Men's Group Mankato

Emotions Education 101™

A Virtual Group for Adult Men

Using the Change Triangle® to Build Emotional Strength and Well-Being

Most men were never taught how emotions actually work.

Instead, many learned to push feelings down, power through discomfort, or translate emotion into stress, irritability, withdrawal, or burnout. Over time, this can affect relationships, physical health, work performance, and overall life satisfaction.


Emotions Education 101™ is a structured, skills-based group designed to help adult men understand emotions clearly and work with them effectively—without shame, over-pathologizing, or pressure to disclose more than feels right.

This group is grounded in the Change Triangle®, a neuroscience-informed model of emotional well-being, and integrates principles from Accelerated Experiential Dynamic Psychotherapy (AEDP)

The Details

Click above to read It’s Not Always Depression - New York Times op ed by Hilary Jacobs Hendel

  • 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)

    1. Core Emotions & Sadness

    2. Core Anger & Boundaries

    3. Expansive Emotions

    4. 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.

Getting Started

This form helps determine whether Emotions Education 101™ is a good fit. It is not a therapy intake and does not establish a therapeutic relationship.