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The Stoic Handbook · November 3, 2026 · 9m

The thought you can't put down

A practical Stoic-CBT exercise for anxious thoughts. The host walks through adapting David Burns' Triple Column Technique with Seneca's Letter 13 as a filter, showing how to write down a recurring worry, examine the assumption, and craft a believable response without demanding immediate relief.

This summary was generated from show notes and public descriptions, not from a full transcript review. Details may contain inaccuracies.

Preview

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Triple Column Technique (adapted with Seneca)
A structured writing practice for anxious thoughts: write the thought, identify the underlying assumption, and formulate a believable counter-statement, using Seneca’s Letter 13 as a filter.
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Put the pen down: don’t keep rewriting until you feel calm
Once you’ve written the thought, assumption, and response, you stop. There is no need to keep rewriting until anxiety vanishes.
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