🧘🏽 Emotional Regulation & Coping Skills

Course content

• Section
  1

  Section 1 – Understanding Emotions and Their Impact on Daily Life

  • 15 live classes
  • 00:00:00
  • 1.1 – What Are Emotions and Why Do We Feel Them? 00:00:00
  • 1.2 – How the Brain Processes Emotions 00:00:00
  • 1.3 – Emotions and Physical Reactions 00:00:00
  • 1.4 – Naming and Labeling Your Emotions 00:00:00
  • 1.5 – Understanding the Difference Between Feelings and Behaviors 00:00:00
  • 1.6 – The Role of Emotions in Decision-Making 00:00:00
  • 1.7 – How Emotional Overload Affects Daily Functioning 00:00:00
  • 1.8 – Recognizing Emotional Patterns 00:00:00
  • 1.9 – Common Emotional Responses to Stress 00:00:00
  • 1.10 – Understanding Emotional Cycles 00:00:00
  • 1.11 – How Past Trauma Can Shape Emotional Reactions 00:00:00
  • 1.12 – Observing Emotions Without Judgment 00:00:00
  • 1.13 – Learning to Accept Emotional Experiences 00:00:00
  • 1.14 – Connecting Emotions to Personal Values 00:00:00
  • 1.15 – Daily Emotional Check-In Practice 00:00:00

• Section
  2

  Section 2 – Identifying Triggers and Early Warning Signs

  • 15 live classes
  • 00:00:00
  • 2.1 – What Is a Trigger? 00:00:00
  • 2.2 – Emotional vs. Environmental Triggers 00:00:00
  • 2.3 – Recognizing Physical Warning Signs 00:00:00
  • 2.4 – Tracking Your Triggers Over Time 00:00:00
  • 2.5 – The Role of Sleep, Hunger, and Fatigue in Reactivity 00:00:00
  • 2.6 – Using Journals or Logs to Monitor Triggers 00:00:00
  • 2.7 – Interpersonal Triggers and Boundaries 00:00:00
  • 2.8 – Sensory Triggers and Their Impact 00:00:00
  • 2.9 – The Link Between Thoughts and Triggers 00:00:00
  • 2.10 – Anticipating High-Stress Situations 00:00:00
  • 2.11 – When Good Stress Becomes Bad Stress 00:00:00
  • 2.12 – Developing a Personal Trigger Profile 00:00:00
  • 2.13 – Communicating Triggers to Others 00:00:00
  • 2.14 – Creating a “Warning Sign” Action Plan 00:00:00
  • 2.15 – Practicing Self-Awareness in Real Time 00:00:00

• Section
  3

  Section 3 – Building Healthy Coping Strategies for Stress and Anxiety

  • 15 live classes
  • 00:00:00
  • 3.1 – What Makes a Coping Skill Healthy or Unhealthy? 00:00:00
  • 3.2 – Deep Breathing and Relaxation Techniques 00:00:00
  • 3.3 – Creating a Coping Toolbox 00:00:00
  • 3.4 – Physical Movement for Emotional Relief 00:00:00
  • 3.5 – Using Music and Sound for Self-Regulation 00:00:00
  • 3.6 – Writing as a Coping Strategy 00:00:00
  • 3.7 – Distraction Techniques That Help, Not Harm 00:00:00
  • 3.8 – Coping With Overwhelm in Public Spaces 00:00:00
  • 3.9 – The Role of Routine in Reducing Anxiety 00:00:00
  • 3.10 – Understanding Avoidance vs. Active Coping 00:00:00
  • 3.11 – Grounding Strategies for Panic and Racing Thoughts 00:00:00
  • 3.12 – Developing Coping Skills for Unstructured Time 00:00:00
  • 3.13 – Using Humor and Joy as Emotional Tools 00:00:00
  • 3.14 – Practicing Gratitude as a Stress Buffer 00:00:00
  • 3.15 – Building Your Personalized Coping Routine 00:00:00

• Section
  4

  Section 4 – Practicing Mindfulness and Grounding for Emotional Balance

  • 15 live classes
  • 00:00:00
  • 4.1 – What Is Mindfulness? 00:00:00
  • 4.2 – How Mindfulness Affects the Brain and Emotions 00:00:00
  • 4.3 – Anchoring Your Awareness to the Present 00:00:00
  • 4.4 – 5 Senses Grounding Exercises 00:00:00
  • 4.5 – Mindful Breathing Techniques 00:00:00
  • 4.6 – Mindful Observation of Thoughts 00:00:00
  • 4.7 – Letting Go of the Need to “Fix” Emotions 00:00:00
  • 4.8 – Body Scan Meditation for Emotional Awareness 00:00:00
  • 4.9 – Using Nature as a Grounding Tool 00:00:00
  • 4.10 – Practicing Mindful Eating 00:00:00
  • 4.11 – Staying Present During Emotional Conversations 00:00:00
  • 4.12 – Creating a Daily Mindfulness Practice 00:00:00
  • 4.13 – Using Guided Visualizations 00:00:00
  • 4.14 – Grounding While Moving: Walking and Stretching 00:00:00
  • 4.15 – Building Mindfulness Into Your Routine 00:00:00

• Section
  5

  Section 5 – Cognitive Reframing: Shifting Negative Thoughts to Helpful Ones

  • 15 live classes
  • 00:00:00
  • 5.1 – Understanding the Thought-Emotion Connection 00:00:00
  • 5.2 – What Is Cognitive Distortion? 00:00:00
  • 5.3 – Identifying Negative Thought Patterns 00:00:00
  • 5.4 – The “What If” Spiral and How to Stop It 00:00:00
  • 5.5 – Reframing Catastrophic Thinking 00:00:00
  • 5.6 – Turning Self-Criticism Into Self-Compassion 00:00:00
  • 5.7 – Practicing Thought-Stopping Techniques 00:00:00
  • 5.8 – Challenging All-or-Nothing Thinking 00:00:00
  • 5.9 – Creating More Flexible Thinking Habits 00:00:00
  • 5.10 – Using Evidence to Question Negative Beliefs 00:00:00
  • 5.11 – Developing Personal Affirmations 00:00:00
  • 5.12 – Creating “If-Then” Thinking Plans 00:00:00
  • 5.13 – Thought Journaling for Pattern Awareness 00:00:00
  • 5.14 – Practicing Positive Inner Dialogue 00:00:00
  • 5.15 – Integrating Reframing Into Daily Life 00:00:00

• Section
  6

  Section 6 – Expressing Emotions Safely Through Words, Art, or Movement

  • 15 live classes
  • 00:00:00
  • 6.1 – Why Emotional Expression Matters 00:00:00
  • 6.2 – Talking About Emotions With People You Trust 00:00:00
  • 6.3 – Using Art to Express Inner States 00:00:00
  • 6.4 – Dance and Movement as Emotional Release 00:00:00
  • 6.5 – Creating Emotion Collages or Visual Maps 00:00:00
  • 6.6 – Expressing Emotion Through Music or Song 00:00:00
  • 6.7 – Guided Writing Prompts for Self-Expression 00:00:00
  • 6.8 – Practicing Verbal Assertiveness 00:00:00
  • 6.9 – Storytelling as a Healing Practice 00:00:00
  • 6.10 – Naming Emotions Out Loud in Safe Spaces 00:00:00
  • 6.11 – Creating a Visual Mood Journal 00:00:00
  • 6.12 – Expressing Sadness and Grief Creatively 00:00:00
  • 6.13 – Roleplaying and Acting Out Feelings 00:00:00
  • 6.14 – Building a Routine of Expressive Outlets 00:00:00
  • 6.15 – Combining Words, Art, and Movement Into Ritual 00:00:00

• Section
  7

  Section 7 – Managing Anger and Frustration Without Escalation

  • 15 live classes
  • 00:00:00
  • 7.1 – Understanding the Biology of Anger 00:00:00
  • 7.2 – The Anger Iceberg: What’s Underneath? 00:00:00
  • 7.3 – Identifying Your Anger Style 00:00:00
  • 7.4 – Creating Distance to Cool Down 00:00:00
  • 7.5 – Coping With Anger in the Moment 00:00:00
  • 7.6 – De-Escalation Scripts for Heated Moments 00:00:00
  • 7.7 – Using Humor Without Dismissing Feelings 00:00:00
  • 7.8 – Recognizing Physical Signs of Rising Frustration 00:00:00
  • 7.9 – Releasing Anger Through Safe Physical Outlets 00:00:00
  • 7.10 – Journaling as a Way to Process Anger 00:00:00
  • 7.11 – Practicing Assertive, Not Aggressive, Communication 00:00:00
  • 7.12 – Teaching Others How to Support You When Angry 00:00:00
  • 7.13 – Exploring the Link Between Anger and Shame 00:00:00
  • 7.14 – Repairing After Angry Outbursts 00:00:00
  • 7.15 – Creating an Anger Management Plan 00:00:00

• Section
  8

  Section 8 – Building Resilience Through Self-Compassion and Flexibility

  • 15 live classes
  • 00:00:00
  • 8.1 – What Is Resilience and Why Does It Matter? 00:00:00
  • 8.2 – The Role of Self-Compassion in Recovery 00:00:00
  • 8.3 – Practicing Flexible Thinking During Stress 00:00:00
  • 8.4 – Self-Talk That Supports Growth 00:00:00
  • 8.5 – Accepting Setbacks Without Giving Up 00:00:00
  • 8.6 – How to Bounce Back From Emotional Crashes 00:00:00
  • 8.7 – Learning to Say “I’m Doing My Best” 00:00:00
  • 8.8 – Replacing Harsh Inner Voices With Kindness 00:00:00
  • 8.9 – Building Emotional Tolerance in Small Steps 00:00:00
  • 8.10 – Creating a Resilience Ritual 00:00:00
  • 8.11 – Celebrating Emotional Wins 00:00:00
  • 8.12 – Identifying Strengths in Tough Times 00:00:00
  • 8.13 – Embracing Uncertainty With Confidence 00:00:00
  • 8.14 – How to Grow From Emotional Pain 00:00:00
  • 8.15 – Writing Your Resilience Story 00:00:00

• Section
  9

  Section 9 – Using Social Supports to Cope With Difficult Feelings

  • 15 live classes
  • 00:00:00
  • 9.1 – Why Support Systems Matter 00:00:00
  • 9.2 – Mapping Your Circle of Support 00:00:00
  • 9.3 – Asking for Help Without Shame 00:00:00
  • 9.4 – How to Be Vulnerable in a Healthy Way 00:00:00
  • 9.5 – Setting Boundaries With Support People 00:00:00
  • 9.6 – Teaching Others How to Help You 00:00:00
  • 9.7 – Managing Fear of Rejection When Reaching Out 00:00:00
  • 9.8 – Expressing Needs Clearly and Calmly 00:00:00
  • 9.9 – Choosing the Right Person for the Right Moment 00:00:00
  • 9.10 – Being a Supportive Listener to Others 00:00:00
  • 9.11 – Balancing Independence and Connection 00:00:00
  • 9.12 – Handling Disappointment in Support Systems 00:00:00
  • 9.13 – Finding Community Support Resources 00:00:00
  • 9.14 – Creating a Crisis Contact Plan 00:00:00
  • 9.15 – Maintaining Supportive Relationships 00:00:00

• Section
  10

  Section 10 – Creating a Personalized Emotional Regulation Plan

  • 15 live classes
  • 00:00:00
  • 10.1 – Why Personalization Matters in Regulation 00:00:00
  • 10.2 – Reviewing What Works and What Doesn’t 00:00:00
  • 10.3 – Building a Daily Emotion Tracker 00:00:00
  • 10.4 – Listing Go-To Coping Skills for Each Mood 00:00:00
  • 10.5 – Planning for High-Stress Times in Advance 00:00:00
  • 10.6 – Creating a Self-Soothe Box 00:00:00
  • 10.7 – Making a Coping Calendar 00:00:00
  • 10.8 – Identifying Emergency Strategies for Meltdowns 00:00:00
  • 10.9 – Integrating Movement, Mindfulness, and Art 00:00:00
  • 10.10 – Communicating Your Plan With Trusted People 00:00:00
  • 10.11 – Scheduling Emotional Check-Ins 00:00:00
  • 10.12 – Setting Weekly Emotional Goals 00:00:00
  • 10.13 – Reviewing and Adapting Your Plan Monthly 00:00:00
  • 10.14 – Practicing Your Plan in Real Situations 00:00:00
  • 10.15 – Celebrating Progress and Adjusting as Needed 00:00:00

• Section
  11

  Section 11 -Anger Mastery & Resolution Skills

  • 200 live classes
  • 00:00:00
  • 1.1 What Anger Really Is: Emotion vs. Behavior 00:00:00
  • 1.2 Myths About Anger That Hold You Back 00:00:00
  • 1.3 Types of Anger: Passive, Aggressive, and Assertive 00:00:00
  • 1.4 Recognizing Early Warning Signs 00:00:00
  • 1.5 The Science of Anger: Brain and Body Connections 00:00:00
  • 1.6 Anger as a Mask for Other Emotions 00:00:00
  • 1.7 Journaling Triggers and Patterns 00:00:00
  • 1.8 Stress vs. Anger: Key Differences 00:00:00
  • 1.9 Identifying Your Anger Style 00:00:00
  • 1.10 Creating Your Anger Awareness Profile 00:00:00
  • 1.11 Internal vs. External Triggers 00:00:00
  • 1.12 Common Daily Life Anger Setups 00:00:00
  • 1.13 Anger in Relationships: Patterns to Notice 00:00:00
  • 1.14 Work and Professional Triggers 00:00:00
  • 1.15 Anger from Unmet Expectations 00:00:00
  • 1.16 How Past Trauma Shapes Current Anger 00:00:00
  • 1.17 Recognizing Cognitive Distortions in Anger 00:00:00
  • 1.18 Anger and Control: The Need to Dominate 00:00:00
  • 1.19 Mapping Your Anger Episodes 00:00:00
  • 1.20 Trigger Tracking Tools and Apps 00:00:00
  • 1.21 Breathing to Disrupt Anger Cycles 00:00:00
  • 1.22 Grounding Exercises for Immediate Control 00:00:00
  • 1.23 Progressive Muscle Relaxation for Anger 00:00:00
  • 1.24 Using Exercise as an Anger Outlet 00:00:00
  • 1.25 Sleep and Its Role in Anger Regulation 00:00:00
  • 1.26 Nutrition and Anger: Foods That Fuel or Calm 00:00:00
  • 1.27 Mindfulness Practices for Anger Awareness 00:00:00
  • 1.28 Biofeedback and Heart Rate Regulation 00:00:00
  • 1.29 Using Cold Water Therapy for Reset 00:00:00
  • 1.30 Building a Personal “Calm Down” Routine 00:00:00
  • 1.31 Cognitive Restructuring for Angry Thoughts 00:00:00
  • 1.32 How to Challenge Irrational Beliefs 00:00:00
  • 1.33 Reframing Situations in the Heat of the Moment 00:00:00
  • 1.34 Separating Facts from Interpretations 00:00:00
  • 1.35 Anger and Catastrophizing 00:00:00
  • 1.36 Using Thought Records for Angry Moments 00:00:00
  • 1.37 Practicing Neutral Thinking 00:00:00
  • 1.38 Identifying Core Beliefs Behind Anger 00:00:00
  • 1.39 Anger and Self-Talk: Rewriting Your Script 00:00:00
  • 1.40 Practicing the Pause Before Reacting 00:00:00
  • 1.41 Assertiveness vs. Aggression 00:00:00
  • 1.42 “I” Statements in Conflict 00:00:00
  • 1.43 Active Listening to De-escalate 00:00:00
  • 1.44 Repairing After Angry Outbursts 00:00:00
  • 1.45 Anger in Parenting: Healthy Modeling 00:00:00
  • 1.46 Anger in Romantic Partnerships 00:00:00
  • 1.47 Handling Criticism Without Exploding 00:00:00
  • 1.48 Nonverbal Communication Cues 00:00:00
  • 1.49 Conflict Navigation with Peers 00:00:00
  • 1.50 Rebuilding Trust After Anger 00:00:00
  • 1.51 Recognizing Anger Addictions 00:00:00
  • 1.52 Replacing Angry Routines with Healthy Ones 00:00:00
  • 1.53 Building Patience Muscles 00:00:00
  • 1.54 Gratitude as an Anger Antidote 00:00:00
  • 1.55 Meditation Practices for Sustained Calm 00:00:00
  • 1.56 Building Daily Rituals to Reduce Anger 00:00:00
  • 1.57 Digital Detox and Reducing Triggers 00:00:00
  • 1.58 Creating Your Personal Anger-Free Environment 00:00:00
  • 1.59 Tracking Progress Over Time 00:00:00
  • 1.60 Building a Long-Term Maintenance Plan 00:00:00
  • 1.61 Anger in the Workplace 00:00:00
  • 1.62 Road Rage and Travel Stress 00:00:00
  • 1.63 Parenting Under Pressure 00:00:00
  • 1.64 Anger in Sports and Competition 00:00:00
  • 1.65 Anger and Social Media Reactions 00:00:00
  • 1.66 Financial Stress and Anger 00:00:00
  • 1.67 Anger in Caregiving Roles 00:00:00
  • 1.68 Dealing with Injustice Without Rage 00:00:00
  • 1.69 Cultural Influences on Anger 00:00:00
  • 1.70 Anger in Grief and Loss 00:00:00
  • 1.71 Dialectical Behavior Therapy Skills for Anger 00:00:00
  • 1.72 Anger Exposure Hierarchy Training 00:00:00
  • 1.73 Role-Playing Calm Reactions 00:00:00
  • 1.74 Forgiveness Practices for Anger Release 00:00:00
  • 1.75 Compassion Meditation and Anger 00:00:00
  • 1.76 Using Humor Safely in Angry Moments 00:00:00
  • 1.77 Story Rewriting: Changing Your Anger Narrative 00:00:00
  • 1.78 Anger as Energy for Change 00:00:00
  • 1.79 Transforming Anger Into Assertive Leadership 00:00:00
  • 1.80 Advanced Conflict De-escalation Scenarios 00:00:00
  • 1.81 Apologizing with Impact 00:00:00
  • 1.82 Rebuilding Relationships Damaged by Anger 00:00:00
  • 1.83 Trust-Building Exercises After Conflict 00:00:00
  • 1.84 Family Meetings for Anger Healing 00:00:00
  • 1.85 Peer Support and Accountability Partners 00:00:00
  • 1.86 Group Anger Skills Practice 00:00:00
  • 1.87 Recovery from Verbal Aggression 00:00:00
  • 1.88 Repair After Physical Outbursts 00:00:00
  • 1.89 Role of Therapy and Counseling in Recovery 00:00:00
  • 1.90 Building a Relapse Prevention Plan 00:00:00
  • 1.91 Reviewing Your Anger Mastery Journey 00:00:00
  • 1.92 Identifying Remaining Growth Areas 00:00:00
  • 1.93 Practicing Emotional Flexibility 00:00:00
  • 1.94 Integrating Anger Skills into Daily Life 00:00:00
  • 1.95 Teaching Others Anger Skills (Peer Mentorship) 00:00:00
  • 1.96 Designing Your Personal Anger Action Plan 00:00:00
  • 1.97 Measuring Success Without Perfectionism 00:00:00
  • 1.98 Creating a Calm Identity 00:00:00
  • 1.99 Living as a Resilient, Balanced Person 00:00:00
  • 1.100 Final Mastery Assessment & Future Growth Path 00:00:00
  • 1.101 Quick Calm Protocol: 60-Second Reset 00:00:00
  • 1.102 Micro-breath Sequences for Immediate Cooling 00:00:00
  • 1.103 The 2-Minute Walkaway: When to Exit a Situation 00:00:00
  • 1.104 Temperature Change Technique: Cold Splash Tactic 00:00:00
  • 1.105 Wearable Alerts: Use Tech to Flag Escalation 00:00:00
  • 1.106 Establishing a Personal Time-Out Zone 00:00:00
  • 1.107 Tactical Hydration: Drink to Diffuse Tension 00:00:00
  • 1.108 Walking Meetings: Convert Stress into Motion 00:00:00
  • 1.109 Desk Stretches to Release Built-Up Aggression 00:00:00
  • 1.110 Noise Management: Use Sound to Regain Control 00:00:00
  • 1.111 Quick Journaling: Three Sentences to Decompress 00:00:00
  • 1.112 The Name-It-Then-Normalize Method 00:00:00
  • 1.113 Micro-goals to Break Anger Cycles 00:00:00
  • 1.114 The 5-Why Problem Breakdown (practical) 00:00:00
  • 1.115 Reframing as a Productivity Hack 00:00:00
  • 1.116 Verbal Scripts: Short Lines to De-escalate Now 00:00:00
  • 1.117 The Pause Button: Habit-forming Delays 00:00:00
  • 1.118 Pre-planned Exit Lines for Heated Encounters 00:00:00
  • 1.119 Neutral Space Negotiation for Conflict Settings 00:00:00
  • 1.120 Rapid Prioritization to Reduce Overwhelm 00:00:00
  • 1.121 Physical Tension Release: Chair Pushes 00:00:00
  • 1.122 Structured Venting: The 3-Minute Rule 00:00:00
  • 1.123 Anger Triage: When to Address vs. Table It 00:00:00
  • 1.124 Preemptive Scheduling to Avoid Trigger Times 00:00:00
  • 1.125 Trigger Mapping for Daily Planning 00:00:00
  • 1.126 Color-Coded Cooling: Use Visual Cues at Home 00:00:00
  • 1.127 The Accountability Partner Checklist 00:00:00
  • 1.128 Practical Problem Solving: Action-First Approach 00:00:00
  • 1.129 The “Fix One Thing” Daily Habit 00:00:00
  • 1.130 Distraction Toolkit: Productive Redirects 00:00:00
  • 1.131 The Scripting Technique for Difficult Conversations 00:00:00
  • 1.132 Establishing Ground Rules for Family Interactions 00:00:00
  • 1.133 Turning Anger into a To-Do List Item 00:00:00
  • 1.134 Tactical Humor: How to Use Levity Safely 00:00:00
  • 1.135 Micro-celebrations for Self-control Wins 00:00:00
  • 1.136 Financial Stress Playbook: Immediate Steps 00:00:00
  • 1.137 Sleep Hygiene Checklist to Reduce Irritability 00:00:00
  • 1.138 Caffeine Audit: Manage Intake for Emotional Stability 00:00:00
  • 1.139 Nutrient-Focused Meals That Reduce Reactivity 00:00:00
  • 1.140 Movement Microbursts: 5-Minute Energy Shifts 00:00:00
  • 1.141 Breath-Counting App Workflow (practical use) 00:00:00
  • 1.142 Building a Calm Morning Routine Blueprint 00:00:00
  • 1.143 Evening Shutdown Ritual to Prevent Carryover Anger 00:00:00
  • 1.144 Environmental Editing: Remove Visual Triggers 00:00:00
  • 1.145 Inbox Triage System to Reduce Work Friction 00:00:00
  • 1.146 Boundaries Script for Colleagues and Clients 00:00:00
  • 1.147 The Assertive Ask Template (practical language) 00:00:00
  • 1.148 Conflict Prep Checklist Before High-Stake Talks 00:00:00
  • 1.149 The One-Thing Negotiation Framework 00:00:00
  • 1.150 Role-play with a Colleague: Practice Scripts Live 00:00:00
  • 1.151 The “Phone a Friend” Cooling Call Protocol 00:00:00
  • 1.152 Use of Micro-tasks to Regain Sense of Control 00:00:00
  • 1.153 Implementing Short, Focused Breaks (Pomodoro Use) 00:00:00
  • 1.154 Sensory Reset Kit: Items to Carry for Calm 00:00:00
  • 1.155 The Strategic Apology: When and How to Use It 00:00:00
  • 1.156 Repair Script After an Outburst (practical lines) 00:00:00
  • 1.157 Post-Incident Reflection Log (action steps only) 00:00:00
  • 1.158 Habit Swap: Replace Angry Reaction with Task X 00:00:00
  • 1.159 Anger-Proof Your Workspace Layout 00:00:00
  • 1.160 Minimalist Decision Rules to Lower Friction 00:00:00
  • 1.161 Delegation Playbook to Remove Pressure Points 00:00:00
  • 1.162 Conflict Escalation Ladder: Who to Engage When 00:00:00
  • 1.163 The “Do Not Engage” Policy: How to Implement It 00:00:00
  • 1.164 Preemptive Communication Templates (emails/texts) 00:00:00
  • 1.165 Using Checklists to Reduce Surprise Triggers 00:00:00
  • 1.166 Public Self-Management: How to Keep Composure in Public 00:00:00
  • 1.167 Managing Road Rage: Practical Driving Rules 00:00:00
  • 1.168 Travel Stress SOPs: Pre-flight/Commute Checklists 00:00:00
  • 1.169 Parenting Scripts for High-Tension Moments 00:00:00
  • 1.170 Cooling Strategies for Group Settings 00:00:00
  • 1.171 Anger Audit: Weekly Review for Operational Improvements 00:00:00
  • 1.172 Micro-forgiveness Routines to Move On Fast 00:00:00
  • 1.173 Accountability Contract with a Trusted Peer 00:00:00
  • 1.174 Community Resource Map: Local Non-clinical Supports 00:00:00
  • 1.175 Online Tools & Apps Catalog for Calm Management 00:00:00
  • 1.176 Reset Playlists: Curate Audio to Calm Immediate Response 00:00:00
  • 1.177 Walk-and-Talk Toolkit: Convert Confrontation into Movement 00:00:00
  • 1.178 Physical Outlet Plan: Safe, Structured Activity Options 00:00:00
  • 1.179 Body-Language Calibration: Practical Presence Tips 00:00:00
  • 1.180 Workplace Escalation Protocol: Step-by-Step Guide 00:00:00
  • 1.181 The Conflict Prevention Checklist for Teams 00:00:00
  • 1.182 Rapid Re-engagement Steps After a Break 00:00:00
  • 1.183 The “If/Then” Behavioral Plan for Predictable Triggers 00:00:00
  • 1.184 Micro-assertion Training: Short, Rehearsed Statements 00:00:00
  • 1.185 Visual Progress Boards to Track Self-Control Wins 00:00:00
  • 1.186 Habit Stacking to Cement Cool-down Behaviors 00:00:00
  • 1.187 Environmental Trigger Audit for Home and Office 00:00:00
  • 1.188 Use of Anchors (object/routine) to Stop Reactivity 00:00:00
  • 1.189 Pre-commitment Contracts to Avoid Reactive Decisions 00:00:00
  • 1.190 Emergency Cooling Station Setup (at home/work) 00:00:00
  • 1.191 Quick Negotiation Tactics to Reduce Conflict Escalation 00:00:00
  • 1.192 Time Horizon Reframe: Short-term vs. Long-term Costs 00:00:00
  • 1.193 The “Two Options” Rule to Simplify Responses 00:00:00
  • 1.194 Coaching Scripts for Managers Handling Angry Staff 00:00:00
  • 1.195 Rapid De-escalation Checklist for Events 00:00:00
  • 1.196 Social Media Cooling Plan: Steps Before Posting Angry Content 00:00:00
  • 1.197 The Family Communication Matrix: Who Says What When 00:00:00
  • 1.198 Repair Pathway After Financial Disputes 00:00:00
  • 1.199 Progressive Responsibility Plan: Take Ownership Without Overload 00:00:00
  • 1.200 Celebration & Reinforcement System for Sustained Change 00:00:00

• Section
  12

  Section 12 - Managing personal anger

  • 300 live classes
  • 00:00:00
  • 1.201 Managing personal anger in parent–adult child dynamics 00:00:00
  • 1.202 Managing personal anger in sibling rivalry escalation 00:00:00
  • 1.203 Managing personal anger after public criticism by a colleague-person 00:00:00
  • 1.204 Managing personal anger when a friend borrows and doesn’t return items 00:00:00
  • 1.205 Managing personal anger at a partner for breaking a mutual agreement 00:00:00
  • 1.206 Managing personal anger when a roommate takes personal food 00:00:00
  • 1.207 Managing personal anger when a friend excludes you from plans 00:00:00
  • 1.208 Managing personal anger at an in-law offering unsolicited parenting advice 00:00:00
  • 1.209 Managing personal anger when someone shares private information about you 00:00:00
  • 1.210 Managing personal anger with an adult child who refuses help 00:00:00
  • 1.211 Managing personal anger when a cousin repeatedly cancels commitments 00:00:00
  • 1.212 Managing personal anger when a partner forgets important dates 00:00:00
  • 1.213 Managing personal anger when a family member undermines your authority with children 00:00:00
  • 1.214 Managing personal anger at a friend who gossips about you 00:00:00
  • 1.215 Managing personal anger when a parent disrespects your partner 00:00:00
  • 1.216 Managing personal anger when a friend cancels last minute repeatedly 00:00:00
  • 1.217 Managing personal anger when a sibling takes family heirlooms without permission 00:00:00
  • 1.218 Managing personal anger when a partner compares you unfavorably to others 00:00:00
  • 1.219 Managing personal anger at a friend who constantly one-ups you 00:00:00
  • 1.220 Managing personal anger when an ex-partner disrupts co-parenting agreements 00:00:00
  • 1.221 Managing personal anger at a friend who repeatedly asks for money 00:00:00
  • 1.222 Managing personal anger when a family member posts embarrassing content online 00:00:00
  • 1.223 Managing personal anger when a partner uses passive-aggressive behavior 00:00:00
  • 1.224 Managing personal anger about a friend’s habitual lateness 00:00:00
  • 1.225 Managing personal anger when a relative makes hurtful jokes 00:00:00
  • 1.226 Managing personal anger at a friend who betrays confidences 00:00:00
  • 1.227 Managing personal anger when a partner belittles your achievements 00:00:00
  • 1.228 Managing personal anger when a family member refuses to help during illness 00:00:00
  • 1.229 Managing personal anger when a friend breaks a major promise 00:00:00
  • 1.230 Managing personal anger when a partner criticizes your family 00:00:00
  • 1.231 Managing personal anger when a sibling monopolizes parent time 00:00:00
  • 1.232 Managing personal anger when a roommate uses your personal items without asking 00:00:00
  • 1.233 Managing personal anger when a friend repeatedly cancels emotional support 00:00:00
  • 1.234 Managing personal anger when a parent undermines household rules 00:00:00
  • 1.235 Managing personal anger when a family member avoids repaying money owed 00:00:00
  • 1.236 Managing personal anger when a friend misrepresents you to others 00:00:00
  • 1.237 Managing personal anger when a partner dismisses your boundaries 00:00:00
  • 1.238 Managing personal anger when a sibling refuses to acknowledge your achievements 00:00:00
  • 1.239 Managing personal anger when a friend flirts with your partner 00:00:00
  • 1.240 Managing personal anger when a family member spreads rumors 00:00:00
  • 1.241 Managing personal anger when a partner disrespects your time commitments 00:00:00
  • 1.242 Managing personal anger when a child lies to avoid consequences 00:00:00
  • 1.243 Managing personal anger when a sibling takes sides unfairly in conflict 00:00:00
  • 1.244 Managing personal anger when a friend shares intimate photos without consent 00:00:00
  • 1.245 Managing personal anger when a partner repeatedly interrupts you in conversation 00:00:00
  • 1.246 Managing personal anger when a family member invades your physical space 00:00:00
  • 1.247 Managing personal anger when a friend dredges up past mistakes in arguments 00:00:00
  • 1.248 Managing personal anger when a partner discloses sensitive family issues publicly 00:00:00
  • 1.249 Managing personal anger when a relative monopolizes group conversations 00:00:00
  • 1.250 Managing personal anger when a friend fails to show empathy in crisis 00:00:00
  • 1.251 Managing personal anger when a family member gaslights your reality 00:00:00
  • 1.252 Managing personal anger when a partner breaks agreed financial rules 00:00:00
  • 1.253 Managing personal anger when a roommate brings uninvited guests late at night 00:00:00
  • 1.254 Managing personal anger when a sibling publicly embarrasses you 00:00:00
  • 1.255 Managing personal anger when a friend copies your creative work without credit 00:00:00
  • 1.256 Managing personal anger when a parent pressures you into life choices 00:00:00
  • 1.257 Managing personal anger when a friend undermines your romantic relationship 00:00:00
  • 1.258 Managing personal anger when a relative refuses to respect cultural practices in your home 00:00:00
  • 1.259 Managing personal anger when a partner lies about whereabouts 00:00:00
  • 1.260 Managing personal anger when a child repeatedly defies safety rules 00:00:00
  • 1.261 Managing personal anger when a friend makes insensitive remarks about identity 00:00:00
  • 1.262 Managing personal anger when a partner consistently prioritizes others over you 00:00:00
  • 1.263 Managing personal anger when a sibling undermines your parenting publicly 00:00:00
  • 1.264 Managing personal anger when a friend posts triggering political content 00:00:00
  • 1.265 Managing personal anger when a family member fails to contribute agreed household funds 00:00:00
  • 1.266 Managing personal anger when a partner refuses family obligations 00:00:00
  • 1.267 Managing personal anger when a friend texts at inappropriate hours repeatedly 00:00:00
  • 1.268 Managing personal anger when a relative uses your home without permission 00:00:00
  • 1.269 Managing personal anger when a partner interrupts family rituals 00:00:00
  • 1.270 Managing personal anger when a friend borrows childcare time without reciprocation 00:00:00
  • 1.271 Managing personal anger when a family member publicly criticizes your partner 00:00:00
  • 1.272 Managing personal anger when a sibling causes damage to your property 00:00:00
  • 1.273 Managing personal anger when a friend weaponizes your vulnerabilities in argument 00:00:00
  • 1.274 Managing personal anger when a partner refuses to attend important family events with you 00:00:00
  • 1.275 Managing personal anger when a relative undermines your career or reputation publicly 00:00:00
  • 1.276 Managing personal anger when a friend cancels emotional check-ins repeatedly 00:00:00
  • 1.277 Managing personal anger when a partner criticizes your parenting in front of children 00:00:00
  • 1.278 Managing personal anger when a cousin pressures inheritance decisions 00:00:00
  • 1.279 Managing personal anger when a friend misuses your hospitality 00:00:00
  • 1.280 Managing personal anger when a partner minimizes your mental load 00:00:00
  • 1.281 Managing personal anger when a family member rehashes past mistakes to manipulate 00:00:00
  • 1.282 Managing personal anger when a friend violates confidentiality about your health 00:00:00
  • 1.283 Managing personal anger when a sibling competes for parental approval 00:00:00
  • 1.284 Managing personal anger when a partner dismisses your career commitments 00:00:00
  • 1.285 Managing personal anger when a friend breaks a personally meaningful promise 00:00:00
  • 1.286 Managing personal anger when a partner forgets agreed family rituals 00:00:00
  • 1.287 Managing personal anger when a family member questions your identity publicly 00:00:00
  • 1.288 Managing personal anger when a friend borrows your car without asking 00:00:00
  • 1.289 Managing personal anger when a partner pressures you into unwanted social situations 00:00:00
  • 1.290 Managing personal anger when a relative uses children as leverage in disputes 00:00:00
  • 1.291 Managing personal anger when a friend airs grievances about you publicly 00:00:00
  • 1.292 Managing personal anger when a partner consistently forgets requests for help 00:00:00
  • 1.293 Managing personal anger when a sibling questions your parenting discipline 00:00:00
  • 1.294 Managing personal anger when a friend invalidates your emotions repeatedly 00:00:00
  • 1.295 Managing personal anger when a partner sneers at your hobbies 00:00:00
  • 1.296 Managing personal anger when a relative monopolizes event decision-making 00:00:00
  • 1.297 Managing personal anger when a friend repeats a boundary violation after apology 00:00:00
  • 1.298 Managing personal anger when a partner compares you to an ex during conflict 00:00:00
  • 1.299 Managing personal anger when a family member publicly takes sides against you 00:00:00
  • 1.300 Managing personal anger when a friend repeatedly breaks trust in small ways 00:00:00
  • 1.301 Managing personal anger when a parent openly criticizes your partner 00:00:00
  • 1.302 Managing personal anger when a sibling monopolizes shared family resources 00:00:00
  • 1.303 Managing personal anger when a close friend betrays a confidence 00:00:00
  • 1.304 Managing personal anger when an ex attempts to re-enter your life uninvited 00:00:00
  • 1.305 Managing personal anger when a cousin publicly undermines your decisions 00:00:00
  • 1.306 Managing personal anger when a roommate repeatedly violates agreed cleanliness standards 00:00:00
  • 1.307 Managing personal anger when a friend borrows money and avoids repayment 00:00:00
  • 1.308 Managing personal anger when a parent dismisses your professional accomplishments 00:00:00
  • 1.309 Managing personal anger when an in-law attempts to control family gatherings 00:00:00
  • 1.310 Managing personal anger when a sibling minimizes your emotional needs 00:00:00
  • 1.311 Managing personal anger when a partner criticizes your parenting in front of children 00:00:00
  • 1.312 Managing personal anger when a friend continually cancels plans at the last minute 00:00:00
  • 1.313 Managing personal anger when a relative spreads inaccurate rumors about you 00:00:00
  • 1.314 Managing personal anger when a neighbor-person intrudes on your privacy (personal boundary) 00:00:00
  • 1.315 Managing personal anger when a partner makes unilateral financial decisions 00:00:00
  • 1.316 Managing personal anger when a family member questions your relationship choices 00:00:00
  • 1.317 Managing personal anger when a friend repeatedly one-ups your achievements 00:00:00
  • 1.318 Managing personal anger when a sibling takes credit for your ideas in family settings 00:00:00
  • 1.319 Managing personal anger when a partner ignores agreed household responsibilities 00:00:00
  • 1.320 Managing personal anger when a friend publicly humiliates you on social media 00:00:00
  • 1.321 Managing personal anger when a cousin pressures you about inheritance issues 00:00:00
  • 1.322 Managing personal anger when a roommate uses your personal items without permission 00:00:00
  • 1.323 Managing personal anger when a family member gaslights conversations about facts 00:00:00
  • 1.324 Managing personal anger when a friend flirts with your partner in your presence 00:00:00
  • 1.325 Managing personal anger when a parent repeatedly violates your parenting boundaries 00:00:00
  • 1.326 Managing personal anger when a partner consistently forgets important commitments to you 00:00:00
  • 1.327 Managing personal anger when a sibling refuses to acknowledge past harms 00:00:00
  • 1.328 Managing personal anger when a friend undermines your romantic relationship subtly 00:00:00
  • 1.329 Managing personal anger when a relative excludes you from family decisions 00:00:00
  • 1.330 Managing personal anger when a partner dismisses your mental load and unpaid labor 00:00:00
  • 1.331 Managing personal anger when a friend shares sensitive photos without consent 00:00:00
  • 1.332 Managing personal anger when a sibling spreads gossip in family circles 00:00:00
  • 1.333 Managing personal anger when a cousin repeatedly cancels mutual obligations 00:00:00
  • 1.334 Managing personal anger when a partner hides significant information about plans 00:00:00
  • 1.335 Managing personal anger when a friend uses your vulnerabilities as leverage 00:00:00
  • 1.336 Managing personal anger when a relative refuses to respect your dietary or cultural norms 00:00:00
  • 1.337 Managing personal anger when a partner compares you to others during conflict 00:00:00
  • 1.338 Managing personal anger when a sibling publicly embarrasses you at events 00:00:00
  • 1.339 Managing personal anger when a friend fails to defend you when needed 00:00:00
  • 1.340 Managing personal anger when an in-law undermines your parenting in front of children 00:00:00
  • 1.341 Managing personal anger when a roommate brings unauthorized guests repeatedly 00:00:00
  • 1.342 Managing personal anger when a family member attempts to control your schedule 00:00:00
  • 1.343 Managing personal anger when a friend exploits your hospitality repeatedly 00:00:00
  • 1.344 Managing personal anger when a partner repeatedly interrupts and talks over you 00:00:00
  • 1.345 Managing personal anger when a sibling takes unilateral decisions about shared property 00:00:00
  • 1.346 Managing personal anger when a friend ignores repeated requests for empathy 00:00:00
  • 1.347 Managing personal anger when a cousin pressures you into uncomfortable family politics 00:00:00
  • 1.348 Managing personal anger when a partner dismisses your career priorities 00:00:00
  • 1.349 Managing personal anger when a relative compares your children unfavorably to others 00:00:00
  • 1.350 Managing personal anger when a friend publicly levels false accusations about you 00:00:00
  • 1.351 Managing personal anger when a partner breaks mutually agreed digital privacy rules 00:00:00
  • 1.352 Managing personal anger when a sibling uses your children as pawns in disputes 00:00:00
  • 1.353 Managing personal anger when a friend repeatedly borrows childcare time without reciprocating 00:00:00
  • 1.354 Managing personal anger when a cousin undermines your credibility with mutual contacts 00:00:00
  • 1.355 Managing personal anger when a roommate repeatedly neglects pet care responsibilities 00:00:00
  • 1.356 Managing personal anger when a partner belittles your hobbies or passions 00:00:00
  • 1.357 Managing personal anger when a family member weaponizes past mistakes against you 00:00:00
  • 1.358 Managing personal anger when a friend publicly airs grievances instead of addressing you privately 00:00:00
  • 1.359 Managing personal anger when a sibling refuses to honor agreed caregiving rotations 00:00:00
  • 1.360 Managing personal anger when a partner makes demeaning jokes about you to others 00:00:00
  • 1.361 Managing personal anger when a cousin insists on controlling shared event planning 00:00:00
  • 1.362 Managing personal anger when a friend repeatedly borrows your vehicle without permission 00:00:00
  • 1.363 Managing personal anger when a family member blatantly violates agreed visitation times 00:00:00
  • 1.364 Managing personal anger when a partner repeatedly cancels important promises to you 00:00:00
  • 1.365 Managing personal anger when a sibling publicly dismisses your achievements at family gatherings 00:00:00
  • 1.366 Managing personal anger when a friend misattributes your work or contributions to others 00:00:00
  • 1.367 Managing personal anger when a partner minimizes the impact of their actions on you 00:00:00
  • 1.368 Managing personal anger when a cousin reveals confidential family matters to outsiders 00:00:00
  • 1.369 Managing personal anger when a roommate consistently disregards agreed utility payments 00:00:00
  • 1.370 Managing personal anger when a friend pressures you into activities you decline 00:00:00
  • 1.371 Managing personal anger when a partner prioritizes external relationships over your needs 00:00:00
  • 1.372 Managing personal anger when a relative repeatedly breaks family agreements about tradition 00:00:00
  • 1.373 Managing personal anger when a friend repeatedly violates your expressed limits around topics 00:00:00
  • 1.374 Managing personal anger when a sibling undermines your reputation with mutual relatives 00:00:00
  • 1.375 Managing personal anger when a partner escalates arguments by invoking family history 00:00:00
  • 1.376 Managing personal anger when a cousin attempts to control decisions about elders in the family 00:00:00
  • 1.377 Managing personal anger when a friend repeatedly borrows and damages your belongings 00:00:00
  • 1.378 Managing personal anger when a roommate disregards noise and rest expectations consistently 00:00:00
  • 1.379 Managing personal anger when a partner refuses to participate in agreed conflict-resolution steps 00:00:00
  • 1.380 Managing personal anger when a sibling stages a public confrontation to provoke reaction 00:00:00
  • 1.381 Managing personal anger when a cousin contests your boundaries around inheritance conversations 00:00:00
  • 1.382 Managing personal anger when a friend sabotages your social plans with mutual acquaintances 00:00:00
  • 1.383 Managing personal anger when a partner neglects joint responsibilities after agreeing to them 00:00:00
  • 1.384 Managing personal anger when a family member undermines your parenting in front of others 00:00:00
  • 1.385 Managing personal anger when a roommate leaves shared spaces in hazardous condition 00:00:00
  • 1.386 Managing personal anger when a friend uses social media to manipulate perceptions about you 00:00:00
  • 1.387 Managing personal anger when a partner repeatedly violates your non-negotiables 00:00:00
  • 1.388 Managing personal anger when a sibling publicly takes credit for your caregiving efforts 00:00:00
  • 1.389 Managing personal anger when a cousin involves your children in family disputes 00:00:00
  • 1.390 Managing personal anger when a friend repeatedly refuses to apologize for clear harms 00:00:00
  • 1.391 Managing personal anger when a partner refuses to respect agreed boundaries with their family 00:00:00
  • 1.392 Managing personal anger when a relative repeatedly breaks promises regarding elder care 00:00:00
  • 1.393 Managing personal anger when a roommate uses your workspace and disrupts your routines 00:00:00
  • 1.394 Managing personal anger when a friend manipulates shared mutual contacts against you 00:00:00
  • 1.395 Managing personal anger when a partner repeatedly downplays your contributions to the household 00:00:00
  • 1.396 Managing personal anger when a sibling consistently questions your parenting choices publicly 00:00:00
  • 1.397 Managing personal anger when a cousin attempts to rewrite shared family narratives to your detriment 00:00:00
  • 1.398 Managing personal anger when a friend repeatedly violates agreed privacy around your relationships 00:00:00
  • 1.399 Managing personal anger when a partner excludes you from important family decisions intentionally 00:00:00
  • 1.400 Managing personal anger when a family member consistently refuses accountability for repeated harms 00:00:00
  • 1.401 Managing personal anger when a godparent undermines your parenting decisions 00:00:00
  • 1.402 Managing personal anger when a friend sabotages your networking opportunities 00:00:00
  • 1.403 Managing personal anger when an ex surprises you by dating your close friend 00:00:00
  • 1.404 Managing personal anger when a sibling moves into your home without asking 00:00:00
  • 1.405 Managing personal anger when a family member excludes you from estate discussions 00:00:00
  • 1.406 Managing personal anger when a friend repeatedly borrows professional contacts 00:00:00
  • 1.407 Managing personal anger when a partner posts intimate details about your relationship 00:00:00
  • 1.408 Managing personal anger when a cousin uses your child’s photo for publicity without consent 00:00:00
  • 1.409 Managing personal anger when a roommate hides or tampers with your medication 00:00:00
  • 1.410 Managing personal anger when a parent questions your partner’s character publicly 00:00:00
  • 1.411 Managing personal anger when a friend undermines your volunteer leadership 00:00:00
  • 1.412 Managing personal anger when a sibling repeatedly brings unresolved family drama to you 00:00:00
  • 1.413 Managing personal anger when a relative refuses to honor visitation agreements with elders 00:00:00
  • 1.414 Managing personal anger when a partner involves your finances without consulting you 00:00:00
  • 1.415 Managing personal anger when a friend misuses a favor you extended professionally 00:00:00
  • 1.416 Managing personal anger when a cousin insists on changing long-standing family traditions 00:00:00
  • 1.417 Managing personal anger when a roommate repeatedly invites strangers into shared spaces 00:00:00
  • 1.418 Managing personal anger when a family member pressures you to disclose private information 00:00:00
  • 1.419 Managing personal anger when a friend publicly attributes your idea to themselves 00:00:00
  • 1.420 Managing personal anger when an ex undermines co-parenting by badmouthing you to children 00:00:00
  • 1.421 Managing personal anger when a sibling weaponizes family secrets during arguments 00:00:00
  • 1.422 Managing personal anger when a partner flaunts new relationships immediately after breakup 00:00:00
  • 1.423 Managing personal anger when a relative constantly compares your life decisions unfavorably 00:00:00
  • 1.424 Managing personal anger when a friend borrows your child-care resources and never returns favors 00:00:00
  • 1.425 Managing personal anger when a partner refuses to implement agreed safety plans for children 00:00:00
  • 1.426 Managing personal anger when a family member refuses to contribute to memorial arrangements 00:00:00
  • 1.427 Managing personal anger when a friend uses your professional reputation for personal gain 00:00:00
  • 1.428 Managing personal anger when a cousin publicly reposts your private messages 00:00:00
  • 1.429 Managing personal anger when a roommate repeatedly violates agreed pet-care rules 00:00:00
  • 1.430 Managing personal anger when a partner makes major life decisions without consulting you 00:00:00
  • 1.431 Managing personal anger when a friend continually promises help but never follows through 00:00:00
  • 1.432 Managing personal anger when a sibling undermines your credibility with mutual friends 00:00:00
  • 1.433 Managing personal anger when a relative rearranges your living space without permission 00:00:00
  • 1.434 Managing personal anger when a partner discloses medical or sensitive details about you 00:00:00
  • 1.435 Managing personal anger when a friend withholds important information that affects you 00:00:00
  • 1.436 Managing personal anger when a cousin uses your name to access events or privileges 00:00:00
  • 1.437 Managing personal anger when a roommate repeatedly leaves hazardous items unattended 00:00:00
  • 1.438 Managing personal anger when a partner favors their family’s preferences over yours routinely 00:00:00
  • 1.439 Managing personal anger when a friend dismisses your contributions in joint projects 00:00:00
  • 1.440 Managing personal anger when a sibling repeatedly borrows money and makes excuses 00:00:00
  • 1.441 Managing personal anger when a relative attempts to micromanage your parenting schedule 00:00:00
  • 1.442 Managing personal anger when a partner repeatedly cancels meaningful anniversaries 00:00:00
  • 1.443 Managing personal anger when a friend publicly challenges your integrity without evidence 00:00:00
  • 1.444 Managing personal anger when a cousin claims credit for family-organized achievements 00:00:00
  • 1.445 Managing personal anger when a roommate runs up shared bills without notice 00:00:00
  • 1.446 Managing personal anger when a partner covertly changes shared account access 00:00:00
  • 1.447 Managing personal anger when a friend prioritizes a new relationship over longstanding commitments to you 00:00:00
  • 1.448 Managing personal anger when a sibling repeatedly takes unilateral actions with joint assets 00:00:00
  • 1.449 Managing personal anger when a relative refuses to provide agreed eldercare assistance 00:00:00
  • 1.450 Managing personal anger when a partner continues contact with someone who disrespects you 00:00:00
  • 1.451 Managing personal anger when a friend publicly mocks your goals or aspirations 00:00:00
  • 1.452 Managing personal anger when a cousin repeatedly asks for unpaid labor on family projects 00:00:00
  • 1.453 Managing personal anger when a roommate brings illegal or risky behavior into the home 00:00:00
  • 1.454 Managing personal anger when a partner blocks you from family communication channels 00:00:00
  • 1.455 Managing personal anger when a friend conspires to exclude you from mutual social groups 00:00:00
  • 1.456 Managing personal anger when a sibling refuses to honor shared holiday hosting rotations 00:00:00
  • 1.457 Managing personal anger when a relative disparages your partner’s background or culture 00:00:00
  • 1.458 Managing personal anger when a friend leaks your plans to others for attention 00:00:00
  • 1.459 Managing personal anger when a partner repeatedly breaks promises about parenting time 00:00:00
  • 1.460 Managing personal anger when a cousin misuses your intellectual property for profit 00:00:00
  • 1.461 Managing personal anger when a roommate repeatedly ignores agreed cleaning schedules after requests 00:00:00
  • 1.462 Managing personal anger when a partner makes unilateral choices about children’s schooling 00:00:00
  • 1.463 Managing personal anger when a friend refuses to step back from a toxic family dynamic involving you 00:00:00
  • 1.464 Managing personal anger when a sibling manipulates family members to isolate you 00:00:00
  • 1.465 Managing personal anger when a relative insists on publicizing private family disputes 00:00:00
  • 1.466 Managing personal anger when a partner covertly undermines career opportunities you pursue 00:00:00
  • 1.467 Managing personal anger when a friend publicly questions your competence in front of others 00:00:00
  • 1.468 Managing personal anger when a cousin insists you mediate their personal conflicts constantly 00:00:00
  • 1.469 Managing personal anger when a roommate brings home unscreened guests who cause issues 00:00:00
  • 1.470 Managing personal anger when a partner refuses to acknowledge the emotional labor you perform 00:00:00
  • 1.471 Managing personal anger when a friend retracts support at a critical personal moment 00:00:00
  • 1.472 Managing personal anger when a sibling repeatedly refuses to contribute to joint caregiving costs 00:00:00
  • 1.473 Managing personal anger when a relative publicly makes slanderous statements about you 00:00:00
  • 1.474 Managing personal anger when a partner hides evidence of financial mismanagement from you 00:00:00
  • 1.475 Managing personal anger when a friend pressures you into risky behavior at social events 00:00:00
  • 1.476 Managing personal anger when a cousin disputes your role in planning family milestones 00:00:00
  • 1.477 Managing personal anger when a roommate allows unauthorized access to your private accounts 00:00:00
  • 1.478 Managing personal anger when a partner refuses to adopt agreed boundaries with their ex 00:00:00
  • 1.479 Managing personal anger when a friend repeatedly triggers you by discussing past traumas 00:00:00
  • 1.480 Managing personal anger when a sibling consistently refuses to acknowledge your emotional needs 00:00:00
  • 1.481 Managing personal anger when a relative shows up unannounced and overstays their welcome 00:00:00
  • 1.482 Managing personal anger when a partner consistently questions your judgment to others 00:00:00
  • 1.483 Managing personal anger when a friend manipulates group dynamics to isolate you socially 00:00:00
  • 1.484 Managing personal anger when a cousin leverages family influence to pressure your choices 00:00:00
  • 1.485 Managing personal anger when a roommate repeatedly damages shared appliances without remedy 00:00:00
  • 1.486 Managing personal anger when a partner refuses to align on joint long-term financial goals 00:00:00
  • 1.487 Managing personal anger when a friend uses shared experiences against you in arguments 00:00:00
  • 1.488 Managing personal anger when a sibling excludes you from important family rites of passage 00:00:00
  • 1.489 Managing personal anger when a relative shows favoritism that affects you negatively 00:00:00
  • 1.490 Managing personal anger when a partner repeatedly neglects agreed health and safety practices 00:00:00
  • 1.491 Managing personal anger when a friend consistently brings crisis after crisis into your life without responsibility 00:00:00
  • 1.492 Managing personal anger when a cousin publicly disputes agreed family narratives to their advantage 00:00:00
  • 1.493 Managing personal anger when a roommate continually breaches quiet hours and sleep norms 00:00:00
  • 1.494 Managing personal anger when a partner interrupts your professional obligations with personal demands 00:00:00
  • 1.495 Managing personal anger when a friend misrepresents your boundaries in group settings 00:00:00
  • 1.496 Managing personal anger when a sibling repeatedly refuses to accept responsibility for shared mistakes 00:00:00
  • 1.497 Managing personal anger when a relative pressures you to make decisions before you are ready 00:00:00
  • 1.498 Managing personal anger when a partner covertly shares custody-related information with others 00:00:00
  • 1.499 Managing personal anger when a friend shifts blame to you for their repetitive patterns 00:00:00
  • 1.500 Managing personal anger when a cousin repeatedly challenges your parental authority in public 00:00:00

• Section
  13

  Section 13 - Anger Stabilization & Accountability Program (ASAP)

  • 200 live classes
  • 00:00:00
  • 1.501 Know Your Warning Signs: Personal Anger Checklist 00:00:00
  • 1.502 Fast Calming Tools You Can Use Anywhere 00:00:00
  • 1.503 Building a Personal Anger Safety Plan 00:00:00
  • 1.504 How to Pause: The 3-Step Cooling Routine 00:00:00
  • 1.505 Writing an Incident Log: What Courts and Schools Need 00:00:00
  • 1.506 Clear, Short Apology Scripts That Repair Harm 00:00:00
  • 1.507 Restorative Steps: How to Make Amends Practically 00:00:00
  • 1.508 How to Create a Personal Anger Contract 00:00:00
  • 1.509 Tracking Progress: Simple Metrics for Change 00:00:00
  • 1.510 Setting Measurable Anger-Control Goals 00:00:00
  • 1.511 Safe Self-Talk Phrases to Use in the Moment 00:00:00
  • 1.512 How to Use Time-Outs Effectively and Respectfully 00:00:00
  • 1.513 Building a Support Team: Who to Call and When 00:00:00
  • 1.514 Responsible Decision Rules to Avoid Reactive Behavior 00:00:00
  • 1.515 How to Draft a Written Commitment for Courts/Schools 00:00:00
  • 1.516 Non-Escalation Language: Words That Defuse Tension 00:00:00
  • 1.517 Using Body Signals to Recognize Escalation Early 00:00:00
  • 1.518 Creating a Daily Anger Reduction Routine 00:00:00
  • 1.519 Evidence-Based Behavioral Replacement Actions 00:00:00
  • 1.520 How to Ask for a Break Without Offending Others 00:00:00
  • 1.521 Preparing a Personal Statement for Hearings or Panels 00:00:00
  • 1.522 How to Turn Anger into a Constructive Problem List 00:00:00
  • 1.523 The Accountability Checklist: Own It, Fix It, Follow Up 00:00:00
  • 1.524 Building Reliable Boundaries with Friends and Family 00:00:00
  • 1.525 How to Use a Cooling Object or Anchor Item 00:00:00
  • 1.526 Conflict Scripts: Safe Ways To Say What You Need 00:00:00
  • 1.527 Setting Clear Expectations Before High-Risk Interactions 00:00:00
  • 1.528 Using a Neutral Witness for High-Tension Conversations 00:00:00
  • 1.529 Developing a One-Page Behavioral Change Plan 00:00:00
  • 1.530 How to Identify and Remove Immediate Triggers 00:00:00
  • 1.531 Short Role-Play Exercises to Rehearse Calm Responses 00:00:00
  • 1.532 How to Prepare for a Difficult Conversation in Advance 00:00:00
  • 1.533 Creating a Family or Peer Agreement for Respectful Talk 00:00:00
  • 1.534 How to Recognize When You Need Professional Help 00:00:00
  • 1.535 Practical Steps to Restore Trust After an Outburst 00:00:00
  • 1.536 Anger-Friendly Communication: Listen, Reflect, Respond 00:00:00
  • 1.537 Building Patience by Practicing Small Delays Daily 00:00:00
  • 1.538 How to Use Checklists to Reduce Surprise Anger Triggers 00:00:00
  • 1.539 Safe Exit Strategies for Potentially Violent Situations 00:00:00
  • 1.540 How to Set and Keep Personal Limits Consistently 00:00:00
  • 1.541 Writing a Short Relapse Prevention Plan 00:00:00
  • 1.542 Using Peer Mediation Scripts in School Settings 00:00:00
  • 1.543 How to Convert Anger Into a Problem-Solving Meeting Agenda 00:00:00
  • 1.544 Personal Accountability Logs: What to Record and Why 00:00:00
  • 1.545 How to Use a Mentor or Sponsor Effectively 00:00:00
  • 1.546 Creating a Public Repair Plan That Others Can Trust 00:00:00
  • 1.547 Identifying Early Cognitive Distortions That Feed Anger 00:00:00
  • 1.548 Quick Grounding Techniques for High-Stress Moments 00:00:00
  • 1.549 How to Negotiate Boundaries Calmly with Family Members 00:00:00
  • 1.550 Building a Habit of Daily Reflection to Reduce Reactivity 00:00:00
  • 1.551 De-Escalation Phrases That Work With Peers and Students 00:00:00
  • 1.552 How to Prepare Written Proof of Your Progress 00:00:00
  • 1.553 Managing Shame and Guilt Without Losing Control 00:00:00
  • 1.554 How to Use Role Agreements in Classroom Conflicts 00:00:00
  • 1.555 Creating a Safe Space Plan for Yourself During Stress 00:00:00
  • 1.556 How to Draft Clear Repair Promises You Can Keep 00:00:00
  • 1.557 Using Structured Feedback to Reduce Defensive Anger 00:00:00
  • 1.558 How to Identify Situations That Require an Advocate 00:00:00
  • 1.559 Practical Steps to Reduce Trigger Exposure in Daily Life 00:00:00
  • 1.560 Using Short Movement Breaks to Reset Intensity 00:00:00
  • 1.561 How to Communicate Limits to People You Care About 00:00:00
  • 1.562 Building a Public Commitment Statement for Accountability 00:00:00
  • 1.563 Using Measured Language When Preparing a Response Letter 00:00:00
  • 1.564 How to Create a Low-Stimulus Environment at Home 00:00:00
  • 1.565 Teaching Yourself to Pause: Weekly Practice Exercises 00:00:00
  • 1.566 How to Create an Anger Action Card for Schools/Courts 00:00:00
  • 1.567 Rapid Reframing Techniques to Change Your Viewpoint 00:00:00
  • 1.568 How to Document Witness Statements Safely and Accurately 00:00:00
  • 1.569 Writing a Clear Apology That Includes Repair Steps 00:00:00
  • 1.570 How to Use Cooling Apps and Tools Responsibly 00:00:00
  • 1.571 Translating Anger Into a Personal Improvement Goal 00:00:00
  • 1.572 How to Build a Short Personal Safety Script for Others 00:00:00
  • 1.573 Developing a Family Repair Circle for Small Harms 00:00:00
  • 1.574 How to Use Written Agreements to Prevent Repeat Outbursts 00:00:00
  • 1.575 Creating a One-Page Progress Summary for Panels 00:00:00
  • 1.576 How to Recognize When Anger Is Becoming Risky Behavior 00:00:00
  • 1.577 Using Accountability Partners to Sustain New Habits 00:00:00
  • 1.578 How to Design a Calm-Down Corner at Home or School 00:00:00
  • 1.579 Structured Decision Rules to Avoid Impulsive Actions 00:00:00
  • 1.580 How to Prepare a Personal Reflection to Share Publicly 00:00:00
  • 1.581 Short Exercises to Improve Frustration Tolerance 00:00:00
  • 1.582 How to Use “If-Then” Plans to Pre-Plan Responses 00:00:00
  • 1.583 Creating a Repair Timeline After a Serious Incident 00:00:00
  • 1.584 How to Use Check-Ins to Track Emotional Triggers Weekly 00:00:00
  • 1.585 Using Positive Replacement Behaviors in Real Situations 00:00:00
  • 1.586 How to Create a Personal Trigger Map and Action List 00:00:00
  • 1.587 Step-By-Step: How to Request Mediation Calmly 00:00:00
  • 1.588 How to Make Your Own Cooling Kit: Practical Items to Carry 00:00:00
  • 1.589 Writing a Brief Letter of Intent to Prevent Future Incidents 00:00:00
  • 1.590 How to Build a Clear Communication Protocol with Close Contacts 00:00:00
  • 1.591 Using Micro-commitments to Build Self-Control Over Time 00:00:00
  • 1.592 How to Run a Short Peer Accountability Meeting 00:00:00
  • 1.593 Designing a Measurable Anger Reduction Challenge (30 days) 00:00:00
  • 1.594 How to Use Neutral Language When Giving Feedback to Family 00:00:00
  • 1.595 Creating a Simple Safety Checklist for High-Risk Situations 00:00:00
  • 1.596 How to Prepare a Personal Behavior Report for a Court or School Review 00:00:00
  • 1.597 Using Positive Reinforcement to Reward Calm Choices 00:00:00
  • 1.598 How to Establish Clear Consequences You Will Honor Yourself 00:00:00
  • 1.599 Creating a Personal Maintenance Plan After Program Completion 00:00:00
  • 1.600 How to Build a Summary of Your Anger Skills Progress 00:00:00
  • 1.601 Daily 5-Minute Grounding Routine — a short, repeatable anchor practice 00:00:00
  • 1.602 Morning Intention Setting for Calm — quick goal to shape the day 00:00:00
  • 1.603 Evening Reflection Prompts — concise review to track reactivity 00:00:00
  • 1.604 Two-Minute Box Breathing Drill — teachable breath pattern for immediate use 00:00:00
  • 1.605 Ten-Minute Reset Walk — structured movement to lower arousal 00:00:00
  • 1.606 Micro-Assertion Drill — practice one clear, respectful request daily 00:00:00
  • 1.607 “I-Statement” Sentence Starters — daily repetition of calming phrasing 00:00:00
  • 1.608 One-Step Problem List Exercise — convert anger into an action item 00:00:00
  • 1.609 Daily Trigger Journal: One Entry — capture a single trigger and response 00:00:00
  • 1.610 Two-Minute Sensory Check — name five things you can see/hear/touch 00:00:00
  • 1.611 Quick Progressive Muscle Release — short tension-release sequence 00:00:00
  • 1.612 Single-Task Practice Session — build focus to reduce overwhelm 00:00:00
  • 1.613 Short Visualization for a Calm Outcome — 3-minute mental rehearsal 00:00:00
  • 1.614 Gratitude Microset — list three small positives each day 00:00:00
  • 1.615 Micro-timeout Habit Formation — schedule one intentional 3-minute pause 00:00:00
  • 1.616 Frustration Tolerance Drill — sit with a mild annoyance for 60 seconds 00:00:00
  • 1.617 Daily Accountability Note — send one short update to an accountability partner 00:00:00
  • 1.618 Two-Sentence Apology Practice — rehearse concise repair language 00:00:00
  • 1.619 One-Question Pause: “What do I want right now?” — immediate check 00:00:00
  • 1.620 Rapid Reframe Exercise — swap one negative thought for a neutral fact 00:00:00
  • 1.621 Clock-Check Habit — notice physiological signs every hour 00:00:00
  • 1.622 Breathing with a Counted Walk — coordinate steps and breath for 5 minutes 00:00:00
  • 1.623 Short Role-Play Prompt with a Friend — rehearse calm response once weekly 00:00:00
  • 1.624 Anger Vocabulary Builder — learn one descriptive emotion word daily 00:00:00
  • 1.625 Small Wins Log — record one successful calm choice per day 00:00:00
  • 1.626 Visual Anchor Creation — choose an object and practice anchoring to it 00:00:00
  • 1.627 60-Second Cooling Sequence — portable routine to reset intensity 00:00:00
  • 1.628 The “Name It to Tame It” Drill — label emotion and move on 00:00:00
  • 1.629 Micro-forgiveness Practice — write one sentence letting go of small slights 00:00:00
  • 1.630 Boundary Script Rehearsal — practice one short boundary line daily 00:00:00
  • 1.631 Two-Minute Ground-and-Plan — calm then decide a single next step 00:00:00
  • 1.632 Structured Vent Page — limit venting to one page/day with a solution line 00:00:00
  • 1.633 Tempos & Tunes: Build a Calm Playlist and use one song daily 00:00:00
  • 1.634 Physical Reset: Five Chair Stretches to Release Edginess 00:00:00
  • 1.635 Safe-Space Mapping — identify one go-to place and practice using it 00:00:00
  • 1.636 Micro-empathy Exercise — practice repeating another’s point back once daily 00:00:00
  • 1.637 Hand-on-Heart Pause — tactile cue to reconnect with breath for 30s 00:00:00
  • 1.638 2-Minute Cooling Visualization with Color Imagery 00:00:00
  • 1.639 Short Decision Template: Pause, Options, Choose — repeat on small choices 00:00:00
  • 1.640 One-Item Action Challenge — fix one minor problem immediately after calm 00:00:00
  • 1.641 Self-Reward Microroutine — small, healthy reinforcement after restraint 00:00:00
  • 1.642 Calm Body Scan — 3-minute check from toes to head 00:00:00
  • 1.643 Delayed Response Habit — wait 10 minutes before replying to provocative messages 00:00:00
  • 1.644 Anger Trigger Mapping: One New Insight Per Day 00:00:00
  • 1.645 Role-Model Imitation Drill — imitate calm behavior you admire for 2 minutes 00:00:00
  • 1.646 Quick Grounding Object: Carry and Use a Textured Stone 00:00:00
  • 1.647 Two-Minute Counting-Down Protocol — practical cognitive break 00:00:00
  • 1.648 Micro-problem solving checklist: define, list one solution, act 00:00:00
  • 1.649 Practical Self-Instruction Scripts — rehearse short helpful phrases daily 00:00:00
  • 1.650 Social Cue Practice — notice and mark one person’s calming cue each day 00:00:00
  • 1.651 Short Conflict Prep Sheet — fill one line: goal, opening, boundary 00:00:00
  • 1.652 One-Minute Post-Incident Log — write one sentence about what worked 00:00:00
  • 1.653 Daily “No Escalation” Commitment — say it aloud each morning 00:00:00
  • 1.654 Quick Skill Swap: Replace an angry reaction with a productive task 00:00:00
  • 1.655 Two-Minute Hand-Squeeze Technique for Stress Release 00:00:00
  • 1.656 Micro-exposure: Tolerate a mild trigger in a controlled short practice 00:00:00
  • 1.657 Assertive Language Flashcards — review three cards daily 00:00:00
  • 1.658 One-Step Repair Practice — make a small amends action within 24 hours 00:00:00
  • 1.659 Short Mirror-Speech: Practice Calm Tone and Body Language 00:00:00
  • 1.660 Tiny Routine Reset: Reorganize one small space to reduce clutter stress 00:00:00
  • 1.661 Daily Choice Log: Track one decision made calmly vs reactively 00:00:00
  • 1.662 Breathing With Box Counts: Increase count slowly over days 00:00:00
  • 1.663 Two-Minute Cooling Call: Ring a friend for a quick grounding check 00:00:00
  • 1.664 Mini-Meditation: Focus on breath for 120 seconds, eyes open 00:00:00
  • 1.665 Daily Friction Audit: Note one recurring annoyance and one fix 00:00:00
  • 1.666 Micro-gratitude swap: Replace one complaint with one appreciation 00:00:00
  • 1.667 Short Visualization of Repair Conversations — rehearse desired wording 00:00:00
  • 1.668 Five-Minute Creative Outlet: sketch, doodle, or build to shift energy 00:00:00
  • 1.669 One-Line Reality Check: Write the worst-case and a mitigation step 00:00:00
  • 1.670 Micro-emotional labeling: Identify physical sensation and name it 00:00:00
  • 1.671 Two-Minute Posture Reset: realign to reduce tension 00:00:00
  • 1.672 Brief Cooling Walk With Object Focus — carry one small item to center attention 00:00:00
  • 1.673 Daily “What I Control” Checklist — list three controllable elements 00:00:00
  • 1.674 Short Progressive Exposure Plan: schedule low-intensity practice with a trigger 00:00:00
  • 1.675 Micro-compassion statement: practice one kind line toward self daily 00:00:00
  • 1.676 One-Minute Visualization to Replace Anger with Purpose 00:00:00
  • 1.677 Fast Cognitive Pause: Stop automatic thought and note evidence for it 00:00:00
  • 1.678 Habit Stacking: Pair calm practice with existing daily habit 00:00:00
  • 1.679 Short Vocal Release Exercise: controlled hum or sound to release tension 00:00:00
  • 1.680 Daily Assertive Request: make one simple, respectful ask and note result 00:00:00
  • 1.681 Two-Minute Problem Reframe: list benefits of a less angry response 00:00:00
  • 1.682 Micro-accountability check: report one day’s progress in a log 00:00:00
  • 1.683 One-line Plan B: create a quick alternative when plans are blocked 00:00:00
  • 1.684 Short Grounding Breath + Affirmation Combo — practice daily 00:00:00
  • 1.685 Quick Reflection Prompt: “What triggered me and what did I do?” — one line 00:00:00
  • 1.686 Daily Cooling Habit: sip water slowly for 60 seconds when upset 00:00:00
  • 1.687 Two-Minute Tension Release: shoulders, jaw, hands sequence 00:00:00
  • 1.688 Micro-challenge: Delay a small annoyance and extend tolerance by 30s more than yesterday 00:00:00
  • 1.689 Daily Boundaries Review: check one relationship boundary and its status 00:00:00
  • 1.690 Short Role Reversal Exercise: imagine the other person’s perspective for one minute 00:00:00
  • 1.691 One-Minute Note to Future Self: instructions to stay calm in repeat situations 00:00:00
  • 1.692 Brief Sensory Swap: change environment lighting or sound to reset mood 00:00:00
  • 1.693 Daily Repair Habit: send one small conciliatory text when appropriate 00:00:00
  • 1.694 Micro-gratitude letter: one sentence thanking someone for calm influence 00:00:00
  • 1.695 Two-Minute Focused Walking Meditation — steps with breath awareness 00:00:00
  • 1.696 Short Cognitive Labeling: replace “they made me” with “I felt” phrasing practice 00:00:00
  • 1.697 Micro-scripting for “No” — practice a polite refusal line daily 00:00:00
  • 1.698 One-minute Visual Anchor Replay: remember a calm moment vividly 00:00:00
  • 1.699 Daily Momentum Task: complete one small, meaningful task after a calm pause 00:00:00
  • 1.700 Rapid Check-In Protocol: three quick questions to assess anger intensity 00:00:00

• Section
  14

  Section 14 -Daily Calm Accelerator

  • 47 live classes
  • 00:00:00
  • 1.701 Daily 60-Second Reset (quick physiological anchor) 00:00:00
  • 1.702 The One-Sentence Calm Pledge (start your day with a commitment) 00:00:00
  • 1.703 Micro-Victory of the Day (capture and celebrate a small win) 00:00:00
  • 1.704 The Two-Step Cooldown (portable routine you can do anywhere) 00:00:00
  • 1.705 The 24-Hour Repair Prompt (one action to repair a slip) 00:00:00
  • 1.706 Mini-Challenge: Delay & Decide (increase pause time by 10s) 00:00:00
  • 1.707 The Mood Meter Check-In (fast self-rating + one tweak) 00:00:00
  • 1.708 Quick Role-Play: Say It Calmly (rehearse one line) 00:00:00
  • 1.709 The Gratitude Flip (swap one complaint for gratitude) 00:00:00
  • 1.710 One-Minute Perspective Shift (reframe to reduce heat) 00:00:00
  • 1.711 Micro-Boundary Script (practice a short, firm line) 00:00:00
  • 1.712 The “If-Then” Daily Drill (pre-plan one trigger response) 00:00:00
  • 1.713 Rapid Reframe Roulette (pick a new viewpoint in 30s) 00:00:00
  • 1.714 Two-Minute Grounding Walk (guided step-and-breathe) 00:00:00
  • 1.715 The Small-Step Repair Action (one tiny restorative task) 00:00:00
  • 1.716 Daily Accountability Ping (send one short progress note) 00:00:00
  • 1.717 The Calm Anchor Replay (recall a past calm moment) 00:00:00
  • 1.718 Bite-Size Breathing Series (three fast breath patterns) 00:00:00
  • 1.719 Micro-Apology Practice (rehearse a clear, concise apology) 00:00:00
  • 1.720 Two-Line Reflection: What Helped Today? 00:00:00
  • 1.721 Tiny Habit Stack: Calm + Existing Routine 00:00:00
  • 1.722 The One-Question Pause (what outcome do I want?) 00:00:00
  • 1.723 The Cooling Object Ritual (use an item to reset) 00:00:00
  • 1.724 Daily “No Escalation” Commitment (say it aloud) 00:00:00
  • 1.725 90-Second Repair Plan (map action + timeline) 00:00:00
  • 1.726 Micro-Exposure: tolerate a small trigger safely 00:00:00
  • 1.727 The Check-In With Self (30s pulse & posture scan) 00:00:00
  • 1.728 Quick Script Swap (replace angry phrase with neutral one) 00:00:00
  • 1.729 The Evening Win Review (one calm decision you made) 00:00:00
  • 1.730 Streak Builder: 7-Day Calm Challenge (mini goal tracker) 00:00:00
  • 1.731 Beat-the-Clock Calm Challenge 00:00:00
  • 1.732 Calm Quest: Level 1 (Daily Win) 00:00:00
  • 1.733 Two-Minute Reset Sprint 00:00:00
  • 1.734 Mood Meter Micro-Check 00:00:00
  • 1.735 Streak Builder: 3-Day Pause Practice 00:00:00
  • 1.736 Badge Earn: First Cool Response 00:00:00
  • 1.737 One-Line Calm Mantra Replay 00:00:00
  • 1.738 Quick Role-Play: Phrase of the Day 00:00:00
  • 1.739 Rapid Reframe Roulette (Daily Pick) 00:00:00
  • 1.740 Soothe & Serve: Small Service Action 00:00:00
  • 1.741 Breath Count Ladder (Increase by 1) 00:00:00
  • 1.742 One-Minute Anchor Visualization 00:00:00
  • 1.743 Micro-Repair: Send a Short Apology 00:00:00
  • 1.744 Tiny Timeout Habit (Daily Commitment) 00:00:00
  • 1.745 Calm Currency: Log a Trade-for-Patience 00:00:00
  • 1.746 Two-Step De-escalation Drill 00:00:00
  • 1.747 The “If-Then” Micro-Plan 00:00:00

• Section
  15

  Section 15 - Stress Management & Emotional Maintenance

  • 0 live classes
  • 00:00:00