About the course

This 30-day course is designed to teach young people (aged 12 to 18) how to manage feelings of stress, anxiety, worry or low mood and build confidence to navigate common adolescent experiences. It based on effective tools such as Cognitive Behavioural Therapy (or CBT), Mindfulness-Based Stress Reduction, Mindfulness-Based Cognitive Therapy and Mindfulness-Based Compassionate Living.

Through this course, your teenager will learn skills in mindfulness, compassion, and cognitive behavioural therapy.

This course may be suitable for young people who:

  • Are currently between 12 and 18 years old.
  • Are feeling anxious, stressed out, low or sad, or don't seem to enjoy the things they used to enjoy.
  • Are worried about a lot of different things and the worry is hard to control.
  • Are stuck in the way they feel and would love some help to get out of this cycle.
  • Are ready and willing to learn new skills to change the way they feel.

What’s included:

Daily bite-sized lessons that teach core coping skills 10 minutes a day followed by a 10-minute practice. This learning builds a layered approach supporting your teen to learn about their brain and how to support its growth and development.

Daily exercises which are designed to help integrate new skills and support your teen in dealing with everyday challenges and triggers.

Action plans – step by step approaches to help put new skills into practice.

Progress Tracking – questionnaires to help monitor your wellbeing and progress.

Building Healthy Habits of Mind

Habits are built over 21-days so this little programme will help teens to develop healthy habits of the mind. Parents can take this course with their teen or in parallel, something to discuss at the dinner table. It can be used is at a launch into sharing your own experience of the practice, not an interrogation of theirs. 

Backed by Science

This course has been adapted from evidence-based approaches to anxiety and depression in adults to be more suitable for young people aged 12-18 years, including Mindfulness-Based Stress Reduction, Mindfulness-Based Cognitive Therapy and Mindfulness-Based Compassionate Living and Cognitive Behavioural Therapy. MBSR, MBCT and CBT have been extensively researched and evaluated in RCTs and effectiveness studies.

WHY CHOOSE THIS Course with Sue...

Sue has been involved in designing, delivering and evaluating courses that support professionals to work with children, adolescents and families for the past 15 years. She has developed trusted programmes for the Health Service Executive - Ireland, Tusla – Ireland, Department of Education – Ireland,  Youth Organisations – Ireland and Internationally.

Sue has worked with children and adolescents since 2005, she takes a child-centred, needs-led and outcomes-focused approach to the programmes she develops to ensure they best meet the needs of users and are informed by best available evidence.

Sue is taking this wealth of knowledge from developing programmes across child and adolescent development to meet children and young people’s needs directly in their homes with ease of access and affordability. Creating connected conversations on things that matter within families.

Sue Redmond, PhD has a professional background in science, youth and community work and health promotion and sociology. She holds a PhD in Youth leadership, resilience and social support. She is a teacher of MBSR, MBCT and MBCL and is qualified in teaching CBT for young people. She is a transformational coach who works with adolescents and adults.


Course curriculum

  • 02

    Explore how physical sensations, thoughts and emotions affect behaviour

  • 03

    The evolution of the mind and it's innate resilience

  • 04

    Physical Sensations and attuning to the body

    • Day 3: Physical Sensations and attuning to the body

    • Body Scan

  • 05

    Limbic System and Emotions

    • Day 4 Limbic System and Emotions

    • Meditation on Emotions

  • 06

    The Neocortex and Thoughts

    • Day 5 Neocortex and thoughts

    • Meditation on Thoughts

  • 07

    Spotlight on Stress

    • Day 6: Spotlight on Stress

    • Body Scan

  • 08

    Implementation and Review Day

    • Day 7: Implementation and Review Day

  • 09

    Brain Development & Labelling Emotions

    • Day 8: The Brain Development & Emotions

    • 3 Step Breathing Space

  • 10

    Three Emotional Systems

    • Day 9: Three Emotional Systems

    • Gratitude Practice

  • 11

    Kindness to the Changing Body

    • Day 10: Kindness to the Changing Body

    • Kindness & Compassion for the Body

  • 12

    A Deep Dive into Judgement

    • Day 11: A Deep Dive into Judgement

  • 13

    The Inner Bully

    • Day 12: The Inner Bully

  • 14

    The Inner Helper

    • Day 13: The Inner Helper

  • 15

    Implementation & Review Day

    • Day 14: Implementation & Review Day

  • 16

    Understanding Core Beliefs & Influence on Thoughts

    • Day 15: Understanding Core Beliefs & Influence on Thoughts

  • 17

    Inner Patterns

    • Day 16: Inner Patterns

  • 18

    Exploring Cognitive Distortions

    • Day 17: Exploring Cognitive Distortions

  • 19

    Emotional Freedom through Choice in Expression

    • Day 18: Emotional Freedom through Choice in Expression

  • 20

    Being with Attachment & Desire

    • Day 19: Being with Attachment & Desire

  • 21

    Being with Aversion & Resistance

    • Day 20: Being with Aversion & Resistance

  • 22

    Implementation & Review Day

    • Day 21: Implementation & Review Day

  • 23

    Gratitude & Appreciation - Taking in the Good

    • Day 22: Gratitude & Appreciation - Taking in the Good

  • 24

    Spotlight on Anxiety

    • Day 23: Spotlight on Anxiety

  • 25

    Spotlight on Sadness, Low Mood and Depression

    • Day 24: Spotlight on Sadness, Low Mood & Depression

  • 26

    Forgiveness or Letting go of Hurt

    • Day 25: Forgiveness or Letting go of Hurt

  • 27

    My Committee of Helpers

    • Day 26: My Committee of Helpers

  • 28

    Vision & Values

    • Day 27: Vision & Values

  • 29

    Implementation & Final Review Day

    • Day 28: Implementation & Review Day

  • 30

    Bonus: Spotlight on Anger

    • Spotlight on Anger

    • End of Course Survey