Free starter guide
Four skills that make anxiety more workable — starting this week.
Notice the pattern, settle the body, see what the anxiety is protecting, and have a plan for the day it comes back. Operational, not aspirational — things you actually do, built to be used rather than filed away.
These are the same practices Rose teaches in 1:1 coaching — whatever your anxiety is riding on: a move, a role, a decision, a season of life — in their compressed, start-today form.
- Free
- One guide + 4 short emails
- Ends after Day 7
The guide
What’s inside.
Anxiety Skills Starter Guide
- —Noticing the pattern — catching it while it's happening — without judgment, without a fight.
- —Settling the body — a breath anchor that works in about a minute, anywhere.
- —What the anxiety is protecting — the value under the anxious thought — no thought-fixing required.
- —The hard moments — sleep and 3 a.m., the overthinking loop, the thing you've been avoiding.
- —The relapse plan — five lines you write once and keep.
Short enough to read in one sitting — or skim the headings, pick one practice, and start there.
If you’d rather talk it through first, the free 20-minute Discovery Call is the faster route.
Then, in your inbox
One practice per email.
- Day 1Notice the pattern. A noticing practice you run three times in one day.
- Day 3Settle the body. A 60-second breath anchor — longer exhale than inhale.
- Day 5What it's protecting. Name the value under the anxious thought — five minutes on paper.
- Day 7The relapse plan. Five lines you write once and keep where you’ll find them.
Four emails, then the series ends. Nothing else is scheduled — no drip that never stops. Unsubscribe is one click at any point.
Who it’s from
1:1 with Rose Markotic directly — no associates.
Rose’s path here runs through more than a decade of clinical training and practice — graduate training at Santa Clara University and years inside Dr. David Burns’ TEAM-CBT group at Stanford, the home of the measurement-driven framework.
Graduate training — Santa Clara University
TEAM-CBT — years in Dr. Burns’ Stanford groupBefore you sign up
Fair questions.
- Is it really free?
- Yes — the guide and all four emails. No card, no trial, nothing to cancel. It exists so you can try the way Rose works before deciding whether 1:1 coaching is worth a conversation.
- What arrives when?
- The welcome email lands right away. Then one short email on Day 1, 3, 5, and 7 — each with a single practice. After Day 7, the series is over.
- Will you keep emailing me?
- No. Four emails, then the series ends — nothing else is scheduled unless you ask for something later. Every email has a one-click unsubscribe, honored immediately. Full details in the privacy policy.
- Do I need to find out my kind of stuck first?
- No — sign up either way. The quiz is separate: three minutes, and it names the kind of stuck you’re dealing with, with a result page you can keep. The email series is the same either way.
- Is this a substitute for professional support?
- No. It’s skills education from a coaching practice — not psychotherapy, and not medical care. If you’re in crisis or need urgent support, start with the crisis resources page instead.
Want to name it first?
What kind of stuck are you?
- Transition
- Identity strain
- High-functioning
- Decision fatigue
- Baseline shift
Twelve questions name your anxiety pattern — what kind of stuck you're dealing with — and your result page shows where to start.
Free · about 3 minutes · no email needed to see your result
Find out →Prefer to talk it through with a person first? The free 20-minute Discovery Call is a fit conversation, not a coaching session.
Otherwise, the guide is the easiest start — send it to yourself ↑.