A Real-World Process for Working with Emotion—Without Shutting Down or Blowing Up
Emotional Mastery Quest
Are your emotions getting the better of you—showing up fast, staying too long, and steering you away from the person you want to be?
Do you find yourself shutting down, lashing out, or second-guessing everything after the moment has passed?
Are you responding in ways that don’t reflect your values—or disconnecting from the people and goals that matter most?
Strong emotion is a natural part of being human. You’re not broken—you’re reacting to life in real time.
But when emotions go unrecognized and unmanaged, they don’t just affect how you feel. They shape how you show up, how you relate, and how much of your life you feel in charge of.
The Quest Begins June 16th. Registration Ends & Onboarding Begins June 13th.
Are You at the Mercy of Your Emotions?
You wake up determined to stay grounded. But within hours—maybe minutes—things unravel. A tense conversation. A sideways comment. A rush of dread. And suddenly, your mood shifts, your thoughts spiral, and your best intentions disappear.
You shut down when you wish you’d spoken up.
You explode when you meant to keep perspective.
You replay conversations, overthink decisions, and wonder why you can’t just get over it.
You know how you want to show up—calm, thoughtful, purposeful. But when emotions surge, something else takes over.
Then comes the aftermath. The regret. The shame. The self-doubt. The deep sense of disconnection—from yourself, from the people you love, from the life you’re trying to build.
This isn’t a personal failing
You’re not broken. You’re overloaded. It’s the result of never learning the skills that make navigating strong emotions possible.
But What If Emotional Intensity Wasn’t the End of the Story?
The same pressures. The same stress. The same surge of unexpected emotion.
But this time, something shifts.
You pause before reacting.
You steady yourself from within.
You say what needs to be said—without flooding, shutting down, or retreating.
You stay present, even when the conversation turns difficult.
You choose your next step based on your values—not fear, frustration, or doubt.
Emotional mastery isn’t about suppressing feelings or forcing yourself to be unaffected. It’s about knowing how to ride the waves without losing your direction.
It’s emotional agility—the ability to feel what you feel and still act on what matters.
That’s what the Emotional Mastery Quest is designed to help you develop.
Why Emotional Mastery Matters
Most people don’t need more advice about breathing, journaling, or calming their nervous system.
They need something deeper—a way to act in the service of their values even when their body is tense, their emotions are loud, and their mind is spinning with worst-case scenarios.
Because without emotional mastery, even the most important goals unravel. You can have the right plan, the right motivation, the right support . . . and still find yourself:
Overcommitting until burnout hits.
Pulling away from the people you love.
Trapped in resentment, panic, or self-loathing—while life keeps moving forward without you.
The consequences are real. Studies show that emotional dysregulation can triple the risk of developing mental health disorders, double the odds of substance use, and significantly weaken social support networks—leading to isolation.
But when you build emotional mastery, everything shifts. Research reveals that adaptive emotion regulation may:
Mastery is how you step back into alignment with the person you want to be. It’s how you:
Pause without shutting down.
Hold boundaries without guilt.
Stay present in conversations you once avoided.
Make choices that reflect who you truly are—not what fear dictates.
This kind of mastery doesn’t come from trying harder. It comes from recognizing what’s already working, refining it, practicing it, and living it—moment to moment, day by day—in real life.
That’s what this Quest helps you do.
The (Good) Ideas You’ve Tried Before That Haven’t Worked
You’ve read the books. You’ve journaled. You’ve tried breathing techniques, mindfulness apps, morning routines, self-talk scripts, even “just thinking positive.”
And for a while—some of it helped. But not when it mattered most.
Because emotional overwhelm doesn’t care how many tools you’ve memorized. It doesn’t wait for you to open a journal or recall a strategy. It shows up fast—and it demands skill in real time.
Most methods you’ve tried are good ideas—but they live in the wrong time zone. They work before or after the moment—not inside it. And they often rest on the myth that if you just understand your emotions well enough, you’ll abe able to control them . . . or stop feeling them.
That’s not emotional mastery.
Emotional mastery is about knowing what to do while the emotion is happening—and still acting on what matters.
This Quest helps you build that skill. Not with hacks, tricks, or affirmations, but with daily practices that train your attention to catch what’s already working and build from it.
Introducing the Emotional Mastery Quest: A Real-World Process for Working with Emotion—Without Shutting Down or Blowing Up
The Emotional Mastery Quest is a 14-day guided experience designed to help you work with your emotions—not against them.
This isn’t about controlling feelings or “fixing” yourself. It’s about building emotional skills in real time—so when emotions surge, you can act in the service of your values, not react from fear, anxiety, anger, or overwhelm.
Each lesson takes just minutes a day. But the impact runs deep. Through this Quest, you won’t just change how you handle emotions. You’ll change how you see yourself, show up in the world, and move forward when life gets hard.
Quest Begins June 16th. Registration Ends & Onboarding Begins June 13th.
The CALM Framework
The Emotional Mastery Quest is built around the CALM framework—a practical, structured approach to mastering emotions in real time.
It doesn’t just teach you theory. It gives you a step-by-step process to develop emotional mastery and put it into practice:
Grounded in evidence-based solution-focused practice, the CALM framework helps you navigate strong emotions without losing sight of who you want to be. It guides you to clarify what matters most, notice the strengths you already have, mentally rehearse more grounded responses, and take small, purposeful actions that reflect your values. This isn’t about controlling emotions—it’s about creating movement that aligns with the life you’re trying to build.
The Emotional Mastery Quest shows you how to optimize the power of the CALM framework:
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Clarify what truly matters and where you want to go
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Anchor change in what’s already working–even if it’s small or fleeting.
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Leverage the power of imagination to mentally rehearse emotional resilience
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Move into effective action, shifting from intention to transformation
These four parts guide you through a deep emotional mastery process helping you:
Recognize the emotional responses you wish you had—but struggle to access.
Identify what’s already working for you, even if it’s subtle.
Envision what’s possible and train your mind to step into resilience.
Take intentional steps toward becoming the kind of person who acts from values—not emotional habit.
Through CALM, you stop reacting on autopilot and start responding with purpose.
This isn’t about control—it’s about clarity. About realigning your emotions with who you want to be.
Quest Begins June 16th. Registration Ends & Onboarding Begins June 13th.
“I’ve found that each tool I’ve been given from this program adds to my toolbox to build on my resilience. Every opportunity to reflect on what is happening and how I’m responding gives me power to take control of how I handle what life springs on me.
Thank you for this course!”
Meet Your Expert Designers
Dr. Deborah Teplow
An expert in the science of behavior change, hope theory, and human performance, she is the co-founder and Chief Program Architect of Stamina Lab. She also the co-founder and CEO of the Institute for Wellness Education, where she set the US national wellness coaching standards and currently trains professionals in public health and social service agencies to engage clients in a self-change behavior process.
She earned her doctorate at Stanford University and holds certificates in several therapeutic modalities for helping professionals, including solution-focused brief therapy, and Tiny Habits® certification.
Glen Lubbert
Stamina Lab co-founder and seasoned tech entrepreneur, pioneers in human performance coaching to extend healthspan. His expertise in behavior design addresses the critical impact of sleep on health and performance, offering solutions for stress, burnout, and flow.
Glen’s credentials include mindfulness study under Jon Kabat-Zinn, Tiny Habits® certification, and certified as a Thrive Global coach and sleep expert, leveraging his Division I athlete experience to elevate others’ professional and personal lives.
It is bitesize but transformative learning is easy enough to do everyday and provides an accessible and practical way of applying what you have learnt to your unique situation and help you further build your resilience skills.
Why This Quest Will Do More Than Just Help You Stay Calm, It Will Change Your Life?
This Quest isn’t about tricks, techniques, or managing your mood. It’s about transforming how you see yourself—and how you move through the world.
With emotional mastery, you don’t just react—you respond with clarity, grounded presence, and purpose, even when emotions run high. And that shift has measurable benefits. Effective emotional regulation can:
- Boost cognitive performance – Studies show that individuals with strong emotional regulation skills experience as much as 15–20% improvement in attention, memory, and decision-making.
- Enhance social and professional success – Emotional intelligence is linked to higher academic performance and stronger workplace leadership, with emotionally intelligent leaders improving team productivity by up to 25%.
- Reduce workplace stress and burnout – Employees with high emotional intelligence are 4x less likely to engage in workplace conflict and some report 50% lower turnover rates in emotionally supportive environments.
- Strengthen interpersonal relationships – Emotional mastery improves relationship satisfaction and may reduce social withdrawal by 30–40%, leading to deeper connections and stronger support networks.
These data points reinforce the broad impact of emotional mastery—not just on mental and physical health, but on cognitive function, relationships, and professional success.
The CALM framework gives you the structure to build this skill—whether in parenting, leadership, relationships, or recovery. It helps you:
- Clarify what matters so emotions don’t dictate your choices
- Anchor change in behaviors you’re already doing
- Leverage imagination to mentally rehearse emotional resilience
- Move into action, aligning your responses with your values
Through this Quest, you’ll stop seeing emotions as barriers and start using them as fuel for purposeful action.
You’ll learn to stay grounded, connected, and present—especially when it matters most. To step forward while emotions are still present, rather than waiting for them to disappear.
And the benefits go beyond self-awareness. This process
This isn’t about controlling emotions—it’s about shaping how you live. And this Quest is where it begins.
Quest Begins June 16th. Registration Ends & Onboarding Begins June 13th.
It is the whole package. When I’m distressed, often I can recall one or two aspects of toughness. but this provides a variety of tools that fit together. If one doesn’t work, lean on another.
How This Quest Works?
The Emotional Mastery Quest is a robust program that will transform your sense of what you’re capable of handling—and how you show up under pressure. You’ll walk away with a new sense of yourself: not as someone ruled by stress, but as someone who manages it in ways that support your health, energy, relationships, and peace of mind.
You’ll see yourself as someone grounded, capable, and aligned with what matters—able to respond and act effectively, even when life gets intense. This Quest makes it easy and quick for you to experience this transformation.
Stamina Lab’s digital Health Optimization Platform is the hub of the Quest. It’s where you’ll find all the content and most activities of the program.
Each day, you’ll get a small, bite-sized:
Daily lesson
Learning activity
Inspirational quote or story
Journal prompt
Be Your Own Detective: Try Out Something New suggestion for experimentation
A valuable feature of the Quest is the human connection that extends opportunities to explore and discover new ways to boost your capacity to take valued action, and it comes in three ways:
3 live group coaching sessions for expert guidance and community support
Online forum and discussion for sharing
Private messaging
Your Quest Journal – A simple way to capture your answers to the daily journal prompts.
The platform also provides a host of digital resources that expands and reinforces what you get out of the learning activities and community engagement.
Quest Begins June 16th. Registration Ends & Onboarding Begins June 13th.
It’s easy, step-by-step, and full of wisdom and resources.
What is Our Unique Solution-Focused Approach?
At Stamina Lab, we believe you are the expert on your own life. You know what works for you and what fits your needs, interests, and values. Our solution-focused coaches help you harness the strengths, skills, and resources you already have but that you may have overlooked, underestimated, discounted, or not even recognized.
Instead of focusing on problems and what you’re doing wrong, we emphasize what is already working for you, even if it’s just a tiny bit. We help you identify moments of success and effective coping and managing during hard times. Then, we use the evidence as a springboard for positive change.
Our approach reinforces the belief that progress is a matter of “when,” not “if,” and by celebrating small steps, we help you take manageable actions that lead to significant, lasting health outcomes.
Your Satisfaction Guaranteed
We stand behind the transformative power of this program. If you don’t feel more equipped to handle stress and change after starting the Quest, we offer a full refund within seven days of the program’s start.
Quest Begins June 16th. Registration Ends & Onboarding Begins June 13th.
Who Should Enroll?
But this Quest is not for everyone. If you’re focused on avoiding emotional discomfort or waiting to feel differently before taking action, this journey may not meet you where you are.
And if emotional mastery, to you, means staying in control at all times or always feeling good, this approach—grounded in honesty, self-leadership, and meaningful change—may not match what you’re looking for right now.
But if you’re ready to approach your inner world with curiosity and openness—and to take small, deliberate steps that reflect the person you want to become—this Quest offers you a transformational experience and meaningful support.
It’s not about perfection or control. It’s about building the capacity to act in ways that serve your values, even when emotions are intense or uncomfortable and conditions aren’t ideal. This is where real change begins.
This Quest is ideal for anyone who:
Respond with purpose instead of reacting on impulse
Stay grounded during difficult conversations
Make decisions guided by your core values, not fleeting emotions or short-term gain
Show up more consistently in relationships, leadership, and daily interactions
Recover faster when setbacks or emotional waves hit
Whether you’re a professional navigating high-stakes environments or someone simply tired of feeling emotionally hijacked, this Quest gives you the structure, strategies, and support to change how you engage with life—from the inside out.
94% of participants agreed they gained practical strategies to increase their resilience, reduce stress, and rewrite their story.
Participants consistently experience a 30% boost in confidence after completing our Quests.
Participants rate our strategies 4.5 out of 5 for their effectiveness in creating healthier routines and life balance.
Net Promoter Score (NPS): A score above 50 is considered excellent, indicating high participant loyalty and positive word-of-mouth.
I found the interactive Resilience program to be really useful and powerful. It helped me to be very insightful, intentional and mindful of my activities during the day and to be aware if I was behaving within my values. It also made me recognize I had other values that I may not exercise as often, so I made some intentions to act on that value for the upcoming day. Very motivational.
Frequently Asked Questions
What is the CALM framework?
The CALM framework stands for:
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Clarify what matters so emotions don’t dictate your choices
-
Anchor change in behaviors you’re already doing
-
Leverage imagination to mentally rehearse emotional resilience
-
Move into action, aligning your responses with your values
The CALM framework gives you the structure to build this skill—whether in parenting, leadership, relationships, or recovery.
What will I learn in the Emotional Mastery Quest
In this 14-day Quest, you’ll learn how to stay centered, respond with clarity, and act from your values—even in the middle of strong emotions.
How much time do I need to commit each day?
The daily commitment is designed to be manageable even for busy schedules. Participants should expect to spend about five minutes each day on mini-lessons and exercises.
What kind of support will I receive during the Quest?
Participants will receive support through various channels, including direct access to instructors during live sessions and Q&A periods, a dedicated online forum for discussion with peers and trainers, and email support for more personalized queries.
Who is this Quest for?
Whether you’re leading, parenting, or just tired of feeling emotionally hijacked, this Quest gives you the structure and support to respond with purpose, stay grounded under pressure, and act from your values—even when emotions run high.
How is the program delivered?
The program is conveniently delivered via our app, compatible with both iPhone and Android devices. This allows you to participate from anywhere at any time. The app provides access to all guides and coaching materials, enables connection of wearable data when applicable, and facilitates messaging with your coaches throughout the Quest.
Are there any live sessions, and will they be recorded?
The Quest includes three 30-min live group coaching sessions for real-time interaction and deeper learning. To maintain a safe space for sharing and ensure the privacy of our participants, these sessions will not be recorded. This policy helps foster an open, trusting environment where participants can freely explore and share their experiences and insights.
What happens if I miss a day or fall behind?
All materials, including video lessons and resources, will be accessible throughout the Quest and after its conclusion, allowing participants to catch up or review at their own pace.
What if I find that the Quest isn't right for me?
We offer a satisfaction guarantee with a full refund within seven days of the program’s start if you feel the Quest does not meet your expectations.
This is not the same old, same old tips and tricks. It changed the way I think about procrastination. My new focus on outcomes has made me more productive, and I’m working on the tasks that matter.
Join the Emotional Mastery Quest Today
Like any skill, emotional mastery grows through attention and practice.
The Emotional Mastery Quest gives you the structure, the tools, and the daily opportunities to step into the version of yourself who responds with purpose—even when it’s hard.
You don’t have to wait until you feel ready. You just need to take the first step.
Join us.
Quest Begins June 16th. Registration Ends & Onboarding Begins June 13th.
