2-Class Series

Saying no and setting limits is challenging.

2 classes to help identify the right boundaries and communicate them to others.

Apply Today

Upcoming Groups

Oct 20
Oct 27
Thu
Thursday
s
2:00 pm
PT
Apply Today

Interactive group classes, held weekly

Allow yourself to protect your time, energy, and resources.

Saying no can be tough. We want to be agreeable and helpful. But when we try to take everything on, it can lead to burnout pretty fast — burnout is now the #1 workplace injury because of home and work lives blurring together. This is why knowing our limits and communicating them is essential to helping us show up better.

Setting Boundaries is a therapist-led series that puts the focus back on our own needs and how to begin re-prioritizing them.


Is this series for me?

Whether you’re prone to overcommitting or struggling with a demanding situation, our 2 therapist-led classes will give you tools for evaluating what’s not working and how to speak to it.

2 emotional fitness traits

In this 2-class series, we deep-dive into 2 traits that people need during this process: Self-Awareness and Communication.

2 therapist-led classes

A licensed therapist from Coa will lead each class and provide tips on how to approach the boundary-setting process.


What you'll learn in 2 classes.

What you'll learn in 8 classes.

Interactive, engaging, and expert-led classes combine our research with hands-on exercises and tools you can apply to your life, immediately.

Self-Awareness

Part of what makes setting boundaries hard is knowing what they should be in the first place. You might be wondering what the boundary is for or how to identify the core issue within the feelings you’re having. Self-Awareness helps you increase your understanding of what your feelings are telling you so that you can make the most informed decision about what’s best.

  • Understand the psychology behind our emotional reactions to others and how we can use them to understand our boundaries
  • Discover different ways to take action based on your insights
  • Practice using the Self-Awareness Sandwich* as a framework for finding the meaning behind your emotions
*Coa proprietary framework

Empathy

*Coa proprietary framework

Mindfulness

*Coa proprietary framework

Curiosity

*Coa proprietary framework

Play

Resilience

*Coa proprietary framework

Communication

Once you’ve done the work to identify your boundaries, the next challenge is communicating them clearly and effectively in order to work toward the result you’re hoping for. You might even feel like you don’t know where to start when it comes to having a boundary-setting conversation.

In this session you will: 

  • Develop your ability to put words to your feelings and needs
  • Learn how to come to the table to find a solution with the other person
  • Practice navigating a tough conversation using the Communication Compass*

Reflection & Integration

Foundations

Self-Awareness

Part of what makes setting boundaries hard is knowing what they should be in the first place. You might be wondering what the boundary is for or how to identify the core issue within the feelings you’re having. Self-Awareness helps you increase your understanding of what your feelings are telling you so that you can make the most informed decision about what’s best.

  • Understand the psychology behind our emotional reactions to others and how we can use them to understand our boundaries
  • Discover different ways to take action based on your insights
  • Practice using the Self-Awareness Sandwich* as a framework for finding the meaning behind your emotions
*Coa proprietary framework

Empathy

*Coa proprietary framework

Mindfulness

*Coa proprietary framework

Curiosity

*Coa proprietary framework

Play

Resilience

*Coa proprietary framework

Communication

Once you’ve done the work to identify your boundaries, the next challenge is communicating them clearly and effectively in order to work toward the result you’re hoping for. You might even feel like you don’t know where to start when it comes to having a boundary-setting conversation.

In this session you will: 

  • Develop your ability to put words to your feelings and needs
  • Learn how to come to the table to find a solution with the other person
  • Practice navigating a tough conversation using the Communication Compass*

Foundations

Self-Awareness

Part of what makes setting boundaries hard is knowing what they should be in the first place. You might be wondering what the boundary is for or how to identify the core issue within the feelings you’re having. Self-Awareness helps you increase your understanding of what your feelings are telling you so that you can make the most informed decision about what’s best.

  • Understand the psychology behind our emotional reactions to others and how we can use them to understand our boundaries
  • Discover different ways to take action based on your insights
  • Practice using the Self-Awareness Sandwich* as a framework for finding the meaning behind your emotions
*Coa proprietary framework

Empathy

*Coa proprietary framework

Mindfulness

*Coa proprietary framework

Curiosity

*Coa proprietary framework

Play

Resilience

*Coa proprietary framework

Communication

Once you’ve done the work to identify your boundaries, the next challenge is communicating them clearly and effectively in order to work toward the result you’re hoping for. You might even feel like you don’t know where to start when it comes to having a boundary-setting conversation.

In this session you will: 

  • Develop your ability to put words to your feelings and needs
  • Learn how to come to the table to find a solution with the other person
  • Practice navigating a tough conversation using the Communication Compass*

Foundations

Self-Awareness

Part of what makes setting boundaries hard is knowing what they should be in the first place. You might be wondering what the boundary is for or how to identify the core issue within the feelings you’re having. Self-Awareness helps you increase your understanding of what your feelings are telling you so that you can make the most informed decision about what’s best.

  • Understand the psychology behind our emotional reactions to others and how we can use them to understand our boundaries
  • Discover different ways to take action based on your insights
  • Practice using the Self-Awareness Sandwich* as a framework for finding the meaning behind your emotions
*Coa proprietary framework

Empathy

*Coa proprietary framework

Mindfulness

*Coa proprietary framework

Curiosity

*Coa proprietary framework

Play

Resilience

*Coa proprietary framework

Communication

Once you’ve done the work to identify your boundaries, the next challenge is communicating them clearly and effectively in order to work toward the result you’re hoping for. You might even feel like you don’t know where to start when it comes to having a boundary-setting conversation.

In this session you will: 

  • Develop your ability to put words to your feelings and needs
  • Learn how to come to the table to find a solution with the other person
  • Practice navigating a tough conversation using the Communication Compass*

Foundations

Self-Awareness

Part of what makes setting boundaries hard is knowing what they should be in the first place. You might be wondering what the boundary is for or how to identify the core issue within the feelings you’re having. Self-Awareness helps you increase your understanding of what your feelings are telling you so that you can make the most informed decision about what’s best.

  • Understand the psychology behind our emotional reactions to others and how we can use them to understand our boundaries
  • Discover different ways to take action based on your insights
  • Practice using the Self-Awareness Sandwich* as a framework for finding the meaning behind your emotions
*Coa proprietary framework

Empathy

*Coa proprietary framework

Mindfulness

*Coa proprietary framework

Curiosity

*Coa proprietary framework

Play

Resilience

*Coa proprietary framework

Communication

Once you’ve done the work to identify your boundaries, the next challenge is communicating them clearly and effectively in order to work toward the result you’re hoping for. You might even feel like you don’t know where to start when it comes to having a boundary-setting conversation.

In this session you will: 

  • Develop your ability to put words to your feelings and needs
  • Learn how to come to the table to find a solution with the other person
  • Practice navigating a tough conversation using the Communication Compass*

Foundations

Self-Awareness

Part of what makes setting boundaries hard is knowing what they should be in the first place. You might be wondering what the boundary is for or how to identify the core issue within the feelings you’re having. Self-Awareness helps you increase your understanding of what your feelings are telling you so that you can make the most informed decision about what’s best.

  • Understand the psychology behind our emotional reactions to others and how we can use them to understand our boundaries
  • Discover different ways to take action based on your insights
  • Practice using the Self-Awareness Sandwich* as a framework for finding the meaning behind your emotions
*Coa proprietary framework

Empathy

*Coa proprietary framework

Mindfulness

*Coa proprietary framework

Curiosity

*Coa proprietary framework

Play

Resilience

*Coa proprietary framework

Communication

Once you’ve done the work to identify your boundaries, the next challenge is communicating them clearly and effectively in order to work toward the result you’re hoping for. You might even feel like you don’t know where to start when it comes to having a boundary-setting conversation.

In this session you will: 

  • Develop your ability to put words to your feelings and needs
  • Learn how to come to the table to find a solution with the other person
  • Practice navigating a tough conversation using the Communication Compass*

Foundations

Self-Awareness

Part of what makes setting boundaries hard is knowing what they should be in the first place. You might be wondering what the boundary is for or how to identify the core issue within the feelings you’re having. Self-Awareness helps you increase your understanding of what your feelings are telling you so that you can make the most informed decision about what’s best.

  • Understand the psychology behind our emotional reactions to others and how we can use them to understand our boundaries
  • Discover different ways to take action based on your insights
  • Practice using the Self-Awareness Sandwich* as a framework for finding the meaning behind your emotions
*Coa proprietary framework

Empathy

*Coa proprietary framework

Mindfulness

*Coa proprietary framework

Curiosity

*Coa proprietary framework

Play

Resilience

*Coa proprietary framework

Communication

Once you’ve done the work to identify your boundaries, the next challenge is communicating them clearly and effectively in order to work toward the result you’re hoping for. You might even feel like you don’t know where to start when it comes to having a boundary-setting conversation.

In this session you will: 

  • Develop your ability to put words to your feelings and needs
  • Learn how to come to the table to find a solution with the other person
  • Practice navigating a tough conversation using the Communication Compass*
*Coa proprietary framework

You're in good company

Join a community of people committed to investing in their mental health.

Really loving my @joincoa Emotionally Fit Leadership class. Sharing in growth and vulnerability with 19 other leaders each week might be some of the best connection I’ve had in this virtually distanced COVID world. Plus, the skills feel immediately applicable to my team

Just wrapped my first @joinCoa emotional fitness class. It went really well! Less emotionally stirring than therapy, but a *much* safer emotional space than trying to talk to an authority in the workplace. I recommend!

I gotta tell ya, I have been taking the emotionally fit leadership series with @joincoa and having a blast with it. I have had two classes and 10/10 would recommend. It encourages you to get vulnerable and look within yourself to grow!

Apply Now

This series is perfect for you if:

  • You’re beginning to feel burned out at work
  • You want to speak up for yourself in relationships
  • You are unsure of your boundaries
  • You have trouble saying no and setting limits
  • You want to evaluate what’s working for you and what isn’t
I’ve been to 14 Coa classes and enjoyed every one of them. I always feel like I learn something from the instructors, who are warm and engaging.
Mia

Embrace the support, you’re in good company.

In just 2 classes, we’ll improve your ability to evaluate your time & capacity and have effective conversations to state your needs. You’ll walk away feeling more emotionally prepared to set thoughtful boundaries without alienating yourself from others.

  • Connect with others who want support with boundary-setting in an intentionally created and safe space
  • Practice tools and techniques to train emotional fitness together
  • Learn how others are immediately applying the learnings in their work and personal lives

Your emotional fitness experts

Licensed therapists adored by every participant for combining their expertise and compassion with infectious energy and seamless facilitation skills.

Pallavi Yetur, LMHC

Pallavi Yetur is a licensed therapist and Emotional Fitness Instructor at Coa. Pallavi has a background in clinical psychology and in management consulting as a leadership assessor and is eager to help people develop foundational mental health traits to support career development and healthy relationships. She’s passionate about helping participants with communication and self-assertion at work and in personal relationships. As an avid writer and lover of media, expect a pop culture reference or two in her classes!

Start your emotional fitness practice today.

Space is limited to better enable psychological safety and meaningful connections between participants.

2-Class Series

$49 / month

$24.5 per class
  • Book an unlimited amount of live, therapist-led small group classes
  • Breakout practice groups with like-minded peers
  • Access to Coa’s proprietary emotional fitness tools & exercises
  • Access to a library of top mental health questions, answered by therapists
  • Ongoing support and community connection
Apply Today

100% Refund Guarantee: we're confident you’ll have an amazing experience with Coa, but if you attend the first 3 classes and decide it’s not for you, we’ll give you your money back, no questions asked. Membership can be canceled at any time.

Try an Intro Class

$20 FREE

Free intro for month of April
  • 90-minute introduction to emotional fitness
  • Actionable take-aways
  • Meet others who are considering the series & membership
Sign Up

8-week class series

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Apply Today

Upcoming Groups

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Eight interactive group classes, held weekly

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What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

What you'll learn in 8 weeks.

Interactive, engaging, and expert-led classes combine our research with hands-on exercises and tools you can apply to your life, immediately.

Foundations

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

Self-Awareness

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

*Coa proprietary framework

Empathy

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

*Coa proprietary framework

Mindfulness

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

*Coa proprietary framework

Curiosity

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

*Coa proprietary framework

Play

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

Resilience

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

*Coa proprietary framework

Communication

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

Block Quote
This is some text inside of a div block.

Heading

What’s a Rich Text element?

The rich text element allows you to create and format headings, paragraphs, blockquotes, images, and video all in one place instead of having to add and format them individually. Just double-click and easily create content.

Static and dynamic content editing

A rich text element can be used with static or dynamic content. For static content, just drop it into any page and begin editing. For dynamic content, add a rich text field to any collection and then connect a rich text element to that field in the settings panel. Voila!

How to customize formatting for each rich text

Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system.

Your emotional fitness experts

Licensed therapists adored by every participant for combining their expertise and compassion with infectious energy and seamless facilitation skills.

No items found.

Heading

Space is limited to better enable psychological safety and meaningful connections between participants.

8-Week Series

$240

$30 per class
  • Live, 85-minute, therapist-led small group classes
  • Breakout practice groups with like-minded peers
  • Access to Coa’s proprietary emotional fitness tools
  • Ongoing support and community connection
Apply Today

100% Refund Guarantee: we're confident you’ll have an amazing experience with Coa, but if you attend the first 3 classes and decide it’s not for you, we’ll give you your money back, no questions asked.

Try an Intro Class

$25

  • 90-minute introduction to emotional fitness
  • Actionable take-aways
  • Meet others who are considering the series
Sign Up