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Emotional Regulation: A Journey Back to Choice workbook cover

Emotional Regulation: A Journey Back to Choice

Jordan Buchan Jordan Buchan
Overview
Curriculum
  • 1 Section
  • 8 Lessons
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The eight guided sessions
8 Lessons
  1. Catch the first cue
  2. Find what helps you settle
  3. Name what you feel with kindness
  4. Check the story you’re telling
  5. Make room for a little discomfort
  6. Ask for the support you want
  7. Come back after a reaction
  8. Make it part of an ordinary day

A practice you can bring into your life

Have a next step when your usual reaction takes over

You may understand your patterns and still struggle to choose a different response when you feel overwhelmed. This guided digital workbook gives you a place to notice an early cue, choose a manageable practice, and reflect on what helped in a real situation.

Picture this

A message arrives at the end of an exhausting day. Your shoulders tighten and you start typing a reply you already know you will regret. A useful first step might be putting the phone down, noticing the room around you, and deciding when to return to the conversation.

A familiar first reaction

“I have to answer this right now, while I am still angry.”

Something else to try

“I can pause, check what I need, and decide when I can respond more clearly.”

Try a small part now

Bring one situation to mind

Think of a recent low-stakes reaction. Write the first cue you noticed in your body or behavior, one thing that made the situation harder, and one action you would like to try earlier next time. Choose an action that feels manageable rather than the most intense practice available.

What you will practice

  • Recognize personal signs of overwhelm, agitation, or withdrawal.
  • Explore self-soothing, reflection, and body-awareness practices with choice.
  • Build a realistic plan for returning to a conversation or task.

Guided online writing, practical reflection, and the workbook materials described below. It is educational support, not a promise to treat a condition or stay calm all the time.

Choose the practice that fits your situation

For self-guided emotional skill practice. You can keep your eyes open, focus on the room, skip an exercise, or stop. Persistent distress or practices that make symptoms worse deserve individual support.

Lesson format, access, and saved answers

Emotional Regulation

An eight-session guided digital workbook for noticing stress, practicing self-soothing and self-empathy, and building your capacity for everyday discomfort. Includes a 93-page printable workbook.

Each session includes an everyday example, a choice of practices and an optional written reflection. Start at the beginning or choose what would help today.

What you get

Eight guided digital sessions and a 93-page printable PDF. Online answers save to your signed-in account. Site administrators can access stored answers. The printable and online formats are separate.

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03

Live Practice
Circles

The library and workshops give you the map. The Practice Circle is where you actually drive. This is a guided, real-time space to turn new behaviors into second nature.

Real-Time Prep Settle your nervous system so you can show up clearly and calmly.
Witnessed Practice Try out new ways of speaking and setting boundaries in low-pressure settings.
Stay Centered Learn how to keep your cool, even when a conversation gets intense.
Integration Bridge the gap between "the lab" and your real-world relationships.
Live Practice Agenda 90 MIN SESSION

Practice Session

1Somatic Grounding & Regulation
2Exercise Demo & Modeling
3Active Practice Breakout Rooms
4Sharing Circles & Peer Feedback
5Somatic Reflection & Integration
6Weekly "Homework" Assignment
7Closing Connection & Checkout

Safe Space Protocol Active

02

Skill-Building
Workshops

Before stepping into live practice, you get the technical tools. Our workshops provide the behavioral frameworks and internal blueprints required to navigate tough moments with confidence.

Behavioral Frameworks Move beyond theory with word-for-word scripts and structured communication blueprints.
Internal Safety Learn physical tools to manage your system so you can stay present during conflict.
Foundation Prep The core instruction that prepares you for real-world application in our Practice Circles.
Skill-Building Syllabus

Workshops

From Victim to Empowerment Breaking the cycle of feeling powerlessness
Live
Building Internal Safety Blueprints for remaining calm & focused
On-Demand
Stop Abandoning Yourself Breaking the people-pleasing mechanics
On-Demand
Conflict & Repair Word-for-word templates for connection
Live
01

Therapist-Backed
Resources

This is where your awareness begins. Everything in The Resource Center is neuroscience-informed and designed to help you gain the perspective needed to stop the spiral before it starts.

Deep-Dive Guides Comprehensive, exercise-rich walkthroughs on real-life challenges.
Somatic Practices Integrated body-based exercises to move theory into physical regulation.
Relational Scripts Word-for-word communication templates for boundaries and conflict.
Worksheets & PDFs Actionable downloads to work through specific challenges.
The Resource Center
TOOL
The Interactive Feelings Wheel Explore and work through your emotions
MP3
12-Min "Emergency Landing" Somatic Regulation Audio
GUIDE
Rewiring Negative Self-Talk Video Guide & Worksheet
PDF
High-Conflict Script Communication Template
ABOUT SOFIA

I am an Intern Somatic Body Psychotherapist, Neuroscientist, Dancer, and Dance Teacher. My passion for mental health began at age 14, sparked by a natural ability to attune to people’s emotional landscapes.

Over the past 15 years, I’ve traveled the world exploring the human psyche — a journey that shaped my integrated approach, rooted in neuroscience (brain), psychology (mind), philosophy (spirit), and somatic practices like dance (body).

This embedded with my empirical experience has made it a personal and interpersonal discovery – in line with my essence and natural tendency to help those around me deal with various aspects of mental well-being.

It is this multidimensional understanding of what it means to be human that is at the heart of my work.

My work as a somatic body psychotherapist draws on the concept that life is a continuous unfolding process, from the first cell in the womb to the present moment. All aspects of our being need to be considered when navigating mental health issues.

I support each client’s unique process with openness and curiosity of all these aspects, helping transform scattered energy into a coherent source of well-being and vitality, reshaping life in ways that often exceed expectations.

Through my Neuroscience of Dance project and Dance Integrated Healing Method, I offer neurocognitive and movement-based tools for healing.

For the past six years, I’ve supported dancers and educators worldwide through sessions and workshops, focusing on injury recovery, neurological rehabilitation, memory and balance, mental health, and the therapeutic potential of dance. This integration of dance, neuroscience, and psychology began during my postgraduate research on the brain mechanisms behind dance, in collaboration with a leading researcher in the field.

My research has been published in Dance Data, Cognition, and Multimodal Communication and presented at the International Association for Dance Medicine & Science (IADMS) conference. I was honored when this project was nominated for the IADMS Dance Educator Award (2022) and the Applied Dance Science Award (2021) from One Dance UK, which also recognized me as a Healthier Dancer Practitioner.

Personally, advocate for neurodiversity as a proud dyslexic. I love cats, cute cafes, cats, long walks, writing, cats, poetry.

Did I say cats?

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