the PAUSE Pack: Calm, Clear, Connected
Skills to ask for what you need, set boundaries, and stay connected.
PAUSE Pack: Calm, Clear, Connected
When conversations feel tense, confusing, or emotionally charged, it can be hard to know what to say or how to say it. You might find yourself staying quiet, reacting quickly, over-explaining, or walking away from the interaction wishing it had gone differently.
PAUSE Pack: Calm, Clear, Connected is a supportive, skills-based resource designed to help you navigate relationships and communicate more effectively without losing yourself in the process.
Rooted in Dialectical Behaviour Therapy (DBT), this pack focuses on Interpersonal Effectiveness, offering practical tools to help you express your needs, set boundaries, manage conflict, and stay connected to both your relationships and your self-respect.
Inside, you’ll learn how to:
- understand why communication can feel difficult
- what gets in the way of communication
- notice how your thoughts and emotions show up in conversations
- PAUSE and shift into a more balanced, Wise Mind response
- identify what matters most in different situations (your goal, the relationship, or your self-respect)
- ask for what you need clearly using DEARMAN
- stay connected using GIVE
- reduce conflict using THINK
- set boundaries and maintain self-respect using FAST
- consider timing, readiness, and context before important conversations
- communicate in a way that feels more calm, clear, and connected
This PAUSE Pack includes bite-sized lessons, practical strategies, reflection prompts, and a printable workbook to support real-life practice.
Use it on its own, alongside therapy, or as a helpful resource for parents and caregivers wanting to learn and support these same skills.
Course curriculum
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1Getting Started
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2Understanding Communication & Connection
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3Why Communication Feels Hard
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4Thoughts, Negativity Bias, & Wise Mind
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5PAUSE & Choose Your Path
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6Calm, Clear, Connected: Communication in Action
