Emotional Regulation 101

Learn to Stay Cool so You Don't Pop!

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If you’re struggling with snapping at your family, playing the worst-case scenario in your head, or beating yourself up constantly, it’s okay. It’s human. It’s normal to get annoyed about waiting in a long line, to snap at our partner’s after a long day.

You have permission to get upset and to feel overwhelmed.

Know that you’re not alone in that.

Do you bottle it up and put on a smile while you feel like you are going to pull your hair out or literally punch somebody in the face?

You’ve got so much going on, the last thing you need to feel out of control over is your emotions.

If you:

  • Feel burnt out and don't know how to recharge your battery,
  • Don't have the time (or money) to practice "self-care”, and are looking for small things you can do for a bit of reprieve on a daily basis,
  • Want to feel less burdened by fear and self-doubt,

Emotional Regulation 101 can help.

I teach emotional regulation every single day. As a social worker, a therapist I have to practice what I preach.

These are not skills that I invented. They are 100% evidence-based and researched-backed.

I break down principles from dialectical behavioral therapy, mindfulness, and interpersonal neurobiology to teach you skills that you can start to use right now.


  • You feel more control over your emotions and can identify your triggers and pause before you respond.
  • You learn ways to emotionally regulate and unwind by using small, easy practices to feel better rather than reaching for the glass or wine, the chips, or the credit card.
  • You nurture and nourish yourself instead of neglecting or punishing yourself (purposefully or not).
  • You stop sabotaging yourself.
  • You live in alignment with your values and with integrity.


  • Lifetime access to take the course over and over.
  • 30-day money-back guarantee.
  • 28 interactive lessons with daily actions.
  • 14 videos.
  • 2 guided audio meditations.
  • Journal prompts.
  • Hands-on worksheets and logs.
  • 10-Page Restoration Toolkit which includes:
    • Step-by-Step guide for how to utilize:
    • Body Scan
    • Sending Compassion Practice
    • Receiving Compassion Practice
    • Mediation to Quiet the Inner Critic
    • Guided Daily Examen (reflection)
    • Defining and Setting Boundaries
    • Practice to Re-Wire the Brain in 1 min/day

Resources for best practices and research on the following topics:

  • Intention Planning (Wish, Outcome, Obstacles, Plan)
  • Will-power and Decision Making
  • The Neuroscience of Decision Making
  • Craving Management
  • Distress Tolerance
  • Tapping
  • Well-being
  • The Brain's Default Mode Network
  • Part's Work
  • Self-Compassion
  • Savoring
  • Strengths
  • Relationships
  • Mindfulness
  • Creating Affirmations that Actually Work

*Disclaimer: This course is not meant as a substitute for seeking help from a licensed medical or mental health professional. This is course is not a substitute for psychotherapy. The information available through this course may act as a supplement to, and NOT a substitute for, the knowledge, skill, and judgment of a licensed professional. The information in this course assembles the evidence compiled and analyzed by others, with sources provided accordingly. Mental health conditions are complex, people differ widely in their conditions and responses, and interactions with other conditions and treatments are best evaluated by a physical examination and consultation with a qualified clinician. Information accessed through this course is neither complete nor exhaustive and does not cover all disabilities, diseases, illnesses and physical conditions or their management or treatment. To find a therapist or qualified professional in your area visit Find a Therapist or request a referral from your PCP. In the event of a mental health emergency call 911 or go directly to your local hospital's emergency department.

Your Instructor

Sarah Dergins
Sarah Dergins

Sarah Dergins, LCSWA is a licensed clinical social worker associate and psychotherapist. Sarah received undergraduate degrees in chemistry and psychology from Washington College, and melded her passion for science with her compassion for people and pursued a master’s degree in social work from the University of North Carolina at Chapel Hill.

Sarah is a graduate of UNC-Prime Care specialized training program for integrated behavioral healthcare and is trained in mindfulness and self-compassion based therapy, motivational interviewing, solution focused, cognitive behavioral, and psychodynamic therapies. She has a strong grounding in the interpersonal process approach based on attachment theory. Sarah is currently pursuing certification in the internal family systems model for treating complex trauma.

Additionally, Sarah is a Duke-UNC trained tobacco treatment specialist and a graduate of the National Outdoor Leadership School (NOLS).

Course Curriculum

Frequently Asked Questions

When does the course start and finish?
The course starts now and never ends! It is a completely self-paced online course - you decide when you start and when you finish.
How long do I have access to the course?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own.
What if I am unhappy with the course?
We would never want you to be unhappy! If you are unsatisfied with your purchase, contact us in the first 30 days and we will give you a full refund.

Get started now!