Stop reading about courage. Start training it.
Stoicism is a martial art for the mind. My self-paced training camp gives you drills and real-world practice for the what-ifs, overthinking and things you keep putting off.
About 20 minutes a session · A suggested 30-day route
One payment, not a subscription · Lifetime access · 30-day refund
My free Stoic Anxiety Challenge: 7,000+ students · Rated 4.8 on Insight Timer
A look inside: course lessons, your Notion dashboard and downloadable workbooks.
Your practice kit
A practice for the moment you’re in.
The Panic Protocol
When a wave hits. Learn the sequence, then return to the guided audio and wallet card.
The What-If Scan
When tomorrow keeps playing on a loop. Rehearse a guided practice for the predictions your mind keeps making.
The Fear Pyramid
When you keep putting it off. Build your ladder of real situations and practise one level at a time.
The 3am Return
When you are lying awake with your thoughts. A guided practice to return to in the middle of the night.
Try a drill
Step onto the mat. Watch how I teach.
This 53-second excerpt comes from the Panic Protocol lesson. Watch it to get a feel for how I explain the practice before you join.
The practice
A martial art for the mind.
I think of Stoicism as psychotechnology: practical tools for examining what you tell yourself and choosing what to do next. This is where we work on the gap between knowing and doing.
Drills. Rehearse the What-If Scan, the View from Above and Premeditatio Malorum before you need them.
Reps. Use the Triple Column Technique and the Cost-Benefit Analysis to work through a fearful thought on paper.
Sparring. Climb your Fear Pyramid one level at a time. Use The Behavioural Experiment to test a prediction and record what happened.
Your day-30 grading: retake the Burns Anxiety Inventory and GAD-7, then compare your scores and practice notes. Your own numbers, not my opinion. These are self-check questionnaires, not a diagnosis.
01
The Companion
33 pages to keep the Stoic ideas and practice sequences close at hand.
02
The Practice Workbook
37 pages for written reps: worked examples and worksheets for your own situations.
03
The Panic Workbook
25 pages to use alongside the Panic Protocol. Learn the practice before you need it.
Shown: actual course pages
From the mat
I panicked. Then I found the next move.
At my first jiu-jitsu competition, I was a white belt. My opponent was much stronger and had more stripes on his belt. He took me down fast. I panicked.
My coach shouted: “Stay calm, Jon.” I returned to my breath, found an opening and swept him. I still lost the match. I walked off smiling because I had learned more from that struggle than from any easy round.
Today I’m a purple belt, with more than seven years on the mats. I’m still practising because I still need it. That is the spirit of this course. Tested, not preached.
The Stoic tradition
Philosophy you practise.
YOUR NOTION PRACTICE SPACE
Your training log.
Open The Morning Check-In, name what is weighing on you and choose your next action. Return to The Evening Reflection to review the practice.
Nine journal templates and the 30-day checklist give the work a structure. Record the reps and return to the practices you need.
Use the Triple Column Technique, the Cost-Benefit Analysis and The Behavioural Experiment on your own thoughts and situations. The practice belongs to you.
Prefer paper? The Practice Workbook gives you another way to work with the course.
YOUR NOTION PRACTICE DASHBOARD
The blank dashboard, ready to copy. Select the image for a closer look.
The Morning Check-In
The Evening Reflection
Nine reusable journals · 30-day checklist · links to the course
COURSE CONTRIBUTOR
Allan John · What Is Stoicism?
Allan, the creator of What Is Stoicism?, has contributed meditations, Notion templates and guest teaching to Stoic Anxiety Mastery. His work offers another way to bring Stoic practice into everyday life.
“Knowing how anxiety feels, I thought Jon got this course spot-on.”
Allan John, reviewing Jon’s earlier seven-session anxiety meditation course on Insight Timer, December 2021. Allan is also a contributor to Stoic Anxiety Mastery.
Your training camp
Your training route, stripe by stripe.
Start with your baseline self-checks, the Panic Protocol and your training log. Then follow the four stripes: Know the Hydra, guided drills, written and behavioural practice, and integration. Climb your Fear Pyramid one level at a time. Around day 30, compare your own numbers and reflect on the work. Graduation brings a letter from me and a 90-day maintenance plan. The 30 days are a rhythm, not a deadline.
77 lessons in 12 sections. About 20 minutes a session, at your own pace. Explore the course below, including The Core-Fear Annihilator, Pre-Meeting Reset, The 3am Return and The Rumination Interrupt.
Orientation
12 lessons and resources
Day 1: your baseline self-checks, training log and practice kit.
- 1.1Welcome from JonVideo · 6:18
- 1.2How this course is structuredWritten guide
- 1.3Take the Burns Anxiety Inventory (baseline)Download
- 1.4Take the GAD-7 (baseline)Download
- 1.5Set up the Stoic Sage AIOptional AI tool
- 1.6Set up the Triple Column Coach AIOptional AI tool
- 1.7Download the CompanionDownload
- 1.8Download the Practice WorkbookDownload
- 1.9Download the Panic WorkbookDownload
- 1.10Download the Visual LibraryDownload
- 1.11The 30-day master checklistDownload
- 1.12A note on safety and scopeVideo · 4:43
The Panic Protocol
5 lessons and resources
Learn the sequence before a wave hits. Lesson, guided audio and wallet card.
- 2.1The Panic Protocol theory videoVideo · 14:44
- 2.2The Panic Protocol audioGuided audio
- 2.3The wallet crisis cardResource
- 2.4Using the Panic WorkbookWritten guide
- 2.5When to escalate to professional supportWritten guide
Week 1: Know the Hydra
6 lessons and resources
Stripe 1: understand what sets fear off and what keeps it going.
- 3.1The 4 Causes of AnxietyVideo · 25:57
- 3.2The 6 Things to Psychologically FlourishVideo · 27:27
- 3.3The Cognitive ModelVideo · 18:08
- 3.4The Exposure ModelVideo · 16:26
- 3.5The "High Five": Five Stoic Problems with AnxietyVideo · 9:19
- 3.6The Four Stoic AntidotesVideo · 13:26
Week 2: Guided practices
7 lessons and resources
Stripe 2: seven guided drills, from the What-If Scan to the Core-Fear Annihilator.
- 4.1The What-If ScanGuided audio
- 4.2Maxim CreationGuided audio
- 4.3The Sensation SweepGuided audio
- 4.4The View from AboveGuided audio
- 4.5Premeditatio MalorumGuided audio
- 4.6Amor FatiGuided audio
- 4.7The Core-Fear AnnihilatorGuided audio
Week 3A: Written practices
8 lessons and resources
Stripe 3: written reps with the Triple Column Technique, Cost-Benefit Analysis and The Behavioural Experiment.
- 5.1Introduction to the practicesVideo · 1:23
- 5.2The Morning Check-InVideo · 9:10
- 5.3The Evening ReflectionVideo · 5:21
- 5.4The Triple Column TechniqueVideo · 12:12
- 5.5The Cost-Benefit AnalysisVideo · 9:03
- 5.6The Behavioural ExperimentLesson
- 5.7Past AuthoringVideo · 9:49
- 5.8Bonus: The Triple Column Coach AIOptional AI tool
Week 3B: Behavioural practice
4 lessons and resources
Sparring: build your Fear Pyramid and practise one level at a time.
- 6.1The Premeditation WalkthroughVideo · 9:30
- 6.2The Fear PyramidVideo · 7:31
- 6.3The AWARE ModelVideo · 12:56
- 6.4The Discard Anxiety JournalVideo · 3:48
Week 4: Integration
6 lessons and resources
Stripe 4: Deep Acceptance and recorded masterclasses for your ongoing practice.
- 7.1Deep Acceptance: The PastGuided audio
- 7.2Deep Acceptance: The FutureGuided audio
- 7.3Goal Setting (Part One)Video · 1:03:04
- 7.4Goal Setting (Part Two)Video · 1:02:25
- 7.5Decode the Social MatrixVideo · 1:43:57
- 7.6Negative Thought LoopsVideo · 1:28:51
Day-thirty review
5 lessons and resources
Your grading: repeat the self-checks and compare your own numbers and notes.
- 8.1Why we re-testWritten guide
- 8.2Take the Burns Anxiety Inventory againDownload
- 8.3Take the GAD-7 againDownload
- 8.4Reflection promptsResource
- 8.5What to do if your score is concerningWritten guide
Graduation
6 lessons and resources
A letter from me and a 90-day maintenance plan to keep training.
- 9.1A graduation letter from JonLesson
- 9.2The 90-day maintenance planDownload
- 9.3Relapse signals: a one-pagerDownload
- 9.4When to seek more supportWritten guide
- 9.5Annotated reading listResource
- 9.6Stoic Vault invitation (optional)Resource
Anxiety Meditation Library
8 lessons and resources
Seven practices for the moments you need them: mornings, meetings, 3am and more.
- 10.0An introduction to the guided meditationsVideo · 0:35
- 10.1Morning Anxiety ProtocolGuided audio
- 10.2Pre-Meeting ResetGuided audio
- 10.3The 3am ReturnGuided audio
- 10.4Body Scan for Anxious TensionGuided audio
- 10.5Meeting the Feared OutcomeGuided audio
- 10.6Evening DecompressionGuided audio
- 10.7The Rumination InterruptGuided audio
Start with the course guidance and choose what fits.
Visual Library
5 lessons and resources
Wallpapers, reminder cards, Apple Watch faces and the A6 Panic Protocol cheat sheet.
- 11.1Desktop wallpapers (5K, eight designs)Resource
- 11.2Phone wallpapers and lock screens (eight designs)Resource
- 11.3Reminder cards (square, five designs)Resource
- 11.4Apple Watch faces and widget images (four designs)Resource
- 11.5Panic Protocol cheat sheet (A6)Resource
Live workshop
4 lessons and resources
Putting the course into practice: 90 minutes live on 10 November 2026, with replay afterwards.
- 12.1Workshop registrationWorkshop
- 12.2What we'll coverWorkshop
- 12.3Pre-workshop reflection (PDF)Download
- 12.4Workshop recordingWorkshop
Replay, chapters and transcript follow the live session.
Free-course evidence
More than 7,000 have tried my free anxiety course.
The free Stoic Anxiety Challenge on Insight Timer.
The rating was recorded on 17 October 2026. These figures describe my free Stoic Anxiety Challenge. Separately, 101 people bought the first version of Stoic Anxiety Mastery.
Reviews of my free courses
What readers found in the practice.
Reviews of my free courses on Insight Timer
I've read lots of books on anxiety but this framework feels like it might actually stick for me.
IT
Insight Timer review
Reviews of my free courses on Insight Timer · Stoic Anxiety Challenge
I already know this. And knowing and practicing are different things. The practice trains my brain to draw this distinction as anxiety begins and lets it go before it gains momentum.
IT
Insight Timer review
Reviews of my free courses on Insight Timer · Stoic Morning Practice: Let Go Of What You Can't Control
Excellent course. Found so much utility in it and I'll go through it again to really capture the lessons. Very digestible concepts and wonderfully concise.
M
Monica
Reviews of my free courses on Insight Timer · Stoic Anxiety Challenge
Pricing
Your training camp. One payment.
US$197 · One payment, not a subscription · Lifetime access
My one-to-one coaching is US$125 an hour. The whole course costs less than two one-hour sessions. Your first rep can be today.
US$197
US dollars · one payment, not a subscription
77 lessons in 12 sections. 25 videos, each with a downloadable MP3 and transcript. Lifetime access.
The Panic Protocol, seven guided drills and seven situational practices, including Pre-Meeting Reset and The 3am Return.
Three workbooks, 95 pages. Nine Notion journal templates and the 30-day checklist for your training log.
The Visual Library and two optional AI coaches: the Stoic Sage and the Triple Column Coach.
Recorded masterclasses, the workshop and replay, a day-30 review, graduation letter and 90-day maintenance plan.
30-day full refund. No explanation needed.
You have 30 days to decide. If it is not for you, email jon@stoichandbook.co within 30 days of purchase for a full refund. No form, no explanation needed, and no attempt to talk you out of it.
Fit
Is this how you want to practise?
This camp is for you if
You like Stoicism and want to use it. Fear keeps making decisions you would rather make yourself. You want a sequence to follow, with about 20 minutes for each session.
This camp is not for you if
You want a drill sergeant or a promise that fear will disappear. If you are in crisis right now, get professional support first.
FAQ
Before you join
Stoic Anxiety Mastery
Your first rep is today.
You do not need to feel ready to begin. Start with your baseline and the Panic Protocol, then take the next rep. Fear gets a vote, not a veto. Go well, Jon.