When emotions feel strong or confusing, it’s easy to get caught inside them.
3 Tools for Transforming Difficult Emotions is a short, practical training that helps you create space for what you’re feeling — so clarity can emerge and you can take the next right step, without forcing.
This easy-to-use downloadable training includes:
One 30-minute audio
One 10-page workbook
You’ll learn three foundational Focusing practices — and one key phrase — that help you relate differently to difficult emotions, listening from your Larger Presence rather than feeling overtaken or flooded.
Many people notice a sense of relief and steadiness quite quickly.
What this supports:
Feeling less hijacked by strong emotions
Stepping out of mental loops
Listening inwardly with curiosity rather than judgment
Finding more clarity without pressure or force
No prior experience with Focusing is needed.
How this fits:
3 Tools for Transforming Difficult Emotions is Step 2 in the three-part progression, building on 3-Minute Relief and preparing you for 3 Practices for Growing Presence.
3 Tools for Transforming Difficult Emotions
See what people are saying about Lucinda Hayden's 3 Tools for Transforming Difficult Emotions e-workbook and audio:
From Loss to Acceptance
“3 Tools for Transforming Difficult Emotions is clear, concise, and immediately engaging. It helped me cope with sadness and a deep sense of loss, and supported me in finding greater peace and acceptance with life as it is. This training helped me so much personally that, as a mental health social worker, I now recommend it to my clients as well.”
Aydan Dunnigan-Vickruck — Social Worker, Edmonton, Canada
Working with Crippling Anxiety
“I’ve lived with crippling anxiety since I was 10 and often used food to numb the pain. 3 Tools for Transforming Difficult Emotions brought immediate relief the first time I listened. The tools are simple but powerful. When I use them, I feel peaceful and calm—and I don’t need to eat to manage my emotions. This training gives me hope that I can finally be free.”
Katie Maher — Nurse, Wellington, New Zealand
Meeting Fear and Loneliness in Crisis
“During the pandemic in 2020, I faced a serious health crisis that required immediate surgery. I was afraid of dying alone in the hospital, since my family couldn’t visit due to COVID. 3 Tools for Transforming Difficult Emotions showed me how to get bigger than the feelings of fear and loneliness. Now I’m able to give emotional support to myself so that I never again have to feel alone and afraid like I did. Since I survived, this training has continued to help me in other areas of my life as well.”
Dr. Michael Lew — Dentist, San Francisco, California
From Outrage to Grounded Action
“I’m a very analytical person and have always been skeptical about self-help. But 3 Tools for Transforming Difficult Emotions made a believer out of me. The tools helped me work with my anger about social injustice and shift from outrage to grounded action. Now I can stay engaged without being consumed—and still have energy for my work and my family.”
Julie Jones — Software Engineer, Raleigh, North Carolina
Staying Calm Amid Uncertainty
“I was feeling scared about my health and my livelihood. 3 Tools for Transforming Difficult Emotions helped me cope with stress in a more resilient way. Listening to the audio opened my mind to more possibility than I could see before. Using the tools helps me stay calm, centered, and mentally clear—and less affected by other people’s reactions. I can live my own life more fully and freely now.”
Rose Hong Zhou — Yoga Teacher & Structural Integration Practitioner, Bremen, Germany