One Year. New You. A Lasting Change
Each week, you’ll receive a simple video and thoughtful worksheets, grounded in trusted psychological frameworks and designed to fit real life.
From Therapy Room to Self-Guided Support
EmotionalSkills Online is built on years of experience helping people understand why they feel the way they do and how they can move forward with more clarity, confidence, and emotional strength.
The original EmotionalSkills programme was created in a therapeutic setting and designed to support the whole person by exploring:
Personal background and life experiences
Upbringing, culture, and social influences
Learned beliefs and behavioural patterns
Emotional and physical makeup and how they work together
By gently uncovering these influences and combining them with practical tools, the programme helped people build emotional intelligence, develop personal insight, resilience and a more meaningful life.
In a review of 100 clients who completed the in-person programme, over 90% said it helped them manage their emotions and psychological struggles more effectively.
Now reimagined as a self-paced digital journey
Originally delivered 1:1 in therapy sessions, the programme has now been adapted into a structured, therapist-informed programme, designed to be used independently, in your own space and time.
Whether you’re managing anxiety, low mood, irritation, low esteem or just want to understand yourself better, ESO provides flexible, step-by-step emotional guidance backed by years of clinical practice.
No waiting. No appointments. Just lasting support, when and how you need it.
Our Method: Self-Guided Psychotherapy
A gentle approach, grounded in real psychology.
At the heart of EmotionalSkills Online is a proven methodology which is based onstructured, therapist-informed support that’s easy to use and powerful over time.
Here’s how we do it:
1. Based on Proven Psychological Theories and Made for Real Life
Each session draws on trusted, research-based therapeutic frameworks, translated into plain language and simple tools you can use right away:
Person-Centred Therapy: A compassionate, open approach that helps you explore your emotions and experiences at your own pace.
Self-Awareness: Self-exploration to understand and accept your true self.
Cognitive Behavioural Therapy (CBT): Learn how to spot unhelpful thought patterns and behaviours and shift them gently.
Mindfulness-Based Therapy: Stay grounded, contemplative thought, body awareness and present-moment calm.
Acceptance & Commitment Therapy (ACT): Learn to accept difficult feelings and reconnect with resilience with what matters to you.
Positive Psychology & Self-Compassion: Build confidence, self-worth and emotional balance by starting where you are.
Changing Habits: Learn the habit of changing habits and applying this to the new positive habits you want.
Tactics & Techniques: Be able to recognise, monitor and regulate your emotions.
These approaches are woven into short video sessions and practical worksheets, bringing real therapeutic insights into your everyday life.
2. A 6-Step Weekly Rhythm
This isn’t a programme to just “get through.” It’s a rhythm to learn by and grow with, week by week:
1. Understand Yourself
2. Envision Your Future
3. Gain Insight
4. Grow Your Skills
5. Change Your Habits
6. Be Your True Self
This step-by-step format creates a natural loop between understanding and action, both essential for emotional growth and behavioural change.
3. Built for Everyday Life
We know that life can be busy, messy, and unpredictable. This programme is designed to fit in with your routine.
Clear, calming content with no jargon and no overwhelm
Short-form learning that fits into real-life routines
Mobile-ready access so you can check in anywhere
Go at your own pace, sessions can be completed and revisited any time
Whether you’re in a quiet moment or a difficult one, ESO is there to guide you, gently and consistently.
ESO is ideal for:
Anyone feeling stuck, unheard or emotionally off-balance
Those unsure about therapy or not ready for one-to-one sessions
People who want long-term tools to support everyday wellbeing and personal growth
Real tools. Real growth. When you’re ready.
This is not traditional therapy. It’s not a quick fix. It’s a real, therapist-informed path you can walk week by week to feel clearer, calmer and more like the person you want to be.
What You’ll Experience & Gain
A step-by-step journey to positive change, with clarity, calm and emotional strength.
This programme was created for people who want to develop better self-regulation and emotional personal growth for the long term. Each week offers constructive and supportive tools you can use in real life, for the whole of your life.
Here’s what each session gives you:
A short, therapist-informed video session
Real-world psychological insights in manageable steps
Guided worksheets to help you reflect, reset, and apply the tools in your own way
Exercises you can pause, replay or revisit anytime confidentially
Here’s what builds over time:
A deep self-awareness and understanding
A calmer, more grounded emotional baseline
Clarity about your needs, issues and habits
Confidence in how you respond to life and relationships
More emotional resilience and less daily overwhelm
A sense of control over your growth, without pressure to perform
Lasting guidance you can return to again and again
What’s Inside: Themes & Example Sessions
The programme unfolds over 52 weeks and covers 6 core themes:
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Grounding & Calm
Learn how to find steadiness when life feels too much. These sessions help you manage emotional overwhelm, understand the “negative rules” you’ve unknowingly been living by, and gently improve your automatic responses to everyday stress.
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Emotional Awareness
Build a clearer connection to how you feel and why. You’ll explore core questions like “What’s really going on with me?” while learning to spot emotional patterns, name difficult feelings, and begin the process of emotional untangling.
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Self-Worth & Boundaries
These sessions support you in strengthening self-trust and letting go of guilt, confusion and misunderstanding. Reframe how you see yourself, practice saying no without fear, and reconnect to the version of you that knows what you deserve.
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Relationships & Communication
Whether with a partner, family member, or friend, these sessions help you express your needs, reduce reactivity, and feel more understood. Learn how to speak with confidence, handle conflict more calmly, and rebuild emotional closeness.
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Mindfulness & Space
Slow down and tune in. In these sessions, you’ll practise pausing with intention, learning how to navigate emotional tensions and bringing yourself back to the present moment, even when life pulls you off-centre.
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Meaning & Growth
When you’re ready to move forward, this pathway helps you rebuild with purpose and confidence. You’ll explore how to change unhelpful habits, reconnect with your ‘why’ and gently move forward into a life that feels more fulfilling and happier.
Here’s a glimpse into what the ESO journey feels like. These three sessions reflect the heart of the 52-week programme, designed to help you navigate life’s challenges and grow with confidence. Each one varies in length and encourages you to pause, reflect and consider how you can move forward.
Week 1: What’s Wrong With Me?
Start by exploring the emotional patterns and triggers shaping your everyday experience. This session builds foundational self-awareness in a safe, non-judgemental way.
Week 8: Human Emotions - Part 1 How do you develop a feelings or emotions vocabulary? This session also asks you to consider how you feel about yourself and how you feel others may feel about you.
Week 11: Circles of Your Mind
Here, we look ahead to the version of you that feels possible, while also acknowledging the parts that feel troubled. We explore how life might feel as you grow, how others may respond, and what could open up as these shifts begin to settle.
Who this is for:
We believe almost anyone can benefit from the ESO programme. If you…
feel stuck in life and want to manage your emotions more calmly
have tried traditional therapy, self-help books or advice, but still feel confused or overwhelmed
want structured emotional tools that fit into your daily life
looking for something flexible, affordable, private and with no pressure
are ready to reconnect with yourself, calmly, gently and on your own terms
ESO is not a replacement for professional mental health treatment for people currently experiencing:
Severe psychiatric conditions (e.g. schizophrenia, dissociative disorders)
Major depressive disorder with psychosis
Trauma-related disorders (e.g. complex PTSD) requiring specialist or crisis support
These situations require specific care and support and we encourage you to contact your GP first.
This course may be a helpful companion in the future for long term mental wellbeing.
Who this is not for (right now):
If at any point you wish to arrange face-to-face sessions with a psychotherapist, please connect with the Emotionalskills team on email at contact.emotionalskills@gmail.com
You’re one step away from understanding your feelings and building confidence with emotional resilience. Pick a plan at your pace; all include full access, weekly sessions, and practical tools you can use right away.