Join Our Efforts to Create Mental Health Equity

Help offer this course free to those who need it right now

Please support this social impact initiative to ensure that everyone has access to effective science-based tools to calm anxiety and improve well-being, especially during this time of widespread worry, uncertainty, and financial insecurity.
Calm Clarity Workshop at Liguori Academy

About this course

Course curriculum

  • 1


    • Instructor greeting

    • My story: how mind-hacking calmed my anxiety

    • Course design

    • Course workbook

    • How to use this course platform - from Thinkific

    • Before we begin...

  • 2

    1. Understand & Accept that Anxiety is Biological

    • Anxiety is extra energy

    • Understanding the "anxious brain"

    • Anxiety & tunnel vision

    • The distinction between primal fear and anxiety

    • Deeper dive into the anxious brain

    • Key mechanisms to build up your "emotional immune system"

    • Strengthen Brain 3.0 to calm anxiety by being aware of your brain activation

    • Exercise: What in your life activates Brain 1.0, 2.0 and 3.0?

  • 3

    2. Stimulate Your Parasympathetic Nervous System (PNS)

    • The easiest way to turn on your PNS

    • More ways to restore your PNS

  • 4

    3. Activate the Tend-and-Befriend Response

    • What is the tend-and-befriend response?

    • Meditation to activate the Tend-and-Befriend response

    • Post-meditation comments

  • 5

    4. Write Down What Brain 1.0, 2,0 & 3.0 Say

    • Observing your "inner dialogue"

    • Explaining the Worksheet

    • Exercise: Write down your inner dialogue

  • 6

    5. Revise Unrealistic Beliefs & Expectations

    • How our beliefs shape our reactions

    • How to use the ABCDE Model

  • 7

    Mid-point Check-in

    • How is everything going so far?

  • 8

    6. Shift How Your Mind Thinks about Negative Events

    • Learn how to shift the 3 Ps of Pessimism

    • Practice shifting the 3Ps

    • Additional Practice with the 3 Ps

  • 9

    7. Visualize Yourself Overcoming Negative Outcomes

    • Why I visualize negative outcomes

    • Visualization exercise

  • 10

    8. Focus on Concrete Actions Within Your Control

    • Circles of concern, control, and influence

    • Apply this framework to a concern

  • 11

    9. Connect to a Greater Purpose and Take Small Steps Towards It

    • Introduction

    • Future Self exercise

    • Post-exercise message

  • 12

    10. Build a Daily Routine to Strengthen Brain 3.0

    • Work out Brain 3.0 everyday

  • 13

    Closing Message & Resources

    • End of course message

    • Resources to shift into Brain 3.0

    • How was this course?

Pay-it-forward model

Take this course free, then help us make a difference

Here are some of the ways you can pay it forward to enable more people to benefit from this course (feel free to come up with more ideas):

  • Make a tax-deductible donation to support this social impact program:
  • Recommend this course to anyone you know who is experiencing anxiety.
  • Spread the word on social media and in-person about how this course benefited you and ask people to learn more about and support it. (Please tag us using: #calmclarity @calmclarityorg)
  • Tell people at your school, college, or organization about this course as a resource for calming anxiety and ask them to recommend and support it.  
  • Raise funds to support Calm Clarity on special occasions such as your birthday or Giving Tuesday.


Author & Founder, Calm Clarity

Due Quach

(Pronounced ‘Zway Kwok’) An inspiring social entrepreneur and mental health advocate, Due is the author of Calm Clarity: How to Use Science to Rewire Your Brain for Greater Wisdom, Fulfillment and Joy, one of Fast Company’s best business books of 2018. Her social enterprise, also named Calm Clarity, uses neuroscience and mindfulness to guide organizations and individuals to address unconscious bias and systemic inequity, develop leadership and resilience, and foster genuine inclusion. Having started life in poverty as a refugee in inner-city Philadelphia, Due turned to neuroscience to heal the long-term effects of trauma, graduate from Harvard College and the Wharton School of Business, and build a successful international business career, before turning her focus to Calm Clarity.

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