Curriculum
Twelve weeks of guided growth
Emotional Literacy Foundations & Baseline
Where am I starting from?
We define emotional intelligence as a set of learnable skills, set group agreements, and capture an honest baseline without judgment.
Recognizing & Accurately Naming Emotions
Name it to navigate it.
Using an emotion wheel, participants expand vocabulary from a few broad words to precise, nuanced language.
Emotional Triggers & Past/Present Patterns
Noticing what sets us off — and why.
Participants learn to identify triggers, map the trigger cycle, and notice how earlier experiences can shape present reactions, without needing to process trauma in a coaching setting.
Self-Talk, Beliefs & Thought Reframing
The story I tell myself.
Participants explore how thoughts shape feelings, recognize common thinking traps, and practice balanced, compassionate reframes.
Nervous System Awareness, Pause & Grounding
Listening to the body.
Participants learn basic, accessible language for stress responses and practice grounding skills to create a pause.
Self-Regulation, Distress Tolerance & Response Choices
From reacting to responding.
Participants build a toolkit for riding out intense moments and choosing values-aligned responses.
Empathy & Perspective-Taking
Seeing through another's eyes.
Participants practice cognitive and emotional empathy while maintaining their own center.
Communication, Active Listening & Assertiveness
Speaking and listening with clarity and care.
Participants practice active listening and assertive 'I' statements as an alternative to passive or aggressive communication.
Boundaries, Emotional Responsibility & Healthy Conflict
What is mine to carry?
Participants clarify personal boundaries, own their emotional responses, and engage conflict constructively.
Relationships, Repair & Forgiveness
Mending what can be mended — safely.
Participants learn repair conversations and explore forgiveness as a personal process that never requires reconciling with unsafe people.
Resilience, Values, Identity & Leadership
Leading from the inside out.
Participants clarify core values, build resilience habits and practice emotionally intelligent leadership in their spheres.
Capstone: Personal Emotional Wellness Plan & Graduation
Integrating and celebrating growth.
Participants complete the POST self-reflection, compare with baseline, finalize a personal wellness plan and celebrate completion.