What Do I Do With My Emotions?
Understanding emotions is one thing. Knowing what to actually do with them in real life is another.
A lot of people can explain why they feel angry, anxious, ashamed, overwhelmed, or triggered, but in the moment, they still shut down, lash out, panic, people-please, overreact, or disappear emotionally. That gap between understanding and response is where many people feel stuck.
This course focuses on the practical side of emotional recovery. You’ll learn how emotional intelligence develops, why Complex Trauma can interrupt emotional growth, and how to build skills that may never have been taught clearly in the first place. The course explores things like identifying emotions and triggers earlier, recognizing body signals and escalation patterns, grounding when emotions go from 0 to 100, taking responsibility without collapsing into shame, and learning how to express emotions, set boundaries, repair conflict, and stay more emotionally present in relationships.
This short course will help you develop a steadier relationship with your emotions so you can pause more often, react less impulsively, understand yourself more clearly, and respond to difficult emotions with more awareness, responsibility, and choice over time.
Get Access with the EVERGREEN Membership
Get unlimited access to Tim Fletcher Co’s Evergreen library for just $30 per month, or $300 per year. With new self-development courses added every month, you’ll always have fresh, practical tools to support your growth in areas like trauma recovery, boundaries, relationships, and personal transformation. Learn at your own pace, revisit lessons anytime, and build lasting change with guidance that’s both compassionate and deeply practical. See more details here.
*All prices are in Canadian Dollars.
Course Curriculum
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Many people feel embarrassed by how they react emotionally, especially when they shut down, overreact, freeze, or repeat the same patterns in relationships. It can feel like everyone else learned something you somehow missed.
This module explores emotional intelligence as a learnable skill, showing how Complex Trauma can interrupt emotional development and why emotional growth often begins with learning tools that were never properly taught.
In this module you’ll:
Revisit whether emotional skills were modelled, taught or supported in your childhood environment.
Identify beliefs you may have formed, such as “I should already know how to handle emotions,” “I am emotionally immature” or “I will never get better at this.”
Understand that emotional intelligence can grow, even if Complex Trauma left you without many emotional tools.
Begin changing the narrative from “I am bad with emotions” to “I may not have been taught how to work with emotions in a healthy way.”
Connect this understanding to present-day patterns of emotional overwhelm, shutdown, impulsive reactions or difficulty in relationships.
Lesson • Video • Journal
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Emotions can feel like they appear out of nowhere when you were never taught how to notice them early. Some people only recognize emotions once they become overwhelming, while others struggle to name what they feel at all.
This module focuses on self-awareness, including emotional language, body signals, triggers, emotional patterns, and the early warning signs that often appear before escalation.
In this module you’ll:
Revisit whether you were taught to name emotions, notice body signals or understand emotional triggers in childhood.
Identify patterns such as saying “I’m fine,” feeling only anger or sadness, going numb or noticing emotions only after they become intense.
Understand that self-awareness begins by identifying emotions, triggers, body signals and early warning signs.
Begin changing the narrative from “my emotions come out of nowhere” to “there may be signals I can learn to notice earlier.”
Connect this understanding to present-day patterns of emotional confusion, sudden reactions, shutdown, avoidance or feeling overwhelmed before you know what happened.
Lesson • Video • Journal
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Some emotional reactions happen so fast that it feels impossible to think clearly once they begin. A comment, tone, conflict, or feeling of rejection can quickly turn into panic, shutdown, anger, or overwhelm.
This module explains what happens when the nervous system escalates, why the emotional brain can override clear reasoning, and how grounding tools help bring the thinking brain back online.
In this module you’ll:
Revisit what happened in your childhood environment when emotions became intense.
Identify patterns such as going from calm to overwhelmed, reacting before thinking, freezing, shutting down or losing access to clear reasoning.
Understand why the limbic brain can take over when emotions escalate and why grounding helps bring the thinking brain back online.
Begin changing the narrative from “I am out of control” to “my nervous system needs tools when it feels threatened.”
Connect this understanding to present-day patterns of emotional escalation, conflict, panic, shutdown, impulsive reactions or regret after being triggered.
Lesson • Video • Journal
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Responsibility can feel loaded when you grew up being blamed for emotions, problems, or situations that were never yours to carry. For others, responsibility may feel unfamiliar because accountability was avoided or denied in the home.
This module explores the difference between shame and healthy responsibility, including how to take ownership of emotional reactions and behaviour without collapsing into self-hatred or blame.
In this module you’ll:
Revisit how responsibility, blame and shame were handled in your childhood environment.
Identify beliefs you may have formed, such as “my emotions are someone else’s fault,” “if I feel something, I have to act on it” or “taking responsibility means I am bad.”
Understand that emotions are valid signals, but you are still responsible for how you respond to them.
Begin changing the narrative from “responsibility means shame” to “responsibility gives me a chance to grow, repair and choose differently.”
Connect this understanding to present-day patterns of blaming, self-attack, defensiveness, avoidance, over-apologizing or struggling to repair after emotional reactions.
Lesson • Video • Journal
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Relationships are often where emotional patterns become hardest to ignore. Another person’s anger, silence, disappointment, or boundary can quickly trigger fear, shame, people-pleasing, withdrawal, or emotional reactivity.
This module focuses on emotional intelligence within relationships, including social awareness, emotional expression, boundaries, repair, and learning how to respond to emotions without getting pulled into unhealthy patterns or chaos.
In this module you’ll:
Revisit how emotions were expressed, read and responded to in your childhood relationships.
Identify patterns such as misreading others, absorbing others’ emotions, avoiding conflict, expressing emotions harshly or getting pulled into chaos.
Understand that emotional intelligence includes social awareness and relationship management, not only self-awareness.
Begin changing the narrative from “relationships are too emotionally overwhelming” to “I can learn healthier ways to notice, express and respond to emotions with others.”
Connect this understanding to present-day patterns of people-pleasing, emotional reactivity, withdrawal, poor boundaries, conflict avoidance or difficulty comforting others.
Lesson • Video • Journal
