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Intro CourseThis is our introduction program that will give you a taste of what the 4-StepsTM approach is all about. You be doing several guided exercises.Premium4-StepsTM Approach: Core ProgramFull 31 day core 4-StepsTM program. Start here, then complete any of the ADD-ON courses to learn how to apply your skills in those areas.Premium7 Day Add-On: Understanding and Enhancing Well-BeingApply your skills to what your own well-being is asking for. Seven days on your body and safety, your relationships, your mental life, and your sense of identity and belonging.Premium7 Day Add-On: Understanding and Reducing DistressApply your skills when a situation demands more than you feel you have. Seven days on the demand, what you actually have available to meet it, and what is within your control.Premium7 Day Add-On: Reducing AnxietyApply your skills when the outcome cannot be guaranteed. Seven days on the prediction underneath anxiety and on acting while the uncertainty is still there.Premium7 Day Add-On: Enhancing Relationships with Improved CommunicationApply your skills to the people you actually have to talk to. Seven days on listening, assumptions, criticism, anger, and preparing for a conversation you have been putting off.Premium7 Day Add-On: Reducing Shame and Self-CriticismApply your skills where you are hardest on yourself. Seven days on shame, the self-definitions underneath it, and separating what you did from who you are.Premium7 Day Add-On: Becoming Less ReactiveApply your skills in the few seconds before you act. Seven days on the pause, the assumptions behind a reaction, anger, and choosing a response instead of following an urge.Premium7 Day Add-On: Overcoming Avoidance and ProcrastinationApply your skills to the thing you keep not starting. Seven days on what avoidance protects you from, the cycle that keeps it going, and beginning one action anyway.