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

Coping isn't just about tolerating, it's about helping ourselves feel better about something painful or difficult that's happening in our lives. One of Kate's favorite coping skills, IMPROVE helps us use imagery, meaning, prayer (doesn't have to be religious prayer), relaxing, single-mindedness, "vacations" and encouragement to help us cope with intense emotions, ongoing stressors, and painful experiences. The IMPROVE specific portion of the skill is just over an hour, and you should leave with clear ideas for how to help yourself cope better through a tough time.

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 coping skills for years, and have seen them change hundreds of lives. What I bring to this course is my clinical experience; it's not just about knowing "what to do" in a tough moment, it's also about overcoming barriers to "doing it". In the course I'll help you get through common barriers associated with building and using coping skills so you can apply them to your life. It doesn't have to be so hard.

Course Curriculum

6 Chapters · 35 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

    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

Ready to have a different relationship with your emotions?

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

$16.00

Enroll Now Free preview

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 course material). This is an individual skill, if you are interested in multiple skills training courses you can find all them bundled together at a discount on the product page. Happy learning.