tamhonkhoe.comCourses · Stoicism · Course KK3 · Open
Change and death in Stoicism
Seneca and Marcus Aurelius on old age, fear, time and those who went before. The kids’ corner is only about change in nature.
Lessons with a link are published. Lessons without a link are still a planned outline; their titles and passages may change during writing and review.
| For | Adults learning on their own; each lesson has a short kids’ corner |
|---|---|
| Length | 6 weeks · 30–45 min/day |
| Level | 3 |
| Status | Open – All 6 weeks published |
| Publishing | Published once the project owner approves |
| Expected | Nov 2026 |
Plan: 6 weeks
| Week | Lesson | Passages | Measurable goal |
|---|---|---|---|
| 1 | Old age and each day | Seneca, Letter 12 | ‘Today I have lived’ and three lines, on 5 of 7 evenings |
| 2 | Fear of what has not come | Seneca, Letter 24 | Measure one worry a day in four columns, on 5 of 7 days |
| 3 | Life is short | Seneca, Letter 49 | 30 minutes a day for one thing that matters, on 5 of 7 days |
| 4 | Everything passes | Meditations II.11–12 | One observation of change and one task done fully, on 5 of 7 days |
| 5 | Those who went before | Meditations IV.48 | One unsent thank-you letter, carrying it on for 3 days |
| 6 | Review | Seneca, Letters 12, 49 | Rate five habits, keep two, on 5 of 7 days |
What science finds
- 128 controlled trials of reminiscence and life review: moderate reductions in depression (g = 0.57) and gains in ego-integrity (g = 0.64); mostly older adults, with guidance. (Pinquart & Forstmeier 2012, Aging & Mental Health 16(5) · source)
- Review of 20 meta-analyses: Acceptance and Commitment Therapy (ACT) works for anxiety, depression and chronic pain, about as well as CBT. This is guided therapy. (Gloster et al. 2020, Journal of Contextual Behavioral Science 18 · source)
- 146 randomised studies of writing about experiences and feelings: a positive but very small overall effect (r = 0.075). (Frattaroli 2006, Psychological Bulletin 132(6) · source)
- Meta-analysis of 277 laboratory experiments: when reminded of death, people defended their views and self-esteem more strongly (r = 0.35). (Burke, Martens & Faucher 2010, Personality and Social Psychology Review 14(2) · source)
- Replication project in 17 laboratories, 1,550 people: the classic effect of reminding people of death was not reproduced under any condition. (Klein et al. 2022, Collabra: Psychology 8(1) · source)
- 47 randomised trials, 3,515 people: mindfulness meditation programmes reduce anxiety and depression by a small-to-moderate amount; not better than other active treatments. (Goyal et al. 2014, JAMA Internal Medicine 174(3) · source)
- Review of 83 studies: about 8% of meditators reported an adverse experience (about 4% in experimental studies), most often anxiety or depression; it can happen to people with no history of mental illness. (Farias et al. 2020, Acta Psychiatrica Scandinavica 142(5) · source)
- 14 studies of bereaved adults (non-violent loss): about 9.8% were at risk of prolonged grief disorder; methods varied widely. (Lundorff et al. 2017, Journal of Affective Disorders 212 · source)
- Pre-registered study, 1,307 people in 3 countries: a popular but mistaken reading of Stoicism (wanting to show fewer emotions and to feel less) went with lower well-being. This is a correlation. (Karl et al. 2022, Journal of Happiness Studies 23(7) · source)
Limits, honestly
The course quotes only what the Stoic writers say about how to live; it does not quote or follow the passages where they discuss leaving life by one’s own choice. It is not for people who are newly bereaved, seriously ill or having thoughts of dying. It does not practise reminders like ‘you may not wake again’. No study has evaluated this programme directly.
Stop practising if
Stop or shorten practice and talk to a professional if you notice: rising anxiety or panic; low mood that lingers; feeling that you or the world is ‘not real’; flooding memories of trauma; several nights of poor sleep; hearing or seeing things others do not; thoughts of harming yourself. People with a history of psychosis, bipolar disorder or severe PTSD should ask a doctor before practising more than 20 minutes a day.