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Here’s what you'll learn during your 8 weeks in the course.

Detailed video walk-through of the course content.

Week one

Tools to understand emotions & the brain:
 

  • Why do we have emotions?

  • The 10 main emotions & their functions

  • Your emotional thermometer

  • How the brain handles emotions

  • The brain’s Negativity Bias and Default Mode Network

Week two

Tools to manage intense emotions:
 

  • The 4 ways to address intense emotions & life problems

  • Sensory soothing strategies

  • TIPP skills for body calming

  • Distraction strategies

Week three

Tools to increase emotional awareness:
 

  • Basic concepts of mindfulness

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

Week four

Tools to deepen emotional understanding:
 

  • Brain/body model of emotions

  • Specific biological purposes of our 10 main emotions

  • Emotion truths & common myths

Week five

Tools for lowering the intensity of unwanted emotions:
 

  • DBT Check the Facts skill

  • DBT Opposite Action skill

  • Physical impact of emotions & their urges

Week six

Tools to manage emotions by making changes:
 

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

  • Clarifying ideal options and action steps

  • Creating Positive Experiences on purpose

Week seven

Tools to reduce vulnerability & cultivate positive emotions:
 

  • 3 Keys to cultivating emotional resilience

  • The Cope Ahead skill to reduce emotional vulnerability

  • Aligning with core life values to increase emotional stability

Week eight

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.

Ready to enroll?

The next live 8-week course starts August 2024

 

Please review the FAQ page for full details including cost & payment.

To start the enrollment process, please complete the application linked below.

 

Once submitted, the next step is scheduling a short 15 minute consultation with Heather to answer any questions and be sure the course is a fit before enrolling.

If you have questions, please don’t hesitate to reach out! Email heather@dialdownanxiety.com 

or use the Contact Me form.

Curious but not ready to enroll?

Please go grab a FREE download of the 3 Mindful Moments daily practice routine.
 
It's one of the tools I include in the 8-week course. The daily routine will help you get started with emotion regulation and boost your emotional awareness for easier coping. 
image of free download for daily practice routine
Or below, just join the interest list for updates on the next live cohort and to receive other emotion management information!

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