Tools to understand emotions & the brain:
 

• Why do we have emotions?

• What exactly is anxiety?

• How the brain handles emotions

• The brain’s Negativity Bias and Default Mode Network

Tools to manage intense emotions:
 

• The 4 ways to address intense emotions & life problems

• DBT tools for extreme emotions:

• Distraction tools

• Sensory soothing tools

• DBT TIPP skills for body calming

Tools to increase emotional awareness:
 

• Basic concepts of mindfulness

• The 6 mindfulness skills: Observing, Describing, Participating, One-mindfulness, Non-judgmentalness, Effectiveness

Tools to deepen emotional understanding:

– BioSocial theory of emotional sensitivity
– Emotion truths & myths
– Brain/body model of emotions
– Specific biological purposes of our 10 main emotions

Tools for changing unwanted emotions:
 

• DBT Check the Facts skill

• DBT Opposite Action skill

• Physical impact of emotions & their urges

Tools to manage emotions by making changes:
 

• Using the Problem Solving skill to make deliberate changes & reduce challenging emotions

• Clarifying ideal options with Pros & Cons

• Creating Positive Experiences on purpose

Tools to reduce vulnerability & cultivate positive emotions:
 

• Reducing emotional vulnerability with the Cope Ahead skill

• Increasing resilience by Building Mastery 

• Identifying life values & connecting them to actionable goals

Tools to increase resilience and un-attach from emotions:
 

• Increase emotional resilience with the PLEASE skill

• Emotion acceptance with RAIN technique

• Review and troubleshooting of all skills and concepts

• Final course wrap-up.

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