Learn core MBT principles for emotional wellness in this intro module. Includes: • The Why Behind MBT: Our Mental Health Crisis • The best strategy to start with: the grounding pause • Breathing exercise for stress • Journal prompt • Completion badge Perfect for: beginners looking for mental health resources, parents, mindfulness seekers Start your emotional balance journey with research-backed techniques you can use today.

Goal: Identify emotions without judgment or self-criticism. Includes: • Podcast: "You Are Not Your Emotions: 5 Evidence-Based Recognition Tools" • Readings: Anger is Complex • How to Cope with Difficult Emotions and What to do with Negative Emotions video • Community: Emotion tracking journal prompt Perfect for: Those overwhelmed by emotions or struggling with reactivity. Build emotional awareness skills that create space between feeling and reacting.

Goal: Build consistent mindfulness habits for emotional balance. Includes: • Mindfulness practices for stress relief and emotional regulation • Readings: "5 Ways to Boost Mindfulness" + "Support for Parents" • Challenge: Daily mindfulness check-in tracker • Community support and accountability Perfect for: Those ready to create sustainable mindfulness routines and reduce daily stress. Transform awareness into action with practical mindfulness tools you can use anywhere.

Goal: Cope with intense emotions without escalation; learn how to navigate difficult situations with effective tools Learn: - self soothe skill - how to handle overwhelming moments/emotions - begin building your toolkit - more tools for anxiety relief - how to increase emotional resilience and tolerance to stress This week, the skills get powerful, so hang on and focus on one at a time.

Goal: Build practical tools to change or tolerate difficult emotions. Includes: • Power of the Pause podcast • Readings: "Skill Stacking for Emotional Regulation" & Opposite Action Skill WS • Audio: Grounding Visualization for Anxiety • Bonus: "No More Stressful Parenting" and Breaths to ease anxiety Perfect for: Those ready to actively change emotional patterns and build resilience. Turn awareness into action with proven DBT tools and personalized coping strategies.

Goal: Apply emotion regulation skills to family, friends, and parenting situations in order to increase connections with others. Includes: • Reading: "Mindful Parenting Tools" for family moments • Audio: "Kids' Loving Kindness" + "2-Minute Anxiety Relief" practices • Bonus: Supporting kids with challenging behaviors + IEP/504 insights • Context: Teen mental health awareness content Perfect for: Parents wanting to create calmer family dynamics and teach kids emotional skills.

Goal: Alleviate and bring relief to big emotions; Take control of anxiety and depression. Learn: - MBT skills for managing anxiety - the difference between anxiety and stress - how to implement an action plan for depression and when to seek help - practice accepting, validating, and brining in compassion Bonus: visuals of skills for each

Always have a coping tool available! Digital download: 18 different cards with coping skills from mindful behavior therapy. Create you own card with your favorite skill as well!