Unhooking from Reactivity & Self-Judgment

Integrating Tools from MBRP and MSC

A 6-week online mindfulness and self-compassion series
With Joel Grow, Ph.D. & Neha Chawla, PhD

Overview

When we feel stressed, anxious, or overwhelmed, we often fall into automatic patterns—reacting in ways we later regret, engaging in behaviors that don’t align with our values, or becoming harshly self-critical.

This course is designed to help you step out of those cycles.

Through mindfulness and self-compassion practices, you will learn how to create space in difficult moments, relate to your experience with greater awareness and kindness, and respond more skillfully.

What You’ll Learn

  • Increase awareness of triggers, thoughts, emotions, and urges

  • Develop the ability to pause and respond rather than react

  • Learn practices such as urge surfing to work with discomfort

  • Cultivate a more compassionate, less judgmental relationship with yourself

  • Build resilience and support long-term emotional well-being

Approach

This course integrates tools from two evidence-based approaches:

  • Mindfulness-Based Relapse Prevention (MBRP)

  • Mindful Self-Compassion (MSC)

Sessions are experiential and interactive, with guided practices, reflection, and discussion.

No prior experience is required.

Course Details

Dates: May 8 – June 12
Time: Fridays, 10:00 AM – 12:00 PM
Location: Online (Zoom)
Cost: $495
Limited sliding scale available upon request

About the Facilitators

Joel Grow, Ph.D. is a clinical psychologist at the Seattle Mindfulness Center and co-developer of Mindfulness-Based Relapse Prevention (MBRP). He has extensive experience teaching and training clinicians.

Neha Chawla, PhD is the founder and director of the Seattle Mindfulness Center and a clinical psychologist with over 15 years of experience. She co-developed MBRP and leads mindfulness-based groups and trainings.

Registration

To register or learn more, please email:
joelg@uw.edu