4-Week Starter Camp

Welcome to the What To Do community — your space to learn, practice, and connect as you build emotional regulation skills that actually work.

This group is home to everyone enrolled in the 4-Week Starter Program, an introductory coaching program built on Dialectical Behavior Therapy (DBT), developed by Dr. Marsha Linehan. DBT is one of the most research-supported approaches to emotion regulation in the world. This program brings those skills to you in a format that is practical, accessible, and built for real life.

Here's what you'll cover in four weeks:

Week 1 — What Are Emotions & Why Do They Matter?

You'll learn what emotions actually are, the three jobs they do for you, and why some people feel things more intensely than others. Your first skill: Name It to Tame It.

Week 2 — What's Happening Inside Me?

You'll learn how the emotion system works as a whole — and why changing any one part of the system can change your entire response. Your skill: Emotion Tracking.

Week 3 — What Makes It Harder?

You'll identify the real factors that block regulation — from sleep and eating to emotional myths you may not know you believe. Your skill: Reduce One Vulnerability.

Week 4 — What Can I Actually Do?

You'll pull it all together with three entry points for changing an emotional response, plus what to do when emotions are at their most intense. Your skill: Try One Thing.

Use this group to:

- Ask questions about the weekly content

- Share what you noticed during your skill practice

- Celebrate small wins — they count

- Connect with others who are doing this work too

You don't have to share more than you're comfortable with. Lurking is welcome. Showing up in whatever way works for you is enough.

Emotion regulation is a skill. You are here because you are learning it. That is already something worth recognizing.

Let's get started.