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 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
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
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
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 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