Hello VOPZ, welcome to Using English!
The "present perfect continuous" (or "present perfect progressive") is used principally for:
A) An action or state that began in the past, and is still in progress at the moment of speaking, e.g.
1. He has been eating that cheese sandwich for an hour.
2. He has been sitting and thinking about Spinoza since yesterday.
B) An action or state that finished recently, e.g.
3. I have been trying to phone you all day!
C) A repeated action or state, e.g.
4. They have been coming here for their holidays since 1972.
All the best,
Student or Learner