Lessons in Triggered & Trapped: It's not you, it's your brain—how to regain your momentum and return to peace:

1. 1 Welcome to the course

   Objective: I'm so glad you are here and taking this course. In this short video I will share with you why what you will learn in this course is so important in regaining your momentum, when you've been triggered. Your course resources are attached and downloadable.

2. 2 Introduction to the course

   Objective: In this section, I will briefly share with you what we will cover in the course, what you will gain, and why it is so essential in dealing effectively with the challenges we face.

3. 3 Your nervous system is listening

   Objective: In this section, I will share how our nervous system works to keep us safe and the ways in which we can unexpectedly be sending signals of danger to our nervous system.

4. 4 A basic model of the brain

   Objective: In this section I'll provide a very basic way of understanding the brain's structure, focusing on the old triune model of the brain which divides the brain into three parts. I'll briefly explain the functions of each part. The brain is much more complex than what I will share and this basic information will help you in understanding how brain states effect us..

5. 5 The Balance State—our baseline

   Objective: In this section I will begin talking about one of the two brain states that will be important for you to recognize—balance. Balance is the state that allows our body to restore and which allows us to learn, grow, and feel love and connection. It is our baseline state and the state we want to return to after being triggered.

6. 6 Looking at how we are different

   Objective: In this section, we'll explores how changes in the brain when the nervous system detects a threat change who we are and how we see and interact with the world.

7. 7 Introduction to module on how to recognize when you are tipped

   Objective: The goal for this module is for you to have a clear picture of what it looks like to be tipped. We will look at cognitions, feelings, behaviors and perceptions

8. 8 Part One—Cognitive Abilities While Tipped

   Objective: In this section, Deb explores the cognitive impacts of being in a tipped state. While tipped, stressed hormones inhibit higher cognitive functioning leading to potential damage to relationships and decisions we later regret.

9. 9 Part Two—Feelings While Tipped

   Objective: In this section, I share how our feelings are impacted by the tipped brain state. Feelings intensify and go out of balance due to the absence of the higher cognitive abilities furthering our tip. We are also unable to feel rewarding emotions such as joy which usually also intensifies our tip.

10. 10 Part Three—Behaviors While Tipped

    Objective: In this section we will look at the impact of being tipped on our behaviors. Without the evaluative abilities of our adult capabilities we often behave impulsively and regret the consequences.

11. 11 Part Four—Perceptions While Tipped

    Objective: In this section we explore the impact of being tipped, and without the evaluative abilities of our higher cognitive capabilities, on how we see ourselves others and the world, or our perceptions.

12. 12 Introduction

    Objective: This is the module I imagine you've been waiting for—the what to do module. Because there is so much information to share in this module, I have broken it up into five parts. Be sure to take your time, take breaks, and practice as you go.

13. 13 Part One—Awareness

    Objective: In this first part of the What to Do module, the focus is on increasing self-awareness. You won't be able to change your state without noticing it first. In this part, I'll share strategies for increasing your skill at noticing.

14. 14 Part Two—Ways of Approaching Being Tipped

    Objective: In this part of the what to do module, I will share two basic categories or approaches for moving from a tipped to a balanced state.

15. 15 Part Three—Reconnecting with Your Adult Capabilities

    Objective: In this section we will focus on purposely reconnecting with our higher cognitive abilities that have been inhibited by the stress hormones. While tipped we are often unaware that we are not using these abilities and so one strategy or approach is to actively engage those capabilities.

16. 16 Part Four—Calming Your Nervous System

    Objective: In this section we will explore numerous strategies for calming your nervous system in order to allow your system to return to Balance or the Rest and Restore state.

17. 17 Part Five—When you just have to ride it out

    Objective: In this part I introduce the "Desperate State" and describe it as an adult version of a temper tantrum. We look at what to do when your strategies don't bring you back to balance or you are in the desperate state, as well as how to minimize harm.

18. 18 A summary

    Objective: In this module, I'm will briefly summarize the course so that if you ever feel like you need a quick review, you will have this module to come back to.

19. 19 Meditation Downloads

    Objective: This lesson houses the downloadable meditations for the course.

20. 20 January 2026

    Objective: A prerecorded session of questions sent in during December

Lessons in You're going to worry—learn how to keep you whole brain online:

1. 1 How our typical approach steals our capabilites

   Objective: This module explores common strategies for trying to eliminate worries and the problems associated with those approaches

2. 2 How to keep your whole brain online

   Objective: In this module we begin exploring how to deal with worries in a a way that keeps our whole brain online.

3. 3 The worry tool

   Objective: In this last module of the course, I will introduce a tool to use after you have calmed your nervous system.

Lessons in Rethinking Willpower & Motivation. Stop blaming yourself and start understanding your brain.:

1. 1 Welcome to the course

   Objective: Welcome! In this lesson I introduce the course and what we will cover. The workbook for the course is found in the downloads for this lesson. The guided meditations are located in the last lesson in the courseI understand that life is busy, and I want to encourage you to spend time with the practice exercises, especially with the “paint your picture” practices. In those practices you will use your imagination to create what you want for yourself, when it comes to motivation and willpower, based on what you have learned in the course. I hope what I share with you is helpful and I welcome any and all feedback. Send questions or feedback to info@creatingchoicesdeblang.com.

2. 2 Moving away from self-blame

   Objective: In this lesson we will look at how self-blame versus self-compassion impacts motivation and willpower.

3. 3 A daffodil is't meant to be a tulip

   Objective: In this module we will look at how unreasonable expectations or goals can be mistaken for problems with motivation. We’ll explore our history as women our socialization as well as the constant barrage of societal messages about who we should be and how these influences affect the goals we set.

4. 4 The influence of diet culture

   Objective: In this lesson we will talk about how diet culture can lead to an all-or-nothing mindset which negatively impacts willpower, motivation, as well as our self-worth.

5. 5 The nervous system has the final say

   Objective: In this lesson we will talk about the relationship between the nervous system and willpower and motivation. I will introduce the concept of brain states, understanding which is essential when it comes to the availability of motivation and willpower.

6. 6 Who's driving the bus?

   Objective: In this episode we will explore the relationship between distress and motivation and willpower. To do that, I will introduce the tipped state, a state that occurs when the nervous system perceives a threat and that results in instinctual behaviors and a loss of higher cognitive functioning.

7. 7 Rethinking the pull for comfort

   Objective: In this lesson we will explore the role of unconscious beliefs and old default wiring when it comes to motivation and willpower. We will also explore the brain’s drive for reward.

8. 8 Rethinking goal-setting.

   Objective: In this lesson, I will introduce the idea of focusing on goals for the moment, much like you might care for a baby, rather than long-term goals. This approach is more likely to maintain motivation and willpower by working with your nervous system.

9. 9 What do I need?

   Objective: In this lesson we will focus on how to implement the goal of caring for yourself in the moment, beginning with reflecting on your day or the practice of meditation.

10. 10 Another stress response and the power of mindset

    Objective: In this lesson we will talk about a little-talked-about stress response, the challenge response. I will share why recognizing this state is so important in maintaining motivation and willpower. We will also talk about the impact of our mindset on your behaviors and physiology.

11. 11 Exploring positive intentions of unwanted behaviors and shining your unique light.

    Objective: In this final module we will discuss how to move out of a tipped brain state, the possible positive intentions of unwanted behaviors, and finally, creating goals that support you shining your unique light into the world.

12. 12 Meditation Downloads

    Objective: The guided meditations for the course can be found in the download file for this lesson. Included is a mediation to support you in building self-compassion, as well as a meditation to help you recognize your brain state. Please do not listen while driving.