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The Adult edition is open now. $49 a year, or included in the Family bundle.
For grown-ups

Get on friendlier terms with your own stress.

The full 3A Toolkit, written for adults. Nine modules, ten short videos, a complete workbook and a set of reflections you keep. Not a set of tips, but a process you can apply to whatever is in front of you.

Start the course See pricing $49 a year
Nine modulesTen videosFull workbook, nine chaptersFlip cards and reflectionsBy Dr. Meg Kapil

Who it is for

Adults who want a practical way to work with stress and anxiety rather than wait for it to pass. It is the foundation edition: the Junior and Youth editions teach the same three steps in the same language, so a household can share one vocabulary for stress.

Stress responses are adaptive human reactions. The response may not be helpful in the moment, but it usually has a protective function.

It also underpins the Co-Regulation course, which is about steadying yourself before you help a child. If you plan to do both, this is the one to start with.

The three steps

Every edition of the toolkit teaches the same three steps. They are deliberately simple, because a process you can remember under pressure beats a better one you cannot.

AAwareness

Notice what is happening in your body, your thoughts and your situation, before deciding what it means.

AAssign a label

Name it. Naming an experience changes it, and gives you something specific to work with rather than a vague sense of dread.

AAction

Choose a response that fits the kind and level of activation you are actually in, rather than the one you always reach for.

The nine modules

Each module pairs a short video with a chapter of the workbook, flip cards for the key ideas, and reflections you write and keep.

  1. WelcomeHow the course works and how to get the most from it
  2. Understanding StressWhat stress is for, and two videos on how it actually works
  3. A Strong FoundationSleep, movement, food and connection as the base everything rests on
  4. The 3A ToolkitAwareness, Assign a label, Action. The process itself
  5. Body RegulationWorking with the physical side of the stress response
  6. Thinking and the Stress StoryHow the meaning you assign changes the experience
  7. Rewriting Stress MemoriesThe Debrief, and how reflection changes what a memory does next time
  8. Challenge LaddersMoving from avoidance to approach, at a pace that works
  9. For Your Future SelfPlanning ahead, so the plan exists before you need it

What is inside

Ten short videos

One per module, two for Understanding Stress. Watch at your own pace.

A nine-chapter workbook

The full Adult edition, from Understanding Stress through Planning Ahead, with references.

Flip cards

The key idea on one side, the detail on the other. Nineteen across the course.

Reflections you keep

Ten written reflections, saved on your device and downloadable as a PDF.

The Debrief worksheet

A structured way to revisit a stressful event and change what it teaches you.

Three devices

One licence covers your phone, tablet and computer.

Everything you write stays on your own device. Reflections, notes and answers are saved in your browser and are never sent to us. We cannot read them, and neither can anyone else.

Questions

How long does it take?

As long as you want. The videos total under an hour; most people work through a module at a time over several weeks. The course remembers where you were.

Is this the same as the Youth edition?

Same three steps and the same language, written for a different reader. Youth is for teens and young adults, with an audio explainer on every activity and examples like test and presentation stress. Pick by who is doing it, not by price.

What about my children?

The Junior edition is a $40 a year add-on to the Adult course, designed for a younger child to work through with a grown-up who knows the toolkit. The Family bundle covers Adult, Junior and Youth for up to 10 people.

Is this therapy?

No. It is educational and is not a substitute for counselling, therapy or medical care.

How does billing work?

$49 a year. Canadian customers are billed in Canadian dollars, everyone else in US dollars, the same figure. Payment is handled by Paddle.com, the merchant of record, which adds and remits any applicable taxes.

Stress is not the problem to be solved

The goal is not a life without stress. It is being on friendlier terms with it, and having something to do when it arrives.

$49 a year. The course is open now.

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