Emotional Regulation and Resilience Class

Cope with confidence, connect deeply with others, and achieve your personal and professional goals with ease.

  • Access anytime, from anywhere.

  • Tolerate intense emotions. Feel stronger.

  • On-demand powerful lessons and worksheets.

  • Unlimited support from your therapist instructor and classmates.

Just a Few of the Topics We’ll Cover

Understanding Emotions

While emotions are intricately tied to our thoughts, behaviors, and overall well-being, what exactly are they, and what happens in our brains and bodies when we experience them? In the first week, we will delve into the fascinating science behind emotions, as well as help you to explore the “why”, “how”, and “what” of your own physiological and psychological experience of emotions.

Feelings Identification

Many things get in the way of us authentically experiencing a full range of emotions. We’ll open up your observation of your own experience using very simple, tangible techniques to better understand yourself, and others. I think this lesson will surprise and intrigue you.

Self-Regulation

We’ll uncover the veil on what therapists are really doing when they ask you questions about your emotions. Shhh! I am giving away my therapist secrets! Getting to the root of the thoughts and behaviors that contribute to your emotions can be incredibly empowering. The exercises you will learn in this section will be tools that you can re-use for a lifetime…and can be incredibly helpful in relationships with others!

Coping with Intense Emotions

WoooI You will LOVE this part. We will go into a number of super helpful, pretty simple techniques, based on CBT and DBT, that will make you feel more in control, and give you the power to navigate life with greater resilience and grace.

What you’ll get

  • Powerful Exercises

    Backed by proven techniques from CBT and DBT, handouts, worksheets, and reflection exercises will provide you hands on, tangible insights and direction, tailored to your unique situation.

  • Personal Guidance

    Participate, when convenient for you, in discussions with your therapist instructor (me!) and your classmates to better apply the techniques and strategies to your life.

  • Flexible Access

    Gain personal growth, mental health guidance and tailored learning from anywhere, anytime. Content is available when it is convenient for you, and lessons can be repeated as often as you like.

FAQs

  • 4C Mental Health is an online platform that provides practical, science-backed mental health skills to help you manage stress, emotions, and life’s challenges. Built by experts and based on proven techniques from CBT, DBT, and other clinical models, our approach puts these skills directly in your hands—without the wait for therapy or the high cost of private care.

  • 4C Mental Health is for anyone who wants to strengthen their own mental well-being or support others in theirs. Whether you're navigating stress and emotions, looking to build resilience, or want to develop skills to help those around you, our platform gives you practical, expert-backed tools for personal growth and meaningful support.

  • Absolutely. 4C Mental Health offers a private, supportive space where you can engage without judgment. Your participation and information remain confidential, and our community is designed to be a safe, respectful, and empowering environment.

  • Yes! We believe that everyone should have access to quality mental health skills, regardless of their financial situation. Our free resources are made possible through donors, grants, and our paid membership options, which help sustain and expand our offerings. While we provide free access to core content, we also offer premium memberships with additional features, deeper learning, and more personalized support for those who want to invest in their growth while helping us keep resources available to all.

  • Yes! There are no long-term commitments, and you can cancel your membership at any time. Our goal is to make mental health support accessible, not stressful.

  • 4C Mental Health offers a flexible, interactive learning experience that fits into your life. You choose your path. This specific course is comprised of on-demand written lessons – Learn at your own pace, anytime.

    As a member, you also unlock for free:
    ✅ Live workshops & group classes – Learn a skill and get real-time guidance from experts.
    ✅ Practical exercises – Apply what you learn with hands-on activities. Search by topic and create your own “playlist” of coping skills.
    ✅ A supportive online community – Connect, share, and grow with others in a private, safe space.