Emotional Regulation — 60 Videos

Module 1 — What emotional regulation really means

Foundations: A plain-language definition: reading your feelings and choosing your next step.

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Module 2 — Emotions are data, not orders

Foundations: How to listen to a feeling without letting it drive the car.

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Module 3 — The feelings wheel in everyday words

Foundations: Simple names for emotions so you don't have to guess.

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Module 4 — Why 'good' and 'bad' feelings are incomplete

Foundations: Every emotion has a job; the goal is understanding, not judgment.

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Module 5 — Your window of tolerance

Foundations: The zone where you can think, learn, and stay safe — and how to widen it.

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Module 6 — What dysregulation feels like

Foundations: Overwhelm, shutdown, and the signals that tell you which one is happening.

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Module 7 — Triggers vs. causes

Foundations: Why a small moment can feel huge, and how to trace it back.

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Module 8 — The pause between stimulus and response

Foundations: That tiny gap is where all your power lives.

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Module 9 — Naming it to tame it

Foundations: Why saying 'I am anxious' out loud can lower the volume.

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Module 10 — Self-compassion first

Foundations: You are not broken for having big feelings.

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Module 11 — Regulation as a safety skill

Foundations: Why staying calm helps you cross the street, take the subway, and handle conflict.

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Module 12 — Your personal emotion map

Foundations: A one-page worksheet for tracking your common feelings and early signs.

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Module 13 — The body scan in under a minute

Body Awareness: A quick way to notice tension, temperature, and breath.

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Module 14 — Breathing as a remote control

Body Awareness: How exhaling longer than you inhale signals safety to your nervous system.

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Module 15 — Box breathing, step by step

Body Awareness: In for four, hold for four, out for four, hold for four — anywhere.

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Module 16 — Grounding through your feet

Body Awareness: A standing exercise for when the world feels too fast.

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Module 17 — The 5-4-3-2-1 senses check

Body Awareness: Use sight, sound, touch, smell, and taste to come back to now.

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Module 18 — Noticing heat and tension

Body Awareness: Anger and anxiety often start in the chest, neck, or jaw.

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Module 19 — Shaking it off — literally

Body Awareness: Why animals shake after stress, and why humans can too.

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Module 20 — Cold water reset

Body Awareness: How splashing cool water on your face can slow a racing heart.

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Module 21 — Stretching to shift state

Body Awareness: Three gentle movements that tell your body the danger is past.

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Module 22 — Paced walking on the sidewalk

Body Awareness: Using city blocks as a rhythm for breathing and calming.

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Module 23 — Hand on heart, hand on belly

Body Awareness: A portable self-soothe you can do on a subway platform.

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Module 24 — When your body freezes

Body Awareness: Understanding shutdown and how to thaw it safely.

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Module 25 — Thoughts are not facts

Mind & Thoughts: How to step back from a worrying story without fighting it.

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Module 26 — The catastrophizing trap

Mind & Thoughts: What to do when your brain jumps straight to the worst ending.

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Module 27 — Probability check

Mind & Thoughts: A quick question: how likely is this really?

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Module 28 — The 'and' instead of 'but' reframe

Mind & Thoughts: I am scared and I can still take the next step.

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Module 29 — Self-talk that helps

Mind & Thoughts: What would Dr. Mira say to you right now?

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Module 30 — Defusing from unhelpful thoughts

Mind & Thoughts: Letting a thought pass by like a train car instead of climbing inside.

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Module 31 — The 10-minute rule

Mind & Thoughts: If it still matters in ten minutes, you can decide then.

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Module 32 — Values over urges

Mind & Thoughts: Choosing what matters to you even when a feeling is loud.

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Module 33 — Problem-solving vs. worrying

Mind & Thoughts: Worry loops. Problem-solving has a first step.

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Module 34 — Making a mental parking lot

Mind & Thoughts: How to set aside a thought without ignoring it forever.

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Module 35 — The STOP skill

Mind & Thoughts: Stop, Take a breath, Observe, Proceed with awareness.

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Module 36 — Wise mind in daily life

Mind & Thoughts: Balancing emotion and reason to make a grounded choice.

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Module 37 — Boundaries are kindness

Relationships: How limits keep relationships healthy.

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Module 38 — Saying no without a long explanation

Relationships: Short scripts for real moments.

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Module 39 — Asking for help on the street

Relationships: How to pick one person and give them a clear job.

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Module 40 — Dealing with criticism

Relationships: Separating feedback from your worth as a person.

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Module 41 — When someone else's feelings flood you

Relationships: How to stay in your own emotional lane.

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Module 42 — Empathy without absorbing

Relationships: Caring about someone without carrying their stress.

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Module 43 — Repair after a hard moment

Relationships: A simple apology and reset that works for adults.

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Module 44 — Finding your support team

Relationships: Who are the people you can text or call when it gets heavy?

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Module 45 — Safe people vs. unsafe people

Relationships: Red flags, green flags, and trusting your gut.

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Module 46 — Conflict without contempt

Relationships: Disagreeing while still respecting the other person.

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Module 47 — Listening to understand

Relationships: The difference between waiting to talk and truly hearing.

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Module 48 — Love and limits together

Relationships: You can care about someone and still have boundaries.

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Module 49 — Building a morning check-in

Daily Practice: One question to ask yourself before leaving the house.

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Module 50 — A regulation toolkit you can carry

Daily Practice: Five portable skills for subway platforms, sidewalks, and crowded stores.

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Module 51 — Spotting your personal warning signs

Daily Practice: The early flags that tell you regulation is slipping.

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Module 52 — Making a plan before the trigger

Daily Practice: What will you do when you feel overwhelmed on the train?

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Module 53 — The recovery routine

Daily Practice: What to do in the hour after a hard moment.

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Module 54 — Sleep and emotional steadiness

Daily Practice: Why rest makes everything else easier.

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Module 55 — Food, movement, and mood

Daily Practice: Basic body care as a regulation strategy.

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Module 56 — Tracking progress without perfection

Daily Practice: Small wins count more than streaks.

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Module 57 — Dr. Mira's favorite one-minute reset

Daily Practice: A quick sequence for when you need to come back to center.

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Module 58 — Regulation in crowded places

Daily Practice: Using anchors when the city gets too loud or too close.

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Module 59 — Celebrating the work you've done

Daily Practice: Why recognizing progress matters for your brain.

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Module 60 — Graduation: your personal regulation plan

Daily Practice: Writing the plan you'll keep using after the 60 lessons.

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