Anxiety is here. What do you do next?
You can understand Stoicism and still wake at 3am rehearsing tomorrow. Turn Stoic ideas into practical skills for anxious moments. Learn to question worrying predictions, work through them on paper, and choose your next action.
Four-week guided route · Self-paced · Lifetime access
Enrolment opens 2 November
US$147 until midnight UK time (GMT) at the end of Sunday 8 November, then US$197 · One payment · 30-day fit guarantee on purchase
Earlier anxiety courses: 16,905 enrolments · 4.85/5 from 1,211 ratings
A look inside: course lessons, your Notion dashboard and downloadable workbooks.
The Panic Protocol
See how fear feeds the panic loop.
A 53-second excerpt from the Panic Protocol lesson. Jon explains how an alarming interpretation can amplify a body sensation. The full lesson runs 14 minutes 44 seconds.
The method, on paper
Put a real worry through the practice.
If you’ve read the books but find the ideas hard to use when you’re anxious, SAM gives you an order to practise them. It combines Stoic practice with cognitive and behavioural exercises.
Examine the prediction. Notice what you expect to happen in a situation that worries you.
Work it through on paper. Use the Triple Column Technique to examine the thought and write a more balanced response.
Choose your next action. Try a Behavioural Experiment to test a prediction in everyday life, while anxiety may still be present.
Take the Burns Anxiety Inventory and GAD-7 at the start and around day 30, then compare your scores with your notes on what you did. The scores are one part of that review; they cannot tell you what caused a change.
01
The Companion
The Stoic ideas and daily sequences, explained in a reference you can return to.
02
The Practice Workbook
Six written practices, with worked examples and blank pages for your own situations.
03
The Panic Workbook
A body-sensation record and guided reflection for the calmer hours between episodes.
Shown: actual course pages
A welcome from Jon
I built this because I needed it.
I’m Jon Brooks, the writer and teacher behind The Stoic Handbook. After a violent assault when I was about 18, anxiety became something I lived with for years. Stoicism gave me a response I could train. That’s why I built this course: to practise responding to anxiety in the situations where it shows up in your own life.
YOUR NOTION PRACTICE SPACE
A place to return to, every day.
Open the morning journal, name what’s weighing on you, and choose one small action. Return in the evening to see what you learnt.
The illustrated dashboard brings nine journal templates and your 30-day checklist together, with links back to the course and workbooks. Each page has clear prompts and space to make the practice your own.
Examine a thought with the Triple Column Technique, weigh a repeating habit, or prepare for an upcoming conversation. Choose the practice that fits; you don’t need to complete every journal.
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.
Inside the course
A four-week route you can return to.
On your first visit, watch the welcome and read the course guide. That is enough to begin. Read the safety note before trying the practices, then get familiar with the Panic Protocol. Week 1 explores your anxiety patterns; Week 2 guides you through the practices. In Week 3, work with your own thoughts on paper and try a chosen action. Week 4 brings the practice into daily life, followed by a review around day 30. Take longer whenever you need to. The extended workshops can continue beyond the fourth week.
The Meditation Library includes The 3am Return, Pre-Meeting Reset and The Rumination Interrupt: practices for a wakeful night, the meeting ahead, or a thought you keep coming back to. Explore all 12 sections and 77 lessons and resources below.
Orientation
12 lessons and resources
Your starting point, workbooks and baseline reflections.
- 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
Understand the panic loop and find the supporting practices.
- 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
Understand the patterns that keep anxious thinking 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
Seven guided exercises to work with attention, uncertainty and fear.
- 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
Work through thoughts on paper, with step-by-step lessons.
- 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
Practise a different response to the things you avoid.
- 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
7 lessons and resources
Bring the method into everyday life and longer-term goals.
- 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
- 7.7Trauma HealingVideo · 1:52:36
Day-thirty review
5 lessons and resources
Review your experience and repeat the baseline questionnaires.
- 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
Make a plan for continuing after the first month.
- 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
Short guided practices for different moments in an anxious day.
- 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
These guided recordings are being completed for launch.
Visual Library
5 lessons and resources
Keep useful reminders where you will see them.
- 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
A live session, reflection sheet and recording to return to.
- 12.1Workshop registrationWorkshop
- 12.2What we'll coverWorkshop
- 12.3Pre-workshop reflection (PDF)Download
- 12.4Workshop recordingWorkshop
Workshop timing and final details will be confirmed before enrolment opens. The recording follows the live session.
Earlier anxiety courses
Evidence from Jon’s earlier anxiety courses
Across four of Jon’s earlier courses on anxiety, overthinking and negative thought loops.
From Negative Thought Loops, Stoic Anxiety Challenge, Stoic Death Anxiety and The Dichotomy of Control. Enrolments can include the same person more than once. The 4.85 average is weighted across 1,211 ratings, recorded on 29 July 2026. These figures describe the earlier courses.
Earlier-course reviews
What students say about Jon’s courses
Reviews of Jon’s earlier courses. Each card names the course it refers to.
“Found so much utility in it and I’ll go through it again to really capture the lessons. Very digestible concepts and wonderfully concise.”
MC
Monica C
Stoic Anxiety Challenge
“Well planned out and thoughtful course. I will repeat it seasonally or as needed. Thank you.”
LS
Lana Starchuck
Stoic Anxiety Challenge
“It avoided motivational fluff and instead encouraged clear thinking, self-honesty, and discipline.”
CP
Cheryl Pease
7-Day Stoic Challenge
“Highly informative with well structured exercises.”
MR
Matt Rassette
7-Day Stoic Challenge
Pricing
One payment for Stoic Anxiety Mastery.
Launch price US$147 through Sunday 8 November 2026. Standard price US$197 from 00:00 GMT on Monday 9 November. One payment.
You keep lifetime access to the course. If you have SAM access before the workshop starts, join When You Feel Judged: Putting Stoicism into Practice on 10 November 2026, 19:00–20:30 GMT, whatever price you paid. Every SAM owner keeps access to the replay.
Launch price
$147
Standard price
$197
Save $50
US dollars · one-time payment
Follow the four-week guide at your own pace, with video lessons, downloadable audio and reading transcripts.
The Panic Protocol and guided practices, plus seven meditations including the Pre-Meeting Reset and The 3am Return.
Use the Companion for reminders and the two workbooks for examples and worksheets. Nine optional Notion journals and a 30-day checklist are included.
Return to the Visual Library for practice reminders. Stoic Sage AI and Triple Column Coach AI are included as optional tools.
Review your practice around day 30 and use the 90-day plan to continue. Attend the live workshop or watch its replay.
If the course is not right for you, email jon@stoichandbook.co within 30 days of purchase for a full refund. No form. No explanation required. No attempt to talk you out of it.
Fit
Is this the right course for you?
This course may suit you if
You have read Stoic material and want help putting it into practice. You want a structure you can follow at your own pace. You accept that anxiety may still be present while you choose your next action.
This course is not the right fit if
You are in acute crisis, you are looking for a diagnosis or daily one-to-one support, or you expect anxiety to disappear. If that is what you need, I would rather say so here than take your money.
FAQ
Before you join
Stoic Anxiety Mastery
Learn a response you can return to.
Join the notification list for the opening announcement, a short email series and occasional course updates. Unsubscribe at any time.