Is This Course Right For Me?

Once people get started with skills training they typically say "everyone should learn this". I agree with them and it's why I made this course. More specifically, you will benefit from this curriculum if any of the following struggles apply to you: - Losing your temper - Shutting down in relationships - Ruminating or preoccupation (an inability to stop thinking about something) - Avoidance  - The impact on you of unmet expectations- Impulsive behavior - Making and sustaining long term change - Feeling overwhelmed by or disconnected from your emotions - Coping with life's ups and downs - Moving forward after a challenging experience, situation, or dynamic - Turning to behaviors you regret to manage tough moments (yelling, drinking, oversharing, outbursts, spending, etc) - (I try and stay away from diagnostic labels) but yes, this should help if you have struggles with anxiety or depression You will likely benefit if any of these apply to you: - You've never been in therapy before  - You're in therapy and want a "boost" to your treatment outcomes - Others describe you as "rigid", "stubborn", "too emotional", or "too harsh - You want life to change  - You feel stuck - You're frustrated with how hard life feels and has been       

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 with this approachable and comprehensive video based course.

Coping can be Learned

In addition to learning new coping skills and how to apply them, you'll build understanding about why your emotions escalate to begin what to do differently moving forward.

Lasting Change

The goal is to help you make long term  change, 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. Many of us get "stuck" in cyclical patterns with our emotions where they either overwhelm or evade us.  The goal of the course is to get you "unstuck" and equipped with new ways to manage. The course includes detailed training on 16 coping skills to use in moments of intense emotion. Each chapter is infused with the perspective of a seasoned therapist and includes guidance on overcoming pitfalls to skill application and barriers to using the skills in real time. By the time you end each chapter you'll have a clear sense of how to use the skill, troubleshooting tips, and homework to get you coping more effectively. Even if it's been hard up until this point, it doesn't have to be moving forward.

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 over fifteen 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 everyone would fare better if they knew what we know. I pull back the curtain for you to help you better understand how change happens, and to help you make real changes in your life.

Course Curriculum

17 Chapters · 80 Lessons

    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

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

    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

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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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'd like 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.