In this session Carolyn explores how to set communication goals by evaluating our priorities, our objectives and our self-respect. Carolyn considers what might get in the way of good communication. She investigates emotions, short and long-term goal setting, our environment, our internal belief systems and where we position ourselves in our world. Carolyn offers insights,...

In this session Carolyn covers the benefits of identifying and understanding your emotions and how people can have a difficult time communicating if they are not aware of their emotions. Carolyn looks at emotions in depth and offers greater understanding of the many processes that are involved. She offers insight into observing emotions, describing and...

In this session Carolyn looks at those times when our emotions are so intense we feel we just can’t manage. When our thinking closes down and we are unable to think of anything except the emotions we are experiencing. Carolyn teaches how to recognize extreme emotion and gives us specific skills to manage these emotions,...

In this session, Carolyn considers the importance of interpersonal effectiveness and clear communication. Carolyn provides a solution, explaining the framework in detail using the acronym DEAR MAN (a seven-step conversational technique developed by Marsha Linehan Ph.D.). It might seem a little frightening at first, but using this clever little framework can help you communicate how...

In this session Carolyn looks at the times when we may wish to change our emotional response because the emotion may be too intense for the situation we are in. She assists us to see how thoughts and interpersonal interactions can set off painful emotions. She then considers the chain of escalation that can often...

In this session Carolyn shows how to use distress tolerance skills when we are in a crisis and we don’t want to make the situation worse. Carolyn also outlines the concept of Accepting Reality and how accepting reality helps us manage and move forward successfully. Carolyn gives an understanding about what a crisis is and...

In this session Carolyn considers Pros and Cons as a skill we can use when we are in crisis, particularly when emotions are high, we are feeling overwhelmed and we are struggling to stay with our longer-term goals. Pros and Cons are especially useful for avoiding destructive behaviors. The goal of practicing Pros and Cons...

In this session, Carolyn looks at interpersonal effectiveness and considers skills that communicate your requests in such a way that it helps you build and maintain a positive relationship with the people around you. Carolyn provides a solution, explaining the framework in detail using the acronym GIVE (a four-step conversational technique developed by Marsha Linehan...

In this session Carolyn looks at problem-solving and introduces a technique that can help in everyday life, by setting goals and overcoming some of life’s obstacles. She considers problem-solving as a useful tool and looks at situations where we might use problem-solving skills. She outlines different options and teaches useful steps to solving these problems....

In this session Carolyn reviews situations when emotions are so intense that you feel overwhelmed, distraught and confused. Carolyn covers skills that interrupt these intense emotions and give you space to make more informed decisions. Carolyn provides a solution with a technique using the acronym TIPP (developed by Marsha Linehan Ph.D.) which is particularly effective...

In this session, Carolyn looks at interpersonal effectiveness and considers how we can sometimes sacrifice our self-respect to get what we want or we give it up for the sake of maintaining a relationship. Carolyn provides an answer, explaining the framework in detail using the acronym FAST (a four-step conversational technique developed by Marsha Linehan...

In this session Carolyn considers ‘Opposite Action to Emotion’ and how to use this skill. She firstly considers Session 6 (Changing your Emotional Reaction – Check the Facts) and 13 (Solve your Problems) then outlines the process that helps you to move forward when you are emotionally stuck. Carolyn shows that opposite action is only...

In this session Carolyn considers Distress Tolerance skills that give us some space and help bring our emotions down so we can start to make rational decisions. She outlines the skills: Distraction, Self-soothing and Improve the Moment. She covers the techniques developed by Marsha Linehan to teach these skills. Once learnt, these techniques can give...

In this session Carolyn considers concepts of willingness and wilfulness. Willingness is the ability to be open and do what is required, being effective in the moment and able to consider others and be collaborative. Wilfulness is where you may be bitter, grudge-holding, distant and/or may even try to control everything around you with a...

In this session, Carolyn looks at interpersonal effectiveness and considers skills for helping us know how strongly we should ask for something, or when we should say “no”. She considers how what works in one situation may not work in another and the times when you make a request but feel like you haven’t been...

In this session Carolyn considers how positive emotions don’t just happen and how we need to get involved and do things that make us feel better. Positive emotions not only make us feel good, they help us become more resilient and give us the energy to cope with stress. It doesn’t mean that the bad...

In this session Carolyn considers two life-changing skills we can use in crisis – Radical Acceptance and Turning the Mind. Radical acceptance is when you can’t change what is happening even when our emotions can’t make sense of the reality. Turning the Mind involves accepting rather than rejecting reality (developed by Marsha Linehan Ph.D.).

In this session Carolyn looks at when emotions are overwhelming and we can’t solve the crisis right now. One of the difficulties we can experience is our thoughts getting out of control and we get caught up in judgments, catastrophizing and thinking the worst possible scenarios. These thoughts churn around in our minds causing stress,...

In this session Carolyn looks at how good relationships support both our physical and mental health. She considers the different ways to build new relationships and how to identify and move on from our destructive relationships. Carolyn offers insights and examples to consider if you are trying to make a new group of friends or...

In this session Carolyn considers that if we want to improve the way we feel then we need to do something different. Carolyn investigates two techniques developed by Marsha Linehan Ph.D.; Building Mastery and Coping Ahead. When we set ourselves goals and we achieve them, then we get a sense of mastery which can make...

In this session Carolyn looks at mindfulness and how it can benefit our physical and mental health. Incessant mental activity can be maddening. Worry thoughts and rumination can cause stress and anxiety, increase negative emotions, and contribute to depression and sleep disturbance. Pushing away worrying thoughts can often make things worse.

In this session Carolyn looks at being mindful of others you wish to have a successful relationship with, whether they be work colleagues, friends or family. She looks at building and strengthening relationships and lists several blocks like judgment and anxiety that can get in the way. Carolyn considers how being mindful can help us...

In this session Carolyn investigates some of our longer-term life style factors, she considers how changes can make a significant difference in the way we experience emotion. She looks at using the acronym PLEASE (developed by Marsha Linehan Ph.D.) which stands for 5 easy to remember areas in our life where we can benefit our...

In this session Carolyn reviews two states of mind that make up wise mind. She describes wise mind as inner wisdom and intuition. She considers the influence of our Emotional mind and our Rational mind and the role they can play in creating a balanced state. Integrating wise mind into our decision making can reduce...

In this session Carolyn explains how validation is an important skill when building and maintaining relationships. It can help people to realize you understand them and get where they are coming from. When you validate, people are more likely to open up, become closer and share details and when you don’t validate, people are more...

In this session Carolyn looks at solutions for situations where we avoid emotions due to fear or a sense of being overwhelmed. She considers how to be more mindful of emotions and how to allow them to be there without being manipulated by uncomfortable urges. She investigates how when we are mindful we are observing...

In this session Carolyn looks at the inner aspects of mindfulness. She looks at the ‘what’ skills – that is, what we do when we are being mindful. This involves Observing, Describing and Participating in the moment. These aspects are described in great detail. Carolyn provides you with opportunities to practice so you get an...

In this session Carolyn considers understanding emotions and how at times they can be quite powerful and sometimes they may even seem to rule our lives with devastating consequences. Carolyn investigates why we have emotions and regulating our emotions. She reviews how emotions can be an automatic and unconscious process and offers skills which give...

In this session Carolyn discusses the qualities we need to become more mindful. She looks in detail at the ‘How’ skills which are how we pay attention to the moment. She explains the three skills that encompass the ‘how’ skills of being mindful- a non-judgemental stance, doing one thing at the moment and the skill...

In this session, Carolyn looks the basic model of emotion and investigates the parts that are involved when we experience emotion. Carolyn considers that when we understand how our emotions function we are better equipped to regulate. She reviews how emotions can be triggered, how they can appear suddenly or even build up over time...