Accessible Techniques

It's one thing to be told "what to do", it's another thing to feel confident you can do it. I'm here to bridge the gap.

Effective Coping Skills

Our inner world goes into disarray when our emotions are heightened. Distress tolerance skills help us tame the chaos.

Lasting Change

The goal is to help you make long term and sustainable changes, so your intense emotions don't continue to be in control.

About the Course

The key to having a positive relationship with our emotions is knowing how to manage them. This course includes detailed training on 16 coping skills to use in moments of high intensity emotion. The course provides training on how to apply the skills to your life, and - most importantly - the perspective of a seasoned clinician about overcoming pitfalls and barriers to using the skills in real time.  The material is ideal for a motivated self-learner, a person who is stuck in therapy or wants a "boost" to their treatment, or for someone who has finished an intensive program and wants support beyond discharge.

About the Creator: Kate

Hi, I'm Kate, a licensed clinical social worker (LCSW) with a private counseling practice in Chicago. I've been providing therapy and teaching these skills for years, and have seen them change hundreds of lives. We therapists get all kinds of training in graduate school to help us help our clients, and I'm convinced clients do better if they too know what we know. I pull back the curtain for you to help you better understand how change happens, and to help you develop an improved relationship with your inner world. It doesn't have to be so hard.

Course Curriculum

17 Chapters · 80 Lessons

  1. 1

    Orientation to Skills Training

    1. Introduction to Kate Free preview
    2. Deeper dive into Kate and skills training Free preview
    3. Structure of the course Free preview
    4. Recommended Materials and Course Content Free preview
    5. Skills defined, Assumptions, and Expectations Free preview
    6. The Biosocial Theory of Emotions Free preview
    7. Barriers to Skill Training Free preview
    8. Homework for Orientation Free preview
    9. Final Thought Free preview
  2. 2

    Change

    1. Process of Change Free preview
    2. Stages of Change Free preview
    3. Homework Free preview
  3. 3

    Window of Tolerance

    1. Introducing the Window of Tolerance Free preview
    2. A deeper dive into the Window of Tolerance Free preview
    3. Practical applications of the Window of Tolerance Free preview
    4. Dissociation and the Window of Tolerance Free preview
    5. Final Thoughts Free preview
    6. Homework for the Window of Tolerance Free preview
  4. 4

    Grounding

    1. Introduction to grounding Free preview
    2. How to Ground Free preview
    3. Grounding 2.0 Free preview
    4. Grounding Homework Free preview
  5. 5

    Introduction to Distress Tolerance Skills

    1. (Included in full purchase)

      Understanding Distress Tolerance Skills

    2. (Included in full purchase)

      Deeper Dive into Distress Tolerance Skills

    3. (Included in full purchase)

      Homework for Introduction to Distress Tolerance Skills

  6. 6

    STOP skill

    1. (Included in full purchase)

      The STOP skill

    2. (Included in full purchase)

      Practical Applications of the STOP Skill

    3. (Included in full purchase)

      Homework for the STOP skill

  7. 7

    Pros and Cons skill

    1. (Included in full purchase)

      Pros and Cons

    2. (Included in full purchase)

      Secondary Gains

    3. (Included in full purchase)

      Homework for Pros, Cons, and Secondary Gains

  8. 8

    TIPP Skill

    1. (Included in full purchase)

      Introducing use cases for TIPP

    2. (Included in full purchase)

      P and P (of TIPP)

    3. (Included in full purchase)

      Homework for TIPP

  9. 9

    Distracting Skill

    1. (Included in full purchase)

      Introduction to Distracting

    2. (Included in full purchase)

      How to Distract

    3. (Included in full purchase)

      Not Distracting: Heightening

    4. (Included in full purchase)

      Pitfalls for Distracting

    5. (Included in full purchase)

      Homework for Distracting

  10. 10

    Improve Skill

    1. (Included in full purchase)

      Introduction to IMPROVE

    2. (Included in full purchase)

      I: Imagery

    3. (Included in full purchase)

      M: Meaning

    4. (Included in full purchase)

      Meaning: a personal example

    5. (Included in full purchase)

      P: Prayer

    6. (Included in full purchase)

      R: Relaxing

    7. (Included in full purchase)

      O: One Thing in the Moment

    8. (Included in full purchase)

      V: Vacation

    9. (Included in full purchase)

      E: Encouragement

    10. (Included in full purchase)

      Homework for IMPROVE

  11. 11

    Acceptance and Turning the Mind Skills

    1. (Included in full purchase)

      Introduction to Acceptance

    2. (Included in full purchase)

      Deeper dive into Acceptance

    3. (Included in full purchase)

      DBT review of Acceptance

    4. (Included in full purchase)

      Barriers to Acceptance

    5. (Included in full purchase)

      Stacking Acceptance with other Skills

    6. (Included in full purchase)

      Turning the Mind

    7. (Included in full purchase)

      Accepting Reality with your body

    8. (Included in full purchase)

      Homework

  12. 12

    Self Soothing Skill

    1. (Included in full purchase)

      Introduction to Self Soothing

    2. (Included in full purchase)

      How to Self Soothe

    3. (Included in full purchase)

      Self Soothing Examples

    4. (Included in full purchase)

      Homework for Self Soothing

  13. 13

    Body Based Coping Skills

    1. (Included in full purchase)

      Introduction to Body Based Distress Tolerance Skills

    2. (Included in full purchase)

      Progressive Muscle Relaxation

    3. (Included in full purchase)

      Body Scan Meditation

    4. (Included in full purchase)

      Step-by-step sensory awareness

    5. (Included in full purchase)

      Homework

  14. 14

    Effective Rethinking and Cognitive Challenging Skills

    1. (Included in full purchase)

      Introduction to Cognitively based Distress Tolerance Skills

    2. (Included in full purchase)

      Thought Management Tool

    3. (Included in full purchase)

      Effective Rethinking

    4. (Included in full purchase)

      Homework

  15. 15

    Mindfulness of Current Thoughts Skill

    1. (Included in full purchase)

      Introduction to Mindfulness of Current Thoughts

    2. (Included in full purchase)

      How to do Mindfulness of Current Thoughts

    3. (Included in full purchase)

      Practicing Mindfulness of Current Thoughts

    4. (Included in full purchase)

      Homework for Mindfulness of Current Thoughts

  16. 16

    Willingness Skill

    1. (Included in full purchase)

      Introduction to Willingness

    2. (Included in full purchase)

      Defining Willingness

    3. (Included in full purchase)

      Creating Willingness

    4. (Included in full purchase)

      Examples of Willingness

    5. (Included in full purchase)

      Homework for Willingness

  17. 17

    Closing Thoughts and Review

    1. (Included in full purchase)

      Final Thoughts

Ready to have a different relationship with your emotions?

Still unsure? Try the free material to see if you want to learn more.

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Already Enrolled? Looking for a different course?

Please click the links at the top for more information about Kate, her free writing,  other associated courses (products), and your learner hub (where you can access your course material).  This course is a bundle of all the "distress tolerance" skills which can also be purchased individually on the product page.  Happy learning.