FREE TRAINING AND EDUCATION
This page is your free library of nervous-system–friendly education and tools—no jargon, no shame, no twelve-step funnels. Just practical support you can start using today.
Here you’ll find short trainings, mini-lessons, and printable resources that help you understand what’s happening inside you (or someone you care about) and what to do with that information. Everything here is grounded in empathy, emotional regulation, and real-life communication—not perfection.
On this page, you can explore:
For Individuals & Loved Ones
Learn how to talk about your feelings without feeling “too much,” and how to support someone moving through anxiety, shutdown, or emotional overwhelm.For Therapists, Coaches & Helpers
Get scripts-as-scaffolding (not rigid lines to memorize) and simple perspective-taking exercises you can introduce in sessions or groups.For Educators & School Staff
See what emotional regulation looks like in the classroom and use de-escalation language that protects both student dignity and your bandwidth.For Workplace & Leadership
Explore how to combine empathy and boundaries at work, and how to respond when an employee opens up about mental health.
Empathy 101: What It Is & What It Isn't
What’s inside:
Clear breakdown of empathy vs. fixing vs. pity vs. enabling
3 ready-to-use empathy phrases
3 common non-empathy phrases to watch for and what to try instead
Perspective Taking Basics
What’s inside:
“Given what they’ve been through…” as an everyday empathy frame
A simple 3-step perspective-taking exercise (notice your story → add their context → choose an empathy-based response)
Nervous System 101
What’s inside:
Simple explanations of fight, flight, freeze, and fawn
How each shows up in conflict, shutdown, and panic
A reassuring “you’re not broken, you’re protected” reframe
Emotional Regulation For Real Life
What’s inside:
4–4–6 breathing
5–4–3–2–1 grounding
Temperature reset
Short movement burst
Supportive self-talk
A quick “Regulation Check-In” (rate your activation, locate it in your body, choose one tool, re-check)
Validation VS Agreement
What’s inside:
Clear distinction between validation (feelings make sense) and agreement (facts/blame)
How to validate without saying “you’re right”
Multiple script examples starting with “It makes sense that…” and “Given what you’ve been through…”
How To Communicate When Emotions Are On High
What’s inside:
Emotional Regulation Mini-Pack
Multiple coping mechanisms
Fillable emotional regulation plan of action
Conflict And Communication
What’s inside:
“Pause phrases” to slow down heated moments without shutting things down
Clarifying questions to reduce assumptions and invite understanding
A reflection worksheet: “What Was My Goal in This Conflict?”
Supporting Someone You Love
What’s inside:
1-page FAQ for loved ones (how to actually help, empathy vs fixing, what if I say the wrong thing, etc.)
“What to say when…” mini-script sheet (overwhelmed, angry at you, self-blame, shut down, when you have limits)
A few good tips that can make a large difference.
For Individuals & Loved Ones
You want to understand your emotions better, communicate without shame, and show up in a more grounded way for yourself and the people you care about.
Mini-Lesson: “How to talk about your feelings without feeling ‘too much’”
Learn how to share what’s going on inside without over-explaining, apologizing, or shutting down.
Simple sentence starters for “I feel…” that don’t spiral into self-blame
How to name your needs without feeling dramatic or needy
What to do when vulnerability hangover hits afterward
Guide: “How to support someone with anxiety, shutdown, or emotional overwhelm”
A practical, non-clinical guide for partners, friends, and family.
What anxiety, shutdown, and emotional overwhelm often look like on the outside
Phrases that help (“I’m here with you”) vs. phrases that backfire (“Just calm down”)
Ways to support without fixing, rescuing, or burning yourself out
For Therapists, Coaches & Helpers
You’re holding space for others and want grounded, practical tools that respect your clients’ autonomy and nervous systems.
“Using scripts as scaffolding, not scripts as a script”
Learn how to use written scripts as training wheels, not rigid rules.
How to adapt scripts to different nervous system states
Keeping client voice and choice front and center
When to gently move away from scripts and toward more organic language
Mini-Lesson: “How to introduce perspective-taking exercises to clients”
Bring perspective-taking into sessions without minimizing pain or pushing “silver linings.”
Using “Given what you’ve been through…” as a validating frame
Simple 3-step perspective exercises your clients can remember and repeat
How to pace these tools with clients who are highly activated or shut down
For Educators & School Staff
You’re navigating full classrooms, complex behavior, and limited time—and you still care deeply about emotional safety.
Guide: “What emotional regulation looks like in the classroom”
Understand regulation and dysregulation in real, day-to-day classroom behavior.
How fight / flight / freeze / fawn can show up in students
Spotting early signs before things escalate
Practical, doable co-regulation moves that don’t derail your lesson plan
Mini-Lesson: “Language for de-escalating student conflict”
Quick phrases and approaches to help students move from reactivity to reflection.
De-escalating without shaming or power struggles
Curious questions that invite students into perspective-taking
Ways to repair with a student after a hard moment
For Workplace & Leadership
You’re leading people, not just managing tasks—and you want a way to do that with both empathy and boundaries.
“Empathy & boundaries at work”
Learn what it means to be a caring leader without becoming the office therapist.
The difference between supportive listening and emotional over-functioning
How to validate employee experiences while maintaining role clarity
Examples of boundary language that’s both kind and firm
Mini-Guide: “How to respond when an employee opens up about mental health”
For 1:1s, performance conversations, and “Can I talk to you about something?” moments.
What to say in the first 60–120 seconds when someone shares something vulnerable
How to avoid fixing, diagnosing, or making promises you can’t keep
When and how to point someone toward appropriate supports and resources