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Neuropsychotherapy and Trauma InterventionsOriginally trained as a neuroscientist, Dr. Jennifer Sweeton is a Stanford-educated clinical and forensic psychologist specializing in trauma treatment and the neuroscience of mental health. -
PTSD Relief TherapyInternationally-renowned PTSD researcher and clinician, founder of the Boston Trauma Centre and professor of Psychiatry at Boston University Medical School. -
CBT for DepressionDr. Nina Josefowitz has over thirty years’ experience as a CBT therapist and teacher and is the author of CBT Made Simple. -
Embodied DBTEmbodied DBT Specialist Dr Eboni Webb integrates DBT and Sensorimotor Psychotherapy strategies to address traumatised clients -
Emotional Freedom TechniquesDr Peta Stapleton is a clinical psychologist and leading researcher renowned for her evidence-based work on Emotional Freedom Techniques (EFT). -
Complex Borderline Personality DisorderDr Daniel Fox is a renowned psychologist who specialises in treatment of personality disorders -
Depression and Bipolar DisorderDr Chris Aiken is a renowned psychiatrist, professor and author who specialises in the treatment of Mood Disorders -
Psychopathy TherapyForensic psychologist Dr Tarra Bates-Duford provides a comprehensive study of psychopathy -
CBT TrainingDr. Nina Josefowitz has over thirty years’ experience as a CBT therapist and teacher and is the author of CBT Made Simple.
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DBT TrainingDBT Specialist Dr Eboni Webb offers DBT Tools and strategies to address complex clients -
Narcissist TherapyDaniel J. Fox, Ph.D., is a licensed psychologist in Texas, international speaker, and multiple-award winning author. He has been specializing in the treatment and assessment of individuals with personality disorders for over 20 years. -
EMDR TrainingClinical psychologist, international speaker & best-selling author introduces EMDR therapy skills for working with PTSD and trauma. -
Sibling Issues in TherapyProfessor Avidan Milevsky incorporates the latest research and clinical work in family dynamics to examine multiple angles of integrating sibling issues in therapy -
NLP TrainingInternationally acclaimed mind coach, hypnotherapist and bestselling author whose work centres on the principles of neuro linguistic programming (NLP) -
EMDR Training 2Clinical psychologist, international speaker & best-selling author introduces EMDR therapy skills for working with PTSD and trauma. -
Anxiety and Worry TherapyDr Jennifer Abel provides proven therapeutic techniques to help your clients work through the spiral of anxiety and successfully face their fears -
Divided Brain ClinicPsychiatrist Iain McGilchrist describes the real differences between the left and right halves of the human brain. It's not simply "emotion on the right, reason on the left," but something far more complex and interesting. -
Sensorimotor PsychotherapyInternationally-renowned psychotherapist, 40 years’ experience integrating the mind and body, offers relief and a new way of living in our body. -
Hypnosis For Pain Relief TrainingWorld-renowned clinical psychologist and professor with over 30 years' experience using hypnosis for pain control offers a step-by-step guide to using hypnosis to enhance your clinical practice. -
Advanced Trauma Therapy TrainingWorld-renowned trauma clinical psychologist and clinician with over 30 years’ experience helping survivors to accept and love their wounded selves. -
Childhood Sexual AbuseForensic Psychologist Dr Tarra Bates-Duford offers expert therapy approaches for treating survivors of childhood sexual abuse (CSA) -
Anxiety Relief TreatmentClinical psychologist, researcher and expert in behavioural treatment for phobias, provides dynamic treatment and relief from anxiety. -
ACT Therapy TrainingLearn the advantages and benefits of implementing Acceptance Commitment Therapy (ACT) into your clinical practice with Dr John Boorman, UK clinical psychologist and ACT Therapy Specialist. -
Divorcing: Parents & KidsInternationally-acclaimed clinical psychologist, professor at Harvard University, McLean Hospital and clinician with over 30 years’ experience working with high-conflict couples. -
Brain SkoolBrain Skool is a collection of sessions from internationally-renowned specialists investigating the function and processing of their favourite brain regions. -
Depression Relief TherapyDoctor of counselling psychology offers understanding and relief from depression with a variety of skills and a wealth of treatment experience. -
Conflict in RelationshipsInternationally-acclaimed clinical psychologist, professor at Harvard University, McLean Hospital and clinician with over 30 years’ experience working with high-conflict couples.
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Emotional RegulationClinical psychologist with over 20 years’ experience helping people manage out of control emotions, irrationality, feelings of hopelessness and distress.
Identify Your Emotions
SESSION 7 OF 30
Duration 26mins 3secs
TAKE THE QUIZ:
Join Carolyn for an in-depth session on understanding and managing your emotions. She explores how awareness—or lack of it—can impact communication and decision-making, offering a detailed look at the processes behind emotional responses. Participants learn to observe, describe, and name their emotions, gaining insights into how feelings arise and affect behavior. Carolyn provides practical strategies and examples to help manage emotions constructively, reducing their power to control actions or reactions. By cultivating emotional awareness and applying these techniques, participants can enhance personal well-being, improve relationships, and navigate life’s challenges with greater clarity, balance, and control.
ALL SESSIONS IN THIS MODULE: Emotional Regulation
01
What Are Your Goals?
Communicate with clarity and confidence with Carolyn! Learn to set goals by evaluating priorities, objectives, and self-respect. Explore how emotions, beliefs, environment, and positioning affect interactions. Through practical examples and guidance, develop skills to respond thoughtfully, set boundaries, and create balanced, respectful relationships in both personal and professional settings.
02
Getting What You Want
Communicate effectively and get what you want with Carolyn! Learn the DEAR MAN framework—a seven-step technique developed by Marsha Linehan—that helps express your needs calmly, assertively, and rationally. Through practical examples, Carolyn shows how to apply this method in personal relationships or workplace negotiations for positive outcomes.
03
Improving Your Effectiveness
Enhance your relationships with Carolyn! Learn the GIVE technique—developed by Marsha Linehan—to communicate requests effectively while preserving connection and positivity. Through practical examples and guidance, Carolyn teaches skills to navigate difficult interactions, strengthen relationships, and implement these strategies seamlessly into daily life for better communication and understanding.
04
Maintaining Your Self-Respect
Protect your self-respect while communicating effectively with Carolyn! Explore the FAST technique—developed by Marsha Linehan—to assert your needs without compromising relationships. Learn practical skills to balance personal and professional boundaries, avoid dishonoring yourself, and communicate with confidence, clarity, and respect in every interaction.
05
How to Ask or Say No
Master the art of asking and saying “no” with Carolyn! Explore interpersonal effectiveness, learning how to gauge requests, respond appropriately, and handle situations where you feel unheard. Through practical techniques developed by Marsha Linehan, Carolyn provides skills and insights to improve communication and navigate relationships with confidence.
06
Building Relationships
Strengthen your well-being through healthier relationships with Carolyn! Explore how to build supportive connections, recognize and move on from destructive relationships, and navigate disclosure and trust. Through practical examples and guidance, learn strategies to form meaningful friendships and foster connections that enhance both your mental and physical health.
07
Identify Your Emotions « you are here
Gain clarity and control over your emotions with Carolyn! Learn to observe, describe, and name your feelings, understanding the processes behind them. Through practical strategies and guidance, discover how greater emotional awareness can improve communication, reduce overwhelm, and prevent emotions from controlling your actions and decisions.
08
Change Your Emotional Reactions
Learn to manage intense emotions with Carolyn! Explore how thoughts and interactions can escalate feelings and discover the three-step “Check the Facts” technique developed by Marsha Linehan. Through practical examples, Carolyn teaches how to pause, evaluate, and respond thoughtfully, reducing emotional intensity and regaining control in challenging situations.
09
Being Mindful Of Others
Build stronger relationships with Carolyn! Explore how mindfulness can improve interactions with colleagues, friends, and family by reducing judgment, anxiety, and stress. Through practical examples and established techniques, Carolyn shows how paying attention, staying present, and balancing emotions can help you foster more successful, comfortable, and meaningful connections.
010
Validation
Strengthen your relationships with Carolyn! Learn the power of validation—understanding and acknowledging others’ feelings—to foster trust, openness, and connection. Through practical examples and proven techniques, Carolyn teaches how to use validation effectively, improving communication and preventing misunderstandings, anger, or resentment in personal and professional relationships.
011
Understanding Your Emotions
Take control of powerful emotions with Carolyn! Explore why emotions arise, how they can feel automatic or overwhelming, and learn practical skills to regulate them. Through proven techniques and guidance, gain awareness, reduce emotional intensity, and respond thoughtfully, preventing emotions from ruling your decisions or impacting your life negatively.
012
How Your Emotions Work
Understand your emotions with Carolyn! Explore the basic model of emotion, how triggers, buildup, and sudden outbursts occur, and ways to change intensity. Through practical examples and established techniques, learn to connect with your feelings, regulate them effectively, and respond with calm, clarity, and control in everyday life.
013
Solve Your Problems
Boost your problem-solving skills with Carolyn! Learn practical techniques to set goals, overcome obstacles, and make better decisions. Explore common ways we get stuck, evaluate options, and apply proven steps to solve everyday problems. Real-life scenarios and practical guidance help you tackle challenges effectively and confidently.
014
Act Opposite to Your Emotions
Break free from being stuck in emotions with Carolyn! Explore the skill of Opposite Action—acting contrary to unjustified emotions—to regain control and move forward. Building on previous sessions, Carolyn teaches practical steps and examples developed by Marsha Linehan to help you respond thoughtfully rather than react impulsively.
015
Build Positive Emotions
Learn to cultivate positive emotions with Carolyn! Discover practical skills to actively build joy, resilience, and emotional reserves. While life’s challenges won’t disappear, these techniques help you cope better, boost well-being, and create a stronger foundation to face stress while shaping the life you want to live.
016
Achieve Your Goals
Boost confidence and emotional resilience with Carolyn! Explore two practical, evidence-based techniques—Building Mastery and Coping Ahead—developed by Marsha Linehan. Learn how setting goals, achieving them, and planning for challenging situations can help you feel more in control, prepared, and capable of managing life’s emotional ups and downs.
017
Prevent Emotional Vulnerability
Discover how lifestyle choices shape your emotional well-being with Carolyn! Explore the PLEASE acronym—five practical areas developed by Marsha Linehan—to strengthen physical and mental health. Through examples and actionable skills, learn how to make lasting changes, reduce emotional vulnerability, and cultivate greater stability and resilience in daily life.
018
Being Mindful of Your Emotions
Learn to face emotions without fear with Carolyn! Explore how mindfulness helps you observe, describe, and allow emotions to be present without being controlled by uncomfortable urges. Through practical techniques and guided practice, discover ways to release suppressed emotions and experience greater emotional freedom and well-being.
019
Managing Your Extreme Emotions
When emotions feel overwhelming, it’s hard to think clearly. Join Carolyn to learn how to recognize extreme emotional states and apply practical skills to manage them. Through examples, practice, and proven techniques, discover how to reduce suffering, regain perspective, and move toward calm and control.
020
Understanding Distress Tolerance
Learn to navigate crises with Carolyn! Explore how Accepting Reality and distress tolerance skills help you stay grounded and avoid making situations worse. Using practical examples and Marsha Linehan’s STOP skill, Carolyn guides you through strategies to survive tough moments, regain control, and move forward with clarity and calm.
021
Pros and Cons
Struggling to make clear decisions in moments of crisis? Join Carolyn to explore the Pros and Cons skill, designed to help you manage high emotions, avoid destructive behaviors, and align with your long-term goals. Practical examples and guidance show how to make wiser, calmer choices even under pressure.
022
Crisis Survival
When emotions feel overwhelming, it’s hard to think clearly. Join Carolyn to learn how the TIPP technique—developed by Marsha Linehan—can interrupt intense emotions and provide space to respond rather than react. This practical skill helps manage distress, including urges linked to self-harm, substance use, or other harmful behaviors.
023
Distract, Soothe and Improve
Learn to navigate emotional storms with Carolyn! Explore Distress Tolerance skills—Distraction, Self-Soothing, and Improve the Moment—that help calm intense emotions and support rational decision-making. Using techniques developed by Marsha Linehan, Carolyn shows practical ways to shift from distress to calm and survive challenging situations with resilience.
024
Radical Acceptance
Learn to navigate life’s toughest moments with Carolyn! Explore two transformative skills—Radical Acceptance and Turning the Mind—that help you embrace reality, even when emotions resist. Through practical examples, discover how these tools reduce stress, anxiety, and depression, empowering you to move forward with calm and clarity.
025
Willingness vs Wilfulness
Discover the power of choice with Carolyn! Explore willingness—the ability to be open, collaborative, and effective—and contrast it with wilfulness, which fuels negativity and control. Learn practical techniques to shift from wilful to willing, improving relationships, mindset, and daily effectiveness through real-life examples and actionable strategies.
026
Being Mindful Of Your Thoughts
Feeling overwhelmed by intense emotions? Join Carolyn to explore why our thoughts spiral into judgments and worst-case scenarios, fueling stress and sleeplessness. Learn practical techniques to cool the mind, regain perspective, and find calm—even when a crisis can’t be solved immediately.
027
Understanding Mindfulness
Discover the calming power of mindfulness with Carolyn! Learn how constant mental chatter, worry, and rumination impact your well-being—and how simple mindfulness techniques can reduce stress, improve sleep, and lift mood. Practical examples make it easy to practice anywhere, bringing calm, focus, and a true sense of presence.
028
Using Your Wise Mind
Unlock the power of your inner wisdom with Carolyn! In this session, explore the two states of mind—Emotional and Rational—that shape your Wise Mind. Learn practical skills to balance intuition and reason, reduce stress, and make decisions with clarity, calm, and confidence.
029
Observe, Describe And Participate
Explore the inner world of mindfulness with Carolyn! In this session, she unpacks the “What” skills—Observing, Describing, and Fully Participating in the moment. Through detailed explanations and guided practice, you’ll experience what it truly feels like to be mindful and bring awareness into your daily life.
030
Being Effective and Non-Judgemental
Discover the transformative power of mindfulness with Carolyn! In this session, explore the “How” skills—paying attention with a non-judgmental stance, focusing on one thing at a time, and cultivating effectiveness. Learn practical ways to bring awareness, calm, and clarity into your daily life.
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