Skills. Reflection. Connection.
A small taste of what happens inside 4C—evidence-based lessons, practical exercises, and meaningful reflection to help you understand yourself, support others, and grow in community.
Sample Exercises & Worksheets
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Using the DBT Skill: Opposite Action
A brief first person story of putting this powerful DBT skill to use to transform mental health, motivation, and well-being.
Using the DBT Skill: Opposite Action
A brief first person story of putting this powerful DBT skill to use to transform mental health, motivation, and well-being.
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How Long Does an Emotion Last?
You will be shocked to learn how brief emotions actually are...and what you can do about it! We do not need to be victims of our emotions.
How Long Does an Emotion Last?
You will be shocked to learn how brief emotions actually are...and what you can do about it! We do not need to be victims of our emotions.
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CBT: Check the Facts
This exercise is from our Family Dynamics course, but it is relevant for every person. When to use: You feel a big reaction; you’re not sure if it fits now or echoes then. When...
CBT: Check the Facts
This exercise is from our Family Dynamics course, but it is relevant for every person. When to use: You feel a big reaction; you’re not sure if it fits now or echoes then. When...
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The 90% Rule
Our brains crave certainty — even when that certainty hurts us. But life happens in the gray areas.When you practice seeing your thoughts as mostly true but not totally, you...
The 90% Rule
Our brains crave certainty — even when that certainty hurts us. But life happens in the gray areas.When you practice seeing your thoughts as mostly true but not totally, you...
Understanding Mental Health
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Ever Feel Like You Should Start Therapy—but Jus...
You know something needs attention—but the idea of starting therapy feels like too much. This article unpacks why that feeling is so common, and how you can begin caring for...
Ever Feel Like You Should Start Therapy—but Jus...
You know something needs attention—but the idea of starting therapy feels like too much. This article unpacks why that feeling is so common, and how you can begin caring for...
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20 Quotes to Help You Cope with Rejection and L...
Living authentically and embracing your true self can be a challenging journey, especially when faced with rejection or judgment from others. These experiences, though painful, often hold lessons that can...
20 Quotes to Help You Cope with Rejection and L...
Living authentically and embracing your true self can be a challenging journey, especially when faced with rejection or judgment from others. These experiences, though painful, often hold lessons that can...
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When Grief Feels Hopeless
Understanding what’s happening beneath the surface can transform the way we carry grief—for ourselves and others--and remind us that even in the darkest seasons, the human mind is wired for...
When Grief Feels Hopeless
Understanding what’s happening beneath the surface can transform the way we carry grief—for ourselves and others--and remind us that even in the darkest seasons, the human mind is wired for...
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Worried About Someone?
We all know someone who may be struggling emotionally. With statistics as high as 1 in 4, it's no wonder. But, knowing what to do, what to say...well, that's just...
Worried About Someone?
We all know someone who may be struggling emotionally. With statistics as high as 1 in 4, it's no wonder. But, knowing what to do, what to say...well, that's just...
Rethinking Mental Healthcare
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Why Pay Per Hour When Growth Happens Every Day?
For many people, mental health support is framed around a single unit of time:the therapy hour. And this is expensive! What about the rest of the week? Because life doesn’t...
Why Pay Per Hour When Growth Happens Every Day?
For many people, mental health support is framed around a single unit of time:the therapy hour. And this is expensive! What about the rest of the week? Because life doesn’t...
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Reflection from a Therapist and a Mom on Gettin...
If you’ve ever tried to get mental health care — for yourself or your child — you know how overwhelming and discouraging the process can be. Recently, I was looking...
Reflection from a Therapist and a Mom on Gettin...
If you’ve ever tried to get mental health care — for yourself or your child — you know how overwhelming and discouraging the process can be. Recently, I was looking...
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A Radically Simple Mental Health Model
We’ve made huge strides in mental health awareness. More people are talking about it. More providers are being trained. More organizations are offering benefits and resources. And yet—rates of anxiety,...
A Radically Simple Mental Health Model
We’ve made huge strides in mental health awareness. More people are talking about it. More providers are being trained. More organizations are offering benefits and resources. And yet—rates of anxiety,...
Holiday Emotional Well-Being Series
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Accepting Family as They Are: The Surprisingly ...
Family relationships are layered, emotional, and deeply personal. No one can stir up feelings — love, irritation, longing, grief, connection, resentment, nostalgia — quite like the people who helped shape...
Accepting Family as They Are: The Surprisingly ...
Family relationships are layered, emotional, and deeply personal. No one can stir up feelings — love, irritation, longing, grief, connection, resentment, nostalgia — quite like the people who helped shape...
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The Holiday Expectation Trap: How “Shoulds” Ste...
The holidays can stir up a complicated mix of emotion. On the surface, this season is marketed as cozy, warm, connected, and magical. Everywhere you look, you’re shown families gathered...
The Holiday Expectation Trap: How “Shoulds” Ste...
The holidays can stir up a complicated mix of emotion. On the surface, this season is marketed as cozy, warm, connected, and magical. Everywhere you look, you’re shown families gathered...
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Emotionally Safe Language for Holiday Conversat...
The holidays bring more than lights, food, and traditions — they bring people together. And wherever there are people, there are histories, patterns, misunderstandings, expectations, and triggers. Family gatherings can...
Emotionally Safe Language for Holiday Conversat...
The holidays bring more than lights, food, and traditions — they bring people together. And wherever there are people, there are histories, patterns, misunderstandings, expectations, and triggers. Family gatherings can...
