THE CORE FOUNDATIONS PROGRAM™

Know Yourself.
Build Your Future.
Strong Foundations for Life.

A Psychologist-Developed Skills Program for Young People Aged 11–18

Created by Elaine Collins, Registered Psychologist & Coach

Program Overview

Growing up has never been more complex.

Young people today are navigating friendships, emotions, academic pressures, social media, identity, increasing independence and questions about who they are becoming. Yet while young people are expected to manage these challenges, very few are explicitly taught the skills needed to understand themselves, regulate stress, manage emotions, develop confidence and build healthy foundations for life.

The Core Foundations Program™ was developed to help bridge that gap.

Drawing upon evidence-based approaches including Cognitive Behavioural Therapy (CBT), Dialectical Behaviour Therapy (DBT), Mindfulness-Based Cognitive Therapy (MBCT), Acceptance and Commitment Therapy (ACT), Polyvagal Theory, emotion regulation theory, executive functioning research and positive psychology, the program teaches practical life skills that support emotional wellbeing, learning, relationships, confidence and resilience.

The philosophy underpinning the program is simple:
‍Everything builds from your foundations.
‍Before confidence.
Before achievement.
Before relationships.
Before purpose.

Young people first need opportunities to understand themselves and develop the skills that support healthy development throughout life.

Suitable for Young People Aged 11–18

The Core Foundations Program™ has been designed to support young people aged 11–18.

Because every young person develops differently, examples, discussions and activities are tailored to the individual's developmental stage, strengths, interests and goals.

The program focuses on helping young people develop practical skills that support:
- emotional wellbeing
- confidence
- healthy relationships
- learning and study
- resilience
- self-awareness
- independence
- preparation for adult life

The emphasis is not on fixing what is "wrong", but on strengthening what is already there and building practical skills that can support lifelong wellbeing.
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Program Philosophy

The Core Foundations Program™ is based upon the belief that confidence, resilience and healthy relationships are not things that young people simply "have" or "don't have".

These skills are developed.

Young people benefit when they are given opportunities to:
- understand themselves
- recognise emotions and stress responses
- develop healthy coping skills
- strengthen confidence and self-awareness
- build healthy relationships
- improve focus and study habits
- discover their values and strengths
- develop a sense of purpose and direction

The goal is not perfection. The goal is progress.
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How the Program Works

The program is divided into four separate modules.

Families may begin with the module that best reflects their young person's current needs.

Each module is completed individually over approximately three months.

This approach allows young people to:
- avoid overwhelm
- build confidence gradually
- practise skills between sessions
- consolidate learning over time
- develop sustainable habits
- transfer learning into everyday life

What Your Young Person Will Learn In The Core Foundations Program™

The Core Foundations Program™ is divided into four stand-alone modules, each designed to build upon the previous foundation. Families may choose to begin with the module that best reflects their young person's current needs, or progress through all four modules over time.

Together, these four parts provide a comprehensive framework for emotional wellbeing, confidence, learning, relationships and resilience.

PART 1:
CORE SELF™

Understanding & Regulating Yourself

Know Yourself First

Before confidence, relationships or achievement, young people first need to understand themselves.CORE SELF™ helps young people develop greater self-awareness and teaches practical skills for understanding emotions, managing stress and regulating the nervous system.
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Young People Learn:

Nervous System Regulation
- fight, flight, freeze and shutdown responses
- understanding stress responses
- recognising early warning signs
- emotional safety and co-regulation

Emotional Awareness
- emotional literacy
- naming emotions accurately
- understanding emotional triggers
- body-emotion connection

Stress and Anxiety Management
- understanding anxiety
- worry cycles
- perfectionism
- emotional overwhelm
- recovering after stress

Identity, Values and Strengths
- self-awareness
- confidence
- personal values
- character strengths
- authenticity

Grounding and Coping Skills
- box breathing
- 5-4-3-2-1 grounding
- mindfulness
- progressive muscle relaxation
- self-soothing strategies

Emotional Regulation Strategies
Drawing from:
Cognitive Behavioural Therapy (CBT)
Dialectical Behaviour Therapy (DBT)
Mindfulness-Based Cognitive Therapy (MBCT)
Acceptance and Commitment Therapy (ACT)
Polyvagal Theory

"Knowing yourself is the beginning of all wisdom."
‍— Aristotle

Outcomes

✓ Greater emotional awareness
✓ Increased confidence
✓ Practical coping skills
✓ Improved stress management
✓ Stronger self-understanding

PART 2:
CORE GROWTH™

Focus, Motivation & Achievement

Help Your Brain Work With You

Success is built through skills rather than pressure.

CORE GROWTH™ helps young people understand how their brain learns and provides practical strategies to improve focus, organisation and confidence.

Young People Learn:

Executive Functioning Skills
- organisation
- planning
- task initiation
- time awareness
- flexible thinking

Motivation and Procrastination
- understanding avoidance
- building momentum
- creating routines
- overcoming procrastination

Study Skills and Memory
- active recall
- spaced repetition
- retrieval practice
- memory systems
- revision planning

Learning Preferences
- visual learning
- auditory learning
- kinaesthetic learning
- verbal repetition
- teaching others to strengthen learning

Exam Preparation
- managing pressure
- performance anxiety
- confidence under stress
- memory cues and mnemonics

Growth Mindset
- resilience
- persistence
- confidence
- learning from mistakes

Decision-Making Under Stress
- slowing down reactions
- weighing up options
- problem solving
- building self-efficacy

Drawing from:
Cognitive Behavioural Therapy (CBT)
Mindfulness-Based Cognitive Therapy (MBCT)
Executive Functioning Research
Growth Mindset Theory
Positive Psychology

As Carol Dweck reminds us:
"Becoming is better than being."

Outcomes

✓ Better focus
✓ Improved study habits
✓ Reduced procrastination
✓ Increased motivation
✓ Greater confidence in learning
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PART 3:
CORE CONNECTION™

Relationships, Confidence & Belonging

Build Healthy Relationships

Relationships are one of the strongest protective factors for emotional wellbeing.

CORE CONNECTION™ helps young people develop the skills needed to build healthy friendships, communicate effectively and navigate social challenges with confidence.

Young People Learn:

Friendship Skills
- trust
- respect
- reciprocity
- emotional safety

Communication and Boundaries
- assertiveness
- expressing needs
- saying no
- respecting personal values

Conflict Resolution
- constructive versus destructive conflict
- sibling conflict
- friendship conflict
- repairing relationships

Bullying and Emotional Safety
- bullying and cyberbullying
- stress responses
- grounding and recovery
- safety planning

Rejection and Exclusion
- belonging
- managing criticism
- rejection sensitivity
- confidence after setbacks

Co-Regulation and Support Networks
- trusted adults
- asking for help
- healthy relationships
- emotional safety

Drawing from:
Cognitive Behavioural Therapy (CBT)
Dialectical Behaviour Therapy (DBT) Interpersonal Effectiveness
Attachment Theory
Emotion Regulation Theory
Positive Psychology

Research suggests that strong relationships are among the greatest predictors of health and happiness across the lifespan (Waldinger & Schulz, 2023).

Outcomes

✓ Healthier friendships
✓ Better communication skills
✓ Greater confidence
✓ Stronger boundaries
✓ Increased sense of belonging

PART 4:
CORE PURPOSE™

Resilience, Wellbeing & Building Your Future

Build A Life That Matters

The final part of the program focuses on helping young people move beyond simply coping and begin creating a life aligned with who they are and what matters most.

CORE PURPOSE™ helps young people develop healthy habits, confidence, self-compassion and a sense of purpose and direction.

Young People Learn:

Confidence and Self-Compassion
- reducing self-criticism
- developing confidence
- learning from setbacks

Sleep and Recovery
- sleep habits
- rest and recovery
- preventing burnout

Healthy Habits
- movement and exercise
- routines
- emotional wellbeing

Technology and Social Media Awareness
- comparison traps
- digital wellbeing
- healthy boundaries

Purpose and Meaning
- values
- strengths
- identity
- contribution

Goal Setting
- future planning
- hope and optimism
- creating direction

Personal Regulation Plans
Developing a personalised:
- emotional regulation plan
- stress management toolkit
- self-care plan
- study support plan
- relationship support plan

Drawing from:
Acceptance and Commitment Therapy (ACT)
Mindfulness-Based Cognitive Therapy (MBCT)
Positive Psychology
Hope Theory
Self-Compassion Theory
Behavioural Activation

As Viktor Frankl wrote:
‍"Those who have a why to live,
can bear almost any how."

Outcomes

✓ Greater confidence
✓ Increased resilience
✓ Healthy habits
✓ Self-compassion
✓ Purpose and direction
✓ A personalised plan for ongoing wellbeing

Program Structure

Each module includes six steps or points of contact and support between sessions.
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Step 1: Discovery Call (15 minutes)

An opportunity to discuss:
- your young person's strengths and challenges
- goals and expectations
- suitability for the program
- the most appropriate starting module
- any questions you may have

The purpose of this call is simply to determine whether the program and the facilitator is likely to be a good fit for your young person and your family.
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Step 2: Initial Parent / Guardian Consultation
(60 minutes)

The Initial Parent / Guardian Consultation helps establish a strong foundation for the next three months.

Prior to the consultation, parents or guardians complete intake and consent documentation. This information helps provide a broader understanding of the young person's needs, strengths and current challenges.

During the consultation we explore:
Strengths and Interests
Understanding what is already working well and identifying the young person's strengths, interests and protective factors.
Presenting Concerns
Discussing any concerns relating to:
- emotions
- anxiety
- stress
- confidence
- friendships
- learning and school
- motivation
- behaviour
- social challenges
- family relationships
Goals for the Program
Identifying realistic and meaningful goals that are relevant to the young person's current needs.
Expectations and Boundaries
Reviewing:
- the purpose of the program
- communication expectations
- WhatsApp support boundaries
- parental involvement
- confidentiality and limitations
- roles and responsibilities

Supporting Learning at Home
Exploring ways parents and caregivers can encourage skill development between sessions and help create opportunities for practice and growth.

This session helps ensure that the program is individualised and aligned with the needs of the young person and their family.

Step 3: Three x Monthly Connect Sessions
(50 minutes each)

The three monthly Connect Sessions provide opportunities to strengthen learning, review progress and support practical application of workbook activities.

These sessions are collaborative, strengths-focused and relaxed in style.

Young people are encouraged to progress through the workbook and complete exercises between sessions, with the Connect Sessions serving as opportunities to deepen understanding and translate learning into real-life situations.

Together, the Connect Sessions aim to:
Review Workbook Activities
‍Exploring:
- reflections and exercises completed
- successes and challenges
- insights gained
- areas requiring further support

Strengthen Emotional Awareness
Helping young people:
- understand themselves more deeply
- identify emotions and triggers
- recognise stress responses
- increase self-awareness

Support Practical Application
Bringing the workbook to life by applying strategies to:
- friendships
- school pressures
- family relationships
- emotional challenges
- stressful situations

Identify Barriers and Problem-Solve Challenges
Exploring:
- obstacles to change
- perfectionism
- motivation difficulties
- procrastination
- setbacks and frustrations

Reinforce Confidence and Motivation
Celebrating:
- small wins
- progress made
- strengths developed
- growing confidence

Promote Accountability and Consistency
Helping young people maintain momentum and continue practising skills between sessions.

The emphasis is not on "getting through content" but on helping young people develop confidence in using the skills they are learning.

Step 4: Reflection Session (50 minutes)

The Reflection Session provides an opportunity to pause, celebrate growth and reflect upon the journey completed.

This session focuses on:
Recognising Progress
Exploring:
- what has changed
- what has improved
- what has become easier
- strengths that have emerged

Identifying Helpful Strategies
Discussing:
- favourite tools and exercises
- strategies that were most effective
- skills that the young person wishes to continue using

Reflecting on Challenges
Acknowledging:
- setbacks
- areas that remain difficult
- future growth opportunities

Building Future Goals
Exploring:
- hopes and aspirations
- future goals
- next steps

Considering the Next Module
‍Families may decide to:
- conclude after one module;
- continue with another Core Foundations module;
- or return at a later stage if additional support is desired.

There is no expectation that all four modules must be completed.Each module has been intentionally designed to provide meaningful standalone benefits while also forming part of a broader developmental journey.

Parents or guardians are welcome to participate in this session where appropriate.
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Support Between Sessions

WhatsApp Voice and Text Support
Brief WhatsApp support is available between sessions to encourage consistency and support implementation of workbook activities.

The purpose of this support is to provide:
✓ encouragement
✓ accountability
✓ clarification regarding exercises
✓ support with applying strategies
✓ opportunities for brief reflection

WhatsApp Support Boundaries
WhatsApp support:
- is available Monday to Friday;
- may include short voice notes or text messages;
- is intended for brief questions and support;
- generally receives a response within 1–2 business days.

WhatsApp support is not designed for:
- crisis intervention;
- emergency support;
- urgent concerns;
- multiple daily conversations;
- ongoing counselling or therapy sessions.

Where additional support is required, families are encouraged to access their GP, healthcare provider, school wellbeing team or local mental health services.

Examples of Appropriate Support Requests
Examples might include:
Emotional Regulation
"I tried the box breathing exercise before my maths test and it helped a bit, but I still felt nervous."

Study Skills
‍"I'm struggling to start my revision. Which strategy from the workbook would you suggest I try first?"

Friendships
"I had an argument with my friend and I'm not sure whether I handled it well."
‍
Motivation
"I know what I should do, but I keep putting it off."

Reflection
"I realised I tend to get overwhelmed when too many things happen at once."

These conversations provide opportunities to strengthen insight and support practical application of skills.

Why This Structure Works

Meaningful change rarely occurs through information alone.

Young people benefit most when they have opportunities to:
- learn new skills;
- reflect upon their experiences;
- practise strategies between sessions;
- receive encouragement and accountability;
- overcome obstacles with support; and
- consolidate learning gradually over time.

The Core Foundations Program™ has therefore been designed to provide a balance between learning, reflection, practical application and ongoing support, helping young people develop skills that can support emotional wellbeing, confidence and resilience long after the program itself has finished.
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Fees

Your Investment Is Per Module

Each Core Foundation module is completed over approximately three months / 12 weeks and includes:

- Discovery Call (15–20 minutes)
- Initial Parent / Guardian Consultation (60 minutes)
- Three Monthly Connect Sessions (50 minutes each)
- Reflection Session (50 minutes)
- Comprehensive Workbook
- Practical exercises and worksheets
- WhatsApp voice and text support between sessions

Families may choose to complete one module or continue through additional modules over time.

FEE OPTION 1: Pay In Full (Best Value)

€997 Per Module
Equivalent to approximately €332 per month
‍Save €200 (17%)compared with the flexible payment option.
Paying in full:
✓ Provides the best overall value
✓ Encourages commitment to the process
✓ Removes the need to think about future payments
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FEE OPTION 2: Flexible Payment Plan

Three Monthly Payments of €399
Total Investment: €1,197 Per Module
‍The first payment is required before the Initial Parent / Guardian Consultation.

Why One Module At A Time?

Growth takes time.
By focusing on one foundation over three months, young people can:
- avoid overwhelm
- practise new skills
- build confidence gradually
- apply strategies in everyday life
- develop sustainable habits

Each module provides meaningful stand-alone benefits, with no obligation to complete all four modules.

What To Do Next?

Step 1: Book A Discovery Call
A 15–20 minute conversation to discuss your young person's needs, goals and whether the program is the right fit.

Step 2: Complete Intake Forms
Receive intake and consent forms, program information and payment options.

Step 3: Secure Your Place
‍Choose either:
‍Pay In Full
€997 per module
Save €200 (17%)
or
‍Flexible Payment Plan
‍3 monthly payments of €399
Payment is required before the Initial Parent / Guardian Consultation.

Step 4: Initial Parent / Guardian Consultation
Together we will:
- review strengths and challenges
- clarify goals
- discuss expectations
- explore ways to support learning at home
- identify the most appropriate starting point

Step 5: Begin Your Three-Month Journey
Your young person will receive:
✓ Comprehensive workbook
✓ Three Monthly Connect Sessions
✓ Reflection Session
✓ WhatsApp support
✓ Practical exercises and accountability

The focus is not perfection.

It is helping young people understand themselves, develop confidence and build foundations that support them throughout adolescence and beyond.

Step 6: Reflect And Decide What Comes Next
‍At the end of the module, we review progress, celebrate growth and decide whether another Core Foundations module would be beneficial.

There is no obligation to complete all four modules.

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Helping Your Young Person Start The Conversation

Not sure how to introduce the program?I have written an article containing five different approaches to help parents start the conversation in a way that promotes curiosity, autonomy and engagement.
‍How Do I Talk To My Teen About The Core Foundations Program?
‍Read the article here

Ready To Get Started?

Book A Discovery Call
Let's explore whether The Core Foundations Program™ is the right fit for your young person and identify which foundation may best support their current needs.