My Calm and Peaceful Life

Emotional and Relational Health Series- Part 1

Objectives:

  • Develop a deeper understanding of emotions and emotion regulation
  • Increase your resilience and sense of well-being
  • Decrease your anxiety and worry
  • Give you practical tools to use when you are upset
  • Allow you to live a more effective, God honoring life

Overview- Tools, Assessment and Quiz

Before the program begins, a short training video will be sent to you by email where I walk you through an overview of the program.  You will learn about mindfulness, understand why it is an integral part of the training and be given instruction on how to start practicing it in your daily life.  In addition, I will give  you worksheets and instructions on two tools to use when you are upset.  An emotion regulation assessment and myths about emotions quiz will also be sent to you to fill out before our first class so you can track your progress.

Program- My Calm and Peaceful Life

Module 1 Finding Balance in Life

Week 1. Emotion/ Reason Mind & Goal Setting

This first module will help you start finding balance in your life. You will develop a working knowledge of when you and others are in emotion mind, reason mind or in the middle between the two. You will also set individualized goals for the program based off of your assessment and current needs.

​Week 2. Balancing Your Nervous System

You'll learn about the three autonomic nervous system states and practice mapping where you are on the autonomic ladder.  By doing this you will gain awareness so you can engage with the state and not be controlled by it.

Module 2 Strengthening Emotional Awareness

Week 3.  An Objective Look at Emotions

You'll dive into information about emotions- what are they, how they operate in the brain and body and why regulating them can be difficult. You will practice observing the urges behind your emotions, naming the feelings and locating them in the body.

​Week 4.  Negative Emotions

You'll learn about the negative emotions of fear, anger, and sadness and where they are located on the autonomic ladder.   As you grow in awareness and begin to label your emotions, your behavior will be calmer and more goal directed.

Module 3 The Mind/Body Connection

Week 5.  ARC Model

You'll continue to learn the unique way that God has designed your mind and body to work together in intimate connection.  You’ll learn the ARC model of identifying situations or events that trigger emotions and reactions and start to recognize avoidance behaviors.

Week 6.  Validation

Everyone wants to be heard, seen, known and accepted.  You will learn to listen and accept yourself right where you are at and by God’s grace you will learn to validate and accept others where they are on their journey.

Module 4 Tools to Help You Live Wisely

Week 7. Changing Unwanted Emotions

You'll learn how to check the facts of your emotional response to determine if the intensity and duration of your emotion fits the facts.  ​

Week 8. Acting Opposite and Problem Solving

If acting on the emotion is not effective you will learn skills to change the emotional response.

Module 6 The Value of Planning Ahead

Week 9. Reducing Vulnerability

Being healthy and living according to your values will help you live a life that honors God. You will examine your life to see if there are ways to improve your well-being.

Week 10. Coping Ahead

You'll continue to align your life for optimal health by building mastery, planning ahead and taking care of your body, soul and spirit.

Module 7 Wrap-Up and Integration

Week 11. Customized Tools to Stay Regulated

Based on previous weekly sessions and conversations, we'll work together to discover tools and tips that will help you to remain aware, calm and collected.

​Week 12.  Wrap-Up & Next Steps

In the last session of our 12-Week Program, you'll take stock of how far you've come and also determine what next steps you should take in order to continue living a Calm and Peaceful Life!

For the LORD your God is living among you. He is a mighty savior. He will take delight in you with gladness. With his love, he will calm all your fears. He will rejoice over you with joyful songs. Zephaniah 3:17