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

Week one

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

Week two

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

Week three

Tools to increase emotional awareness:

  • Basic concepts of mindfulness

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

Week four

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

Week five

Tools for changing 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 with Pros & Cons

  • Creating Positive Experiences on purpose

Week seven

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

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?

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 or use the Contact Me form.

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