Lab 1: Mastering Emotional Regulation – Stay Calm & In Control
Goal: Help teens recognize, manage, and regulate overwhelming emotions so they can stay composed in social situations.
📚 Weekly Training Lab
✅ Understanding Your Emotional Triggers – Identify what causes anxiety, frustration, or shutdowns.
✅ The “Pause & Reset” Strategy – Techniques to stop emotional reactions before they escalate.
✅ Quick Calming Techniques – Breathing exercises, grounding techniques, and reframing thoughts.
✅ Handling Criticism, Rejection & Awkward Moments – Learning to respond without emotional overwhelm.
Welcome to The Confidence Lab!
I’m so excited you’re here. If you’ve ever felt overwhelmed in social situations—whether it’s anxiety, frustration, or even feeling like you might shut down—you’re in the right place.
In this Lab, we’re going to focus on something really powerful: Mastering Emotional Regulation. Because let’s be real—when emotions take over, it’s hard to feel confident. Your heart races, your mind goes blank, and suddenly, all those social skills you know you have? They just disappear. Sound familiar?
Don’t worry—you’re not alone in this. This is something you can learn to manage. And by the end of this module, you’ll have tools to help you stay calm, in control, and confident no matter what social situation you’re in.
Video Lessons are always free. Purchase accompanying Challenge Worksheets below HERE.
*All coaching programs, classes, groups, and materials are provided for informational or educational purposes only. No content is intended to be a substitute for professional medical advice, diagnosis, or treatment. We are a private pay educational coaching service.
📝 Action-Based Resources - Confidence Challenge Lab Worksheet Packet to accompany Lab 1 video.
📌 Daily Emotion Tracker – Spot your triggers and track progress.
📌 Quick Calm Toolkit – Use one calming technique per day.
📌 Reframe the Moment Worksheet – Flip negative thoughts into confidence.
📌 Guided Journaling Ideas – Reflect and build self-awareness.
Here are your Confidence Labs.
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Lab 1: Mastering Emotional Regulation – Stay Calm & In Control
Goal: Help teens recognize, manage, and regulate overwhelming emotions so they can stay composed in social situations.
📚 Weekly Training Lab
✅ Understanding Your Emotional Triggers – Identify what causes anxiety, frustration, or shutdowns.
✅ The “Pause & Reset” Strategy – Techniques to stop emotional reactions before they escalate.
✅ Quick Calming Techniques – Breathing exercises, grounding techniques, and reframing thoughts.
✅ Handling Criticism, Rejection & Awkward Moments – Learning to respond without emotional overwhelm.📝 Action-Based Resources
📌 Emotion Regulation Toolkit – Printable guides for real-time emotional control.
📌 Daily Emotion Tracker – Helps teens identify triggers and progress over time.
📌 Guided Reflection Journal – Exercises to practice mindfulness and emotional awareness. -
Lab 2: Building Social Confidence – Overcome Anxiety & Fear of Judgment
Goal: Reduce social anxiety and overthinking so teens feel more comfortable engaging with others.
📚 Weekly Training Lab
✅ Breaking Free from Social Anxiety Loops – Why your brain assumes the worst & how to rewire it.
✅ How to Stop Overanalyzing Everything You Say – Overcoming perfectionism in conversations.
✅ Shifting the Focus: From Fear to Connection – Training the brain to prioritize connection over self-doubt.
✅ Confidence Boosters – Small daily habits to naturally increase social confidence.📝 Action-Based Resources
📌 Social Anxiety Reframing Guide – Exercises to challenge negative thoughts.
📌 Daily Micro-Challenges – Small confidence-building tasks (e.g., making eye contact, saying hello).
📌 Personalized Confidence Plan – A self-paced roadmap to build social courage. -
Lab 3: Conversation Made Easy – Talk Without Feeling Awkward
Goal: Teach a simple, structured way to start and maintain conversations with confidence.
📚 Weekly Training Lab
✅ How to Start a Conversation (Even When You Have No Idea What to Say) – Conversation openers for any situation.
✅ Keeping a Conversation Flowing – Avoid awkward silences with the “threading” technique.
✅ What to Do If You Freeze or Blank Out – Recovery strategies when anxiety takes over.
✅ Group Conversations Without Feeling Invisible – How to join naturally without feeling awkward.📝 Action-Based Resources
📌 Conversation Starter Cheat Sheet – Scripts for various social situations.
📌 “What to Say When…” Guide – How to respond in different social contexts.
📌 Roleplay Scenarios & Practice Exercises – Guided scripts to rehearse interactions. -
Lab 4:
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Lab 5
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