EMOTIONAL HEALING From Worry and Stress to Real Inner Strength

DAY 1: Hands-on Instrument to Deal with Difficult Emotions

When difficult emotions appear, we might feel overwhelmed by them - some of us by fear, some by shame or sadness, or maybe anger. So, let's dive right in and start our course directly with an... HINT - an 11 minute guided meditation, based on research, that will ease the “OMG!” feeling - and for the neuroscience lovers - calm the amygdala in the brain.

DAY 2: Getting a HINT in Difficult Times

In this session, we'll explore and understand the mechanisms of this simple and yet powerful tool that you can have with you all day - the HINT - a kind of 'fire alarm' button in case of emotional emergency.

We will go through the process of an emotion - how much science shows that it actually stays in the body, then we'll identify the relation between emotions, thoughts and body sensations, going deeper into finding what it actually needs and how we can nurture them.

DAY 3: Psychology of Emotions

Now we will summarize in simple words the basic approach of scientific psychology on emotions. All our difficult emotions are in a cycle - and we will learn to break this cycle with a new exercise: the Tree. By drawing one of your own "trees of suffering" - we'll get more clarity on our own cycle and empower ourselves to respond instead of reacting. This exercise is a useful tool for a lifetime - and it also has a research-based twist, with a proven effect.

DAY 4: Where Difficult Emotions Come From?

We'll now go deeper - at the roots of our emotions. We will learn why we seem to have difficulty with the same emotions - and even why we 'stumble' over and over again into situations that activate the same feelings.

We'll talk about the Attachment Theory and dive right into your experiences as a child - with an exercise I call "Circle of Security"- that has a great impact for us as adults and will give sense and understanding for what you are feeling in difficult moments. This is not the only exercise in this session, as we will learn a new tool - "Circle in the hand" - based on a very insightful story.

DAY 5: What Happens When We Don't face Difficult Emotions

Many of us we were taught to "be strong" or not to accept emotions that are difficult. But what happens when we don't face emotions? We will see that actually, they cover themselves up into 3 main strategies: avoidance, lingering or criticising.

We'll also approach an important topic: Working with Intensity of Emotions and we will learn to use the "EmotionMeter" - a tool to identify when emotions are too intense and to slow them down enough that we become skillful in handling them.

DAY 6: The path to well-being: these simple steps will start the CHANGE

Now we are ready to work on the neuroplasticity of our brain. We will create new pathways - not only dealing with the difficult - but also the path to well-being, so that in every moment, the mind will be able to choose its way for any experience.

I will guide you through a new meditation - Taking in the Good - so that we can put the theory into practice and develop a new pathway in the brain.

DAY 7: Accessing an Essential Healing Ally

The newest psychological research reveals the power of self-compassion when dealing with the difficult. But for the most of us, self-compassion doesn't come easily - it needs to be trained.

In this session, we'll do exactly that: we will train our self-compassion muscle with a meditation called "Filling the cup". Just as our body needs a cup of coffee, tea or water in the morning, our mind needs its cup of kindness.

DAY 8: A Quick and Efficient Approach to Difficult Emotions in Relationships

Difficult emotions usually get triggered by a person - and usually the ones we care for most will be the ones that challenge us more - did you notice that?

In this session we'll explore How can I express my difficult emotions? And How can I relate with somebody who has difficult emotions that I feel I can't handle?

When someone triggers difficult emotions in ourselves, we can take it as a sign of information. “I hear how angry/sad/frustrated you are. This must be very important to you.” If there’s emotion, something matters.

We will do a practice that will help us connect to anyone in a new and fulfilling way. Then - then “the piece of resistance”: I will share one of the most important rules for any kind of relationships - a rule that that only a few talk about clearly but it’s so valuable.

DAY 9: Seeing the Bigger Picture and Empowering Ourselves in Face of Difficulty

We practiced recognising the difficult, then we learned that the way we relate to it - the quality of relationship with the difficult is important... Then we practiced kindness, compassion… And we will start this session with a model of listening and expressing difficult emotions. But still... is there something missing?

Today we will work on this missing puzzle: what's REALLY important for you. We'll go through an exercise that will reveal the true core-values that are uplifting for you. They go deeper than emotions, thoughts, reactions. This special exercise has the power to bring them upfront.

DAY 10: Painful Emotions, you don't scare me anymore! Setting the Next Steps for Emotional Healing

This final session is an exploration on what's next. We'll review each practice and focus on the Why, When and How to use each of them from now on - growing tools for resilience. This course was meant to be practical. There are enough books written in this world and enough information... But real change starts when we really put it in PRACTICE. This is not a panaceum. But if you do the practice, I assure you difficult emotions will feel less difficult.