My Calm and Peaceful Life

1 Samuel 17- The Story of David and Goliath


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

Prior to the Program- Tools, Assessment, and Quiz

Before the program begins, a short training video will be sent to you by email where we walk you through an overview of the program. We will discuss mindfulness and why it is an integral part of the training. In addition, we will introduce you to 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. After the program is over, you can use this assessment to monitor your progress.

Program Overview- My Calm and Peaceful Life

Module 1 Finding Balance in Life

"Don't worry about this Philistine," David told Saul. "I'll go fight him!" 1 Samuel 17:32

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 on 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

But when David's oldest brother, Eliab, heard David talking to the men, he was angry. "What are you doing around here anyway?" he demanded. "What about those few sheep you're supposed to be taking care of? I know about your pride and deceit. You just want to see the battle!" 1 Samuel 17:28

Week 3. An Objective Look at Emotions

You'll dive into information about emotions- what they are, 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

As soon as the Israelite army saw him, they began to run away in fright. "Have you seen the giant?" the men asked. I Samuel 17:24-25

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 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

As Goliath moved closer to attack, David quickly ran out to meet him. 1 Samuel 17:48

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 fit 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 5 The Value of Planning Ahead

He picked up five smooth stones from a stream and put them into his shepherd's bag. 1 Samuel 17:40

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 6 Wrap-Up and Integration

David replied to the Philistine, "You come to me with sword, spear, and javelin, but I come to you in the name of the Lord of Heaven's Armies, the God of the armies of Israel, whom you have defied." 1 Samuel 17:45

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!

So David triumphed over the Philistine with only a sling and a stone, for he had no sword. I Samuel 17:50