therapy (REBT). Unconditional self-acceptance (USA) and unconditional other acceptance (UOA) means accepting oneself and others as flawed and fallible, but deserving of respect, love and kindness; unconditional life acceptance (ULA) means accepting that life is complicated, messy, and imperfect.
In life there are things which we can influence and things which we cannot. By fostering a mindset of acceptance toward the unchangeable we learn to direct our attention toward constructively engaging with what can be influenced. By doing so we are able to turn emotional thinking (automatic thinking that is based on our emotions) responses like anxiety and fear into rational responses like caution or preparation. Directing our attention away from that which is outside our control and toward what is rational and actionable fosters equanimity.
Unconditional acceptance does not mean that we have to like or agree with the way things are, rather it means that we understand that there are many things which we cannot change or cannot currently change. Unconditional acceptance ensures that our expectations conform with reality, and it keeps us present-focused (since we cannot change the past and we can only influence the future to varying degrees). Unconditional acceptance also allows us to be more understanding—and therefore more compassionate and forgiving (see Compassion below).
Compassion: I vow to cultivate unconditional and universal compassion and to stand in unconditional solidarity with all sentient beings.
I will strive to see that all sentient beings essentially want the same things that I do, and to have compassion for all of them regardless of how different they appear, or how much I disagree with their beliefs or actions. I will regard the basic needs and desires (see the sentiocentric principle #2) of others as being just as important as my own. I will strive to have compassion for myself as well, and learn from regrets—rather than shame or guilt-trip myself for them.
Ethical commitment: I vow to act according to the commitments of Ataraxist ethics, to the best of my ability. I vow to live authentically (in accordance with my well-thought-out beliefs and values) and courageously.
Mindful Rationality Vows (ARMOR):
Awareness: I vow to develop a greater awareness of my mental and bodily states, so that I may practice greater emotional and behavioral regulation (see Regulation).
Regulation: I vow to learn and practice stress management and grounding techniques, so that I may calm down, slow down, and think rationally (see Reason).
Make distance: I vow to cognitively “distance” myself from my unexamined thoughts, emotions, and desires, so that I don’t automatically believe, identify with, or engage with every thought, emotion, sensation, or desire that enters my mind (remember the aphorism “Don’t believe everything you think”). Through cognitive distancing I will also become better at not reacting behaviorally in automatic ways to my emotions, desires, sensations, and thoughts.
Observe: I vow to non-judgmentally observe and critically examine my mental contents (thoughts, emotions, desires) so that I might better understand them.
Reason: I vow to use reason as my guide in life, and in understanding the world.
I will continually strive to update my views to correspond with the best available evidence, the most reliable rational processes, and the soundest argumentation.
With regard to my own beliefs and thought processes, I will use reason to challenge any irrational or self-defeating beliefs, or any thinking errors, that lead to distressing emotions or destructive behaviors. I will delay my reactions to emotions, thoughts, desires, and events whenever possible so that I may think rationally and select the best possible action/s that conform with my values, and my long-term goals.
The SLOW Technique
The following acronym provides a simple way to remember the basics of mindfulness.
- S — Slow Down: When you feel stressed or overwhelmed, take time to pause and reflect. Resist the urge to act impulsively or to judge yourself for how you’re feeling.
- L — Let Go: Take a deep breath and let go of tension in your body. Accept or let go of what you cannot control. Breathe in deeply through your nose for 4 seconds and exhale slowly through your mouth for 6 seconds; repeat this. Notice the tension in your body and how breathing deeply can help relieve it. Keep breathing this way until you feel relaxed and calm.
- O — Observe: Take note of your thoughts, emotions, and other feelings or sensations. Simply observe them without judgement and without acting on them automatically.
- W — Wise Response: Use your values, goals, and your capacity for rational thought as a guide to plan your action.
SLOW Technique — Additional Info
Notes on S:
By slowing down, we are getting off of “autopilot”—that is, our automatic manner of doing things without thinking carefully first.
Notes on L:
By using deep breathing, or an alternative grounding or stress management technique (see Stress Management and Grounding Techniques document), we are further helping our bodies to relax and get out of automatic states, like fight-or-flight-or-freeze mode. This helps the part of our brain that is capable of rational thought to engage. Letting go of what we cannot control helps to engender acceptance and brings our attention to what we can control.
Notes on O:
When observing your thoughts, emotions, and other feelings/sensations try to do this like a dispassionate scientific observer would. Simply take note of what is there. Instead of saying “I am angry,” simply note “There is a feeling of anger.”
Notes on W:
When thinking rationally about how to proceed, consider the thoughts and feelings you took note of above. Remember the phrase: “Don’t believe everything you think.” Just because you are thinking something doesn’t mean it is true; just because you are feeling a certain way doesn’t mean you have to act on that feeling or believe what it is telling you. Our automatic thoughts and feelings are not always accurate, rational, or helpful. Think about whether you have good reasons or evidence to support your beliefs; think about why you are feeling the way you feel and if you are rationally justified in feeling the way you feel.
By thinking rationally, we are overriding our purely automatic and emotional way of thinking and acting. It is important to note that our goal is not to suppress emotion but to allow reason to investigate our emotions and determine whether we want to follow our emotional impulses or challenge them.
Lastly, focus on what you can control, and let go of what you cannot control. There is no sense worrying about things we cannot change, and focusing on what we can actually do something about allows us to transform unhelpful emotional states like fear or panic into practical actions, such as preparation or caution.
Other examples of transformation unhelpful emotional states into helpful action:
Anger –> assertive communication, working for change, or defensive action
Hatred –> acceptance
Lust –> evaluation of the appropriateness of our desire based on our values
Sadness –> gratitude, focus on our sense of purpose or our ethical commitments
Ataraxist daily practice
As with any life philosophy, implementing the core teachings and developing positive changes in one’s life takes patience and dedication. We encourage those interested in Ataraxism to contact us to get involved in the community, and to read (or recite if you choose) the Six Vows every day. You may choose to do this at a regular time if it helps you to be consistent in your practice. You may also choose to read or recite the Six Vows anytime you become distressed, as this may help you ground yourself and regulate your emotion.
As you read or recite these vows, give thought to how you might better implement each vow into your life. Reflect on how you might do better at living according to these vows. Use a journal if you find this helpful.
Daily introspection and practical mindfulness are some of the best ways we can improve our daily lives. These practices help us to develop decentered awareness (objective detachment), which will allow us to gain insight into our problematic emotions, beliefs, thoughts or desires. Our insight into these phenomena will allow us to spot destructive tendencies and challenge any underlying beliefs or thought processes that may be erroneous or self-defeating. Mindfulness also allows us to stop reacting automatically to our thoughts and emotions, and to stop identifying with negative thoughts and emotions.