The Details

This group may be a good fit if you:

• Feel emotionally “stuck,” shut down, or overwhelmed

• Notice anger, stress, or anxiety showing up in ways you don’t like

• Struggle to identify or express what you feel beyond “fine” or “frustrated”

• Want better emotional control without suppressing yourself

• Are already in individual therapy and want deeper skills

• Prefer structured, practical learning rather than open-ended processing

No prior therapy experience is required.

This is not a support group or a venting group.
It is an education-plus-practice group focused on skill-building.

Participants will learn how to:

• Understand the biological purpose of emotions

• Recognize emotions in the body—not just in thoughts

• Work with anxiety, shame, and self-criticism instead of being driven by them

• Process core emotions (like anger and sadness) safely and constructively

• Experience positive emotions—joy, pride, gratitude—without shutting them down

• Access a more calm, confident, openhearted internal state

• Format: Virtual (HIPAA-secure platform)

• Length: 4 weekly 90 min sessions

• Group Size: Small, capped for safety and engagement

• Style: Psychoeducation + guided reflection + experiential practices

• Facilitator: Tom Allen, PhD, LP
  Licensed Psychologist | AEDP-Informed

Understanding Emotions & Calming the Nervous System

Our focus will be on understanding how emotions work and learning tools to regulate anxiety, shame, and emotional avoidance.

In Part 1, you’ll learn to:

• Understand the biological purpose of emotions

• Recognize emotions in the body—not just in thoughts

• Identify defenses and emotional avoidance patterns

• Use anxiety as a signal rather than a problem

• Reduce shame through education and self-compassion

Part 1 Sessions (4 Weeks)

1. How Emotions Actually Work

2. Defenses & Emotional Avoidance

3. Anxiety as a Signal

4. Shame & Guilt

Start Date: Tuesday, March 24
Time: 7:00–8:30 PM
Format: Virtual | Small group

Working with Anger, Sadness, and Emotional Resilience

Part 2 is optional and builds on Part 1.
It focuses on safely experiencing and processing core emotions, and developing access to a more calm, confident, openhearted internal state.

In Part 2, you’ll learn to:

• Work safely with sadness and grief

• Understand and use anger to set healthy boundaries

• Experience joy, pride, and gratitude without shutting them down

• Navigate emotions using the full Change Triangle®

• Build emotional resilience and clarity

Part 2 Sessions (4 Weeks)

5. Core Emotions & Sadness

6. Core Anger & Boundaries

7. Expansive Emotions

8. The Openhearted State & Integration

Part 2 is open to participants who have completed Part 1.

• Emotion education without pathologizing

• Designed specifically with men in mind

• Skills-based, not just insight-based

• Grounded in neuroscience and experiential therapy

• Respectful of privacy and emotional pacing

This is about building emotional strength, not emotional exposure for its own sake.

Emotions Education 101™ can be offered as:

• A referral-based adjunct to individual therapy

• A men’s mental health group within outpatient clinics

• A structured psychoeducational series for burnout, stress, or emotional regulation

Clinics interested in hosting or contracting this group are encouraged to inquire about custom scheduling and group pricing.

Cost & Payment

• Part 1: $180

• Part 2: $180

• Both Parts: $340

This is a self-pay, psychoeducational group.
Insurance cannot be used, and claims are not submitted

Payment is due prior to the start of the group.

A limited number of sliding scale spots may be available.