Lessons & Exercises


Introduction

Welcome and Overview

Section 1

Lesson 1: Increasing Your Emotional Vocabulary

Exercise 1: Families and Flavors of Emotion

Section 2

Lesson 2: Expanding Your Emotional Awareness

Exercise 2: The Emotional Pie Chart

Section 3

Lesson 3: Improving Your Emotional Tolerance

Exercise 3: The 5-5-5 Drill

Section 4

Lesson 4: Mindfulness & the Power of Simple Awareness

Exercise 4: Starting a Mindfulness Practice

Section 5

Lesson 5: Bringing Mindfulness to Ordinary Life

Exercise 5: Ordinary Mindfulness

Section 6

Lesson 6: Emotional Mindfulness

Exercise 6: Emotion-focused Mindfulness

Section 7

Lesson 7: Identifying Negative Self-Talk

Exercise 7: Tracking Your Negative Self-Talk

Section 8

Lesson 8: Re-Training Negative Self-Talk

Exercise 8: Cognitive Restructuring

Section 9

Lesson 9: Self-Validation

Exercise 9: Emotion-Focused Journaling

Conclusion

2 Final Thoughts