A complete list of all the lessons:
- Welcome And Introduction! (Lesson 1)
- I Care About Your Mental Health (Lesson 2)
- What Is Mindfulness? (Lesson 3)
- My Experience With Mindfulness (Lesson 4)
- Ten Reasons Why Mindfulness Is Hard (Lesson 5)
- Ten Reasons Why Mindfulness Is Helpful (Lesson 6)
- The Science Of Mindfulness (Lesson 7)
- Breathing Mindfulness Meditation Intro (Lesson 8)
- Breathing Mindfulness Meditation Exercise (Lesson 9)
- Rumination And Anxiety Meditation Intro (Lesson 10)
- Rumination And Anxiety Meditation Exercise (Lesson 11)
- Advanced: Multiple Points Of Awareness (Lesson 12)
- Advanced: Casting Awareness + Empathy (Lesson 13)
- Mindfulness Snowball (Lesson 14)
- Mindfulness And Your Feelings (Lesson 15)
- Thank You And Next Steps (Lesson 16)
- Bonus: Six Myths Of Mindfulness (Lesson 17)
- Welcome And Introduction! (Lesson 1)
- Caffeine, Alcohol, Tobacco + Junk Food/UPF (Lesson 2)
- The Modern Food Trap (Lesson 3)
- A Tale Of Two Pizzas (Lesson 4)
- Blood Sugar, Insulin, and Mood (Lesson 5)
- Intermittent Fasting and Mental Health (Lesson 6)
- Weight, Appetite, and Depression (Lesson 7)
- Gut Health, Fibre, and the Microbiome (Lesson 8)
- Oral Health (Lesson 9)
- Micronutrients: Vitamins + Minerals (Lesson 10)
- Omega 3 Fatty Acids (Lesson 11)
- Conclusions, Summary And Additional Tips (Lesson 12)
- Bonus: Making My Epicentering Breakfast Mix (Lesson 13)
- Welcome And Introduction! (Lesson 1)
- Sleep Disorders and Medical Causes (Lesson 2)
- What Sleep Does For Our Health (Lesson 3)
- Sleep And Depression (Lesson 4)
- Neurobiology of Sleep and Emotion (Lesson 5)
- The Power of Circadian Rhythms (Lesson 6)
- The Foundations of Sleep Hygiene (Lesson 7)
- Evening Routine and Wind-Down Strategies (Lesson 8)
- Self-Blame, Sleep And Safety (Lesson 9)
- Choosing Yourself: A Foundation for Sleep and Recovery (Lesson 10)
- Your Sleep Identity (Lesson 11)
- Sleeping Pills And Supplements (Lesson 12)
- Measuring And Tracking Your Sleep (Lesson 13)
- Physical Activity and Sleep (Lesson 14)
- My "Hot Brain" Sleep Theory (Lesson 15)
- Course Summary + Overcooked Chickens! (Lesson 16)
- Welcome And Introduction! (Lesson 1)
- Rethinking "Exercise" (Lesson 2)
- Movement and Evolution (Lesson 3)
- How To Build From Rock Bottom (Lesson 4)
- How Movement Helps Inflammation And Depression (Lesson 5)
- Eating Yourself (Autophagy) (Lesson 6)
- Movement + Nutrition Overlap (Lesson 7)
- Movement And Weight Loss (Lesson 8)
- Movement And Hormonal Regulation (Lesson 9)
- Movement And The Brain (BDNF) (Lesson 10)
- Movement, Depression And Vagal Tone (Lesson 11)
- How Anxiety And Panic Can Make Movement Upsetting (Lesson 12)
- Rumination, Anxiety And Movement (Lesson 13)
- PTSD, Grief, Trauma And Movement (Lesson 14)
- Nature, Movement And Mental Health (Lesson 15)
- The Social Side of Movement (Lesson 16)
- Resistance Training (Lesson 17)
- Movement, Self-Identity, and Depression (Lesson 18)
- Fascia, Tension, and Movement (Lesson 19)
- The Link Between Movement and Sleep (Lesson 20)
- Playfulness, Movement, and Rediscovering Vitality (Lesson 21)
- How Movement Can Backfire (Lesson 22)
- Course Summary! (Lesson 23)
- Welcome And Introduction! (Lesson 1)
- Rhythm Disconnection In Depression And Anxiety (Lesson 2)
- How Modern Life Disrupts Rhythms (Lesson 3)
- Immediate Rhythms: Breath And Heart Rate (Lesson 4)
- Understanding Cortisol and Its Daily Rhythm (Lesson 5)
- The Circadian Rhythm (Lesson 6)
- Chronotypes and Individual Rhythms (Lesson 7)
- Molecular Clocks (Lesson 8)
- Understanding Ultradian Rhythms (Lesson 9)
- Infradian Rhythms: The Cycles Beyond a Day (Lesson 10)
- Biological vs Social Rhythms (Lesson 11)
- Your Daily Rhythm Guide (Lesson 12)
- Coping Strategies and Rhythm Disconnection (Lesson 13)
- The Psychology Of Rest (Personal Story) (Lesson 14)
- Pills, Supplements, and Rhythm Disruption (Lesson 15)
- The Role of Social Interaction in Supporting Rhythms (Lesson 16)
- How Nature Supports Our Biological Rhythms (Lesson 17)
- Self-Compassion and Rhythms (Lesson 18)
- Welcome And Introduction! (Lesson 1)
- The Science of Nature and Mental Health (Lesson 2)
- Awe And Connectedness (Lesson 3)
- The Biophilia Hypothesis (Lesson 4)
- The Healing Power of Trees (Lesson 5)
- The Ocean and the Healing Power of the Coast (Lesson 6)
- Mountains, Lakes + Rivers (Lesson 7)
- Sunlight and Open Air (Lesson 8)
- Firelight and Its Restorative Effects (Lesson 9)
- The Soundscape of Nature (Lesson 10)
- The Visual Beauty of Nature (Lesson 11)
- Touching the Earth Hands, Feet, Skin (Lesson 12)
- Nature Indoors Light, Plants, Materials (Lesson 13)
- Connecting with Animals and Pets (Lesson 14)
- Gardening And The Microbial Benefits Of Soil (Lesson 15)
- Natural Transitions And The Healing Power Of Change (Lesson 16)
- Nature and Movement (Lesson 17)
- Nature and Community (Lesson 18)
- The Symbolism of Nature (Lesson 19)
- Microdosing Nature in Daily Life (Lesson 20)
- Epicentering Nature: A Personal Practice (Lesson 21)
- Nature and the Epicentering Whole (Lesson 22)
- Bonus: Into Nature (Lesson 23)
- Welcome And Introduction! (Lesson 1)
- The Past Isn't Fixed (Lesson 2)
- How We Adapt And Survive (Lesson 3)
- Introduction To Emotional Timelines (Lesson 4)
- Memory As A Window (Lesson 5)
- Missing Memories (Lesson 6)
- Trauma And Memories (Lesson 7)
- Dreams, Symbols And Trauma (Lesson 8)
- Depression And Anxiety Timelines (Lesson 9)
- Revisiting Childhood (Lesson 10)
- Adaptive Roles (Lesson 11)
- Core Emotional Lessons (Lesson 12)
- Adverse Childhood Experiences (Lesson 13)
- Overt Trauma V Neglect (Lesson 14)
- Generational Trauma (Lesson 15)
- Implicit vs Explicit Memories (Lesson 16)
- Grieving The Past We Didn't Have (Lesson 17)
- Reframing The Inner Critic (Lesson 18)
- Compassionate Awareness Of The Past (Lesson 19)
- Re-Evaluating the Past: Whats Still Accessible (Lesson 20)
- Unlocking Your Future (Lesson 21)
- Hope And Motivation (Lesson 22)
- Remapping Your Timeline (Lesson 23)
- Closing Reflections on Timelines (Lesson 24)
- Welcome And Introduction (Lesson 1)
- What Is Support? (Lesson 2)
- Types Of Support (Lesson 3)
- Why Support Is So Important in Recovery (Lesson 4)
- How Bad Loneliness Is For Us (Lesson 5)
- The Social Clock (Lesson 6)
- Support Through the Lens of Attachment Styles (Lesson 7)
- Developmental Trauma And Emotional Disconnection (Lesson 8)
- Independence, Support, and Interdependence (Lesson 9)
- Intergenerational Support (Lesson 10)
- Why We Don't Ask For Help (Lesson 11)
- Depression Makes Asking For Help Harder (Lesson 12)
- When Support Hurts (Lesson 13)
- Boundaries (Lesson 14)
- The Difficulty Of Receiving Support (Lesson 15)
- Borrowing A Brain (Lesson 16)
- The Emotional Support of Being Seen (Lesson 17)
- Group Support (Lesson 18)
- Mutual Support (Lesson 19)
- Reaching Out After Trauma (Lesson 20)
- Physical Barriers To Support (Lesson 21)
- Major Life Crises And The Importance Of Support (Lesson 22)
- Cultural Influences on Support (Lesson 23)
- Nature and Animals as Support (Lesson 24)
- Spirituality and Religion as Support (Lesson 25)
- Being On Your Own Side (Lesson 26)
- Digital Support and AI: Helpful Tools or Hindrances? (Lesson 27)
- Summary And Emergency Support (Lesson 28)
- Welcome And Introduction! (Lesson 1)
- Defining Stress: Distress And Eustress (Lesson 2)
- The Biology Of The Stress Response (Lesson 3)
- How Stress Feels in the Body (Lesson 4)
- Acute Stress vs Chronic Stress (Lesson 5)
- The Autonomic Nervous System: Finding Balance (Lesson 6)
- The HPA Axis And Cortisol (Lesson 7)
- Neurotransmitters And Stress (Lesson 8)
- Stress, Inflammation, and the BodyMind Connection (Lesson 9)
- Kynurenine Pathway (Lesson 10)
- Genes, Genetic Inheritance, and Stress (Lesson 11)
- Epigenetics How Stress Rewrites Your Biology (Lesson 12)
- Kindling Theory Of Depression (Lesson 13)
- Trauma Perception (Lesson 14)
- Types Of Stress (Lesson 15)
- How Stress Feels in the Body (Lesson 16)
- PTSD And CPTSD (Lesson 17)
- External Stressors vs Internal Stressors (Lesson 18)
- External and Internal Safety (Lesson 19)
- Stressful Life Events and Depression (Lesson 20)
- Resilience: The Shock Absorbers of the Mind and Body (Lesson 21)
- Using Stress to Tame Stress (Lesson 22)
- Competence, Stress, and Growth (Lesson 23)
- Depression, Anxiety, and Sickness Behaviour (Lesson 24)
- Hormesis and Stress Adaptation (Lesson 25)
- Emotional Exhaustion from Trauma-Based Coping (Lesson 26)
- Safety in More Detail (Lesson 27)
- Safety, Sense of Self, and Destabilisation (Lesson 28)
- Adaptability, Flexibility, and Resilience (Lesson 29)
- Exposure vs Avoidance (Lesson 30)
- Final Lesson: Epicentering Stress (Lesson 31)
- Welcome And Introduction (Lesson 1)
- What Are Beliefs? (Lesson 2)
- Everyday Beliefs vs Core Beliefs (Lesson 3)
- Core Clusters of Beliefs (Lesson 4)
- Childhood Roots of Core Beliefs (Lesson 5)
- Attachment Styles and Core Beliefs (Lesson 6)
- Core Beliefs from Society and Culture (Lesson 7)
- Trauma and Adverse Childhood Experiences (ACEs) (Lesson 8)
- Generational Transmission of Core Beliefs (Lesson 9)
- How Core Beliefs Shape Personality and Coping (Lesson 10)
- Core Beliefs and the Inner Critic (Lesson 11)
- Core Beliefs, Depression, and the Feedback Loop (Lesson 12)
- Core Beliefs and Anxiety (Lesson 13)
- Self-Identity, Self-Confidence, Self-Esteem (Lesson 14)
- How Core Beliefs Inform Identity Roles (Lesson 15)
- Core Beliefs and Behaviour: The Hidden Link (Lesson 16)
- Beliefs and Expectations (Lesson 17)
- Core Beliefs and Values (Lesson 18)
- Core Beliefs and Reality Filtering (Lesson 19)
- Confirmation Bias and Self-Perpetuating Beliefs (Lesson 20)
- How Positive Core Beliefs Form (Lesson 21)
- How Negative Core Beliefs Form (Lesson 22)
- Core Beliefs: Protective vs Susceptibility Factors (Lesson 23)
- The Neuroscience of Core Beliefs (Lesson 24)
- Core Belief Flexibility and Rigidity (Lesson 25)
- Core Beliefs and Social Reinforcement (Lesson 26)
- Existential and Spiritual Core Beliefs (Lesson 27)
- Core Beliefs and the Body: Vicious and Virtuous Circles (Lesson 28)
- Can Core Beliefs Change? (Lesson 29)
- Mindfulness and Reshaping Core Beliefs (Lesson 30)
- Reframing and Testing Core Beliefs (Lesson 31)
- Parts Work and Inner Child Work (Lesson 32)
- Safety At The Core (Lesson 33)
- Self-Compassion And The Inner Ally (Lesson 34)
- Working At Home vs Working With A Therapist (Lesson 35)
- Beliefs About Healing and Change (Lesson 36)
- Core Beliefs And Relapse Prevention (Lesson 37)
- The Fluidity of Positive Core Beliefs (Lesson 38)
- Building New Core Beliefs For Recovery (Lesson 39)
- Final Recap - Beliefs Course (Lesson 40)
- Welcome And Introduction (Lesson 1)
- What Are Feelings? (Lesson 2)
- Primary vs Secondary Emotions (Lesson 3)
- The Language of Feelings (Lesson 4)
- Feelings As Survival Signals (Lesson 5)
- BodyMind Connection For Feelings (Lesson 6)
- Alexithymia (Lesson 7)
- Childhood Disconnection From Feelings (Lesson 8)
- Trauma And Dissociation (Lesson 9)
- Rudderless Without Feelings (Lesson 10)
- The Cost of Suppression (Lesson 11)
- When Feelings Show Up As Pain (Lesson 12)
- Emotional Suppression And Breakdown (Lesson 13)
- Anhedonia (Lesson 14)
- Masking Feelings And Emotions (Lesson 15)
- Gender and Society (Lesson 16)
- Cultural Conditioning (Lesson 17)
- Guilt vs Shame (Lesson 18)
- The ShameBelief Connection (Lesson 19)
- The Toxic Loop (Lesson 20)
- Reconnecting To Feelings: Two Pathways (Lesson 21)
- The Window of Tolerance (Lesson 22)
- Body Awareness Basics (Lesson 23)
- From Sensations to Emotions (Lesson 24)
- Emotional Granularity (Lesson 25)
- Exposure to Feelings (Lesson 26)
- Skills To Reconnect With Feelings (Lesson 27)
- Emotional Regulation (Lesson 28)
- Fragmented Memories (Lesson 29)
- Why Reconnecting With Feelings Matters (Lesson 30)
- Why Positive Emotions Get Overlooked (Lesson 31)
- Safe Versus Unsafe Feelings (Lesson 32)
- Suppression Versus Expression Of Feelings (Lesson 33)
- Interpersonal Feelings And Co-Regulation (Lesson 34)
- Existential Feelings (Lesson 35)
- Integrating Feelings Into Daily Life (Lesson 36)
- Final Lesson: Integrating Feelings At The Heart Of Recovery (Lesson 37)
- Welcome And Introduction (Lesson 1)
- What Are Thoughts? (Lesson 2)
- You Are Not Your Thoughts (Lesson 3)
- If I Am Not My Thoughts, Then Who Am I? (Lesson 4)
- Reducing Self-Blame (Lesson 5)
- Brain Networks In Depression And Anxiety (Lesson 6)
- Slowing Down To Notice Our Thoughts (Lesson 7)
- Metacognition: Thinking About Your Thoughts (Lesson 8)
- Shepherding Your Thoughts (Lesson 9)
- Working With Thoughts, Not Against Them (Lesson 10)
- Non-Judgemental Awareness (Lesson 11)
- Using Thinking As A Defence Against Feelings (Lesson 12)
- Automatic Negative Thoughts (ANTs) (Lesson 13)
- Rumination, Worry, And The Present Moment (Lesson 14)
- Intrusive Thoughts (Lesson 15)
- Normalising Intrusive Thoughts (Lesson 16)
- Working With Intrusive Thoughts Safely (Lesson 17)
- Cognitive Distortions (Part 1) (Lesson 18)
- Cognitive Distortions Part 2 (Lesson 19)
- The Language Of Thoughts (Lesson 20)
- Cognitive Biases That Feed Distortions (Lesson 21)
- Reality Testing (Lesson 22)
- Intolerance Of Uncertainty (Lesson 23)
- Imperatives And Shoulds (Lesson 24)
- Cognitive Distortions About Other People (Lesson 25)
- Short-Term Coping Thoughts (Lesson 26)
- How Early Life Shapes Thought Patterns (Lesson 27)
- Procrastination: How Thoughts Feed It (Lesson 28)
- Safety Behaviours And Reassurance-Seeking (Lesson 29)
- Cognitive Behavioural Therapy (CBT) Basics (Lesson 30)
- Gentle Questioning And Behavioural Testing (Lesson 31)
- My Experience Of CBT (Lesson 32)
- Comparing Therapy Modalities (Lesson 33)
- Alternative Ways To Work With Thoughts (Lesson 34)
- Attention Training Versus Mindfulness (Lesson 35)
- The Toxic Triangle (Lesson 36)
- Interaction Of Thoughts And Feelings (Lesson 37)
- Socially Installed Thoughts (Lesson 38)
- Integration Work (Lesson 39)
- Building Flexible Ways Of Thinking (Lesson 40)
- Inner Critic To Inner Ally (Lesson 41)
- Relapse Signature Thoughts (Lesson 42)
- Closing Thoughts, Recap And Thanks (Lesson 43)
