This collection works from the inside out: mapping triggers, reading your body's early signals, creating space between stimulus and response, and building a broader repertoire of responses. It covers 9 topics across five stages. Each topic includes a micro lesson, blind spots, journal prompts, and a five-day habit builder.
The five stages:
Understanding Your Triggers — What activates you and why: mapping trigger patterns, identifying core themes underneath them, and separating the event from the story you construct about it.
The Emotion-Response Gap — The space between feeling and acting: reading your body's early signals of activation, learning your physical signature sequence, and practising techniques that extend the gap.
Naming and Understanding Emotions — Moving from a five-word emotional vocabulary to precise language that enables targeted responses, and learning to treat emotions as information rather than problems.
Regulation in the Moment — What actually works under pressure: tactical pauses, engagement shifting, physical resets, and recovering after reactive moments.
Building Long-Term Resilience — From reactive regulation to proactive emotional fitness: sleep, relationships, physical activity, and reflective practice as foundations that reduce baseline reactivity.