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

Tools to manage intense emotions:
 

• The 4 ways to address intense emotions & life problems

• Sensory soothing strategies

• TIPP skills for body calming

• Distraction strategies

Tools to increase emotional awareness:
 

• Basic concepts of mindfulness

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

Tools to deepen emotional understanding:
 

• Brain/body model of emotions

• Specific biological purposes of our 10 main emotions

• Emotion truths & common myths

Tools for lowering the intensity of 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 and action steps

• Creating Positive Experiences on purpose

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

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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