Evidence-Based Programs for Emotional and Social Wellbeing 

Have you ever felt unsure about how to support your emotional and social wellbeing or that  of your loved ones, students, or community? 

Key Takeaways

– The evidence-based programs are scientifically backed approaches designed to build emotional resilience, mental wellbeing, and social connection across all ages.
– These programs use neuroplasticity – the brain’s ability to adapt and strengthen emotional regulation.
– 6 key programs for emotional and social wellbeing: Cognitive Behavioural Therapy (CBT), Dialectical Behaviour Therapy (DBT), PATHS Curriculum, MindUP Program, Positive Behavioural Interventions and Supports (PBIS), and The Incredible Years.
– Indigenous practices emphasise community care, aligning with programs like PBIS, which promote mutual support and connection.
– These evidence-based approaches create nurturing environments where individuals feel seen, supported, and empowered to thrive.

AT A GLANCE

Building emotional resilience and fostering social connection are essential for building resilient families, nurturing classrooms, and creating compassionate communities. With so many options, finding the right tools can be overwhelming. 

The good news? Proven, evidence-based programs exist to help individuals of all ages nurture mental wellbeing, build resilience, and strengthen emotional intelligence.  Below, we explore impactful programs and practical ways to implement them in your life.

Neuroscience Insight

The brain’s ability to rewire and strengthen emotional regulation is the foundation of many evidence-based emotional wellbeing programs. These approaches leverage neuroplasticity- the brain’s capacity to change – to increase emotional control, focus, and resilience.  

• Cognitive Behavioural Therapy (CBT) strengthens the neural connections in the prefrontal cortex (reasoning) while reducing overactivity in the amygdala (fear response).  

• MindUP Program increases anterior cingulate cortex activity (improving focus and emotional control) while calming the amygdala (reducing stress).  

• Dialectical Behaviour Therapy (DBT) emphasises mindfulness and distress tolerance, leading to increased gray matter density in regions like the insula and hippocampus.  

These brain-based changes illustrate how scientifically backed programs literally reshape how we handle life’s challenges. 

1. Cognitive Behavioural Therapy (CBT): Rewriting Negative Narratives 

Cognitive Behavioural Therapy (CBT) is a highly regarded method for addressing anxiety, depression, and emotional distress. It works by helping individuals recognise and reframe negative thought patterns, replacing them with constructive and empowering ones. 

How to bring CBT to life: 

• Thought journals: Write down your thoughts, identify patterns of negativity, and practice reframing those thoughts into healthier perspectives. For example, transform “I always fail” into “I’ve had setbacks, but I’m learning and improving.” 

• Behavioural activation: Plan and engage in activities you enjoy or find meaningful, even when you feel low. Activities like gardening, exercising, or creating art can boost mood and energy. 

CBT’s success lies in its accessibility – it teaches lifelong skills that can be used anywhere. Research underlines its effectiveness in improving emotional resilience and reducing symptoms of health conditions. 

2. Dialectical Behaviour Therapy (DBT): Balancing Emotions with Mindfulness 

For those navigating intense emotions or high-stress situations, Dialectical Behaviour Therapy (DBT) offers solace and structure. This therapy emphasises mindfulness, emotional regulation, and interpersonal skills, making it especially effective for emotional turbulence and distress management. 

Incorporating DBT techniques: 

• Distress tolerance skills: Techniques such as deep breathing, grounding exercises, or distraction strategies can help you manage overwhelming feelings without impulsive reactions. 

• Mindfulness practices: Begin each day with a mindfulness exercise -focus on the breath, observe sensations, or practice gratitude. These practices can calm the mind and improve focus. 

• Interpersonal effectiveness: Build healthy communication habits, balancing assertiveness with empathy to foster understanding in relationships. 

DBT’s transformative power has been demonstrated in diverse populations, improving outcomes for individuals struggling with emotional dysregulation and self-harm. 

3. The PATHS Curriculum: Cultivating Emotional Intelligence in Youth 

The PATHS (Promoting Alternative Thinking Strategies) curriculum equips children and adolescents with tools to navigate emotions, solve problems, and build positive relationships. Its focus on social-emotional learning (SEL) addresses the emotional complexities young people face today. 

How to bring PATHS to your classroom or community: 

• Emotion recognition activities: Use flashcards, role-play, or storytelling to teach children to identify and express their emotions. For example, ask, “How do you think this character feels, and why?” 

• Problem-solving workshops: Create scenarios where children practice resolving conflicts peacefully and collaboratively. 

PATHS has been shown to increase emotional intelligence, reduce behavioural problems, and improve peer interactions. 

4. MindUP Program: Empowering Minds Through Mindfulness 

Grounded in neuroscience, the MindUP program teaches children mindfulness techniques and the science behind emotions, equipping children with tools to self-regulate, focus attention, and develop a sense of gratitude. 

Practical applications of MindUP: 

• Mindful breaks: Incorporate “brain breaks” throughout the day where children pause, breathe deeply, and centre themselves. 

• Brain science lessons: Teach students about the amygdala (the brain’s alarm system) and the prefrontal cortex (decision-making centre) to help them understand and manage their reactions to stress. 

By blending science and mindfulness, MindUP fosters self-awareness, emotional regulation, and a love of learning. 

5. Positive Behavioural Interventions and Supports (PBIS): Creating Supportive Environments 

PBIS is a framework for improving school and community climates using positive reinforcement and clear behavioural expectations 

Steps to implement PBIS: 

• Clear expectations: Develop and communicate clear behavioural expectations in schools, homes, or community spaces. 

• Recognition and rewards: Celebrate positive behaviours with praise, certificates, or small rewards to reinforce constructive actions. 

• Collaborative problem-solving: Work together with students or community members to address challenges and develop effective solutions. 

Studies show that PBIS reduces disrupting behaviours and fosters inclusivity. 

6. The Incredible Years Program: Strengthening Families and Classrooms 

The Incredible Years is a program that empowers parents, teachers, and children by teaching effective parenting strategies, classroom management, and emotional self-regulation. 

Key components of the program: 

• Parenting workshops: Teach parents how to use positive reinforcement, set boundaries, and nurture their child’s emotional development. 

• Teacher training: Equip educators with techniques to manage classrooms effectively while fostering emotional growth in students. 

This program has demonstrated success in reducing behavioural problems and strengthening parent-child relationships. 

Cultural Connection

In many Indigenous cultures, the concept of community care – where emotional wellbeing is nurtured collectively – aligns with the principles of evidence-based programs like Positive Behavioural Interventions and Supports (PBIS). These approaches emphasise the power of connection and mutual reinforcement, much like the way families and communities traditionally uplift one another, demonstrating the timeless importance of collective emotional support. 

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Inspiring Positive Change 

These evidence-based emotional wellbeing programs serve as powerful tools for nurturing resilience, strengthening mental wellbeing, and fostering inclusivity.  Implementing CBT, DBT, PATHS, MindUP, PBIS, or The Incredible Years, can help you create nurturing spaces where individuals feel seen, supported, and empowered to thrive. 

Embrace these tools to build stronger relationships, foster community support, and create a healthier, more connected world. 

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References:

1. What is cognitive behavioural therapy (CBT)? (n.d.). Mind. https://www.mind.org.uk/information-support/drugs-and-treatments/talking-therapy-and-counselling/cognitive-behavioural-therapy-cbt/  

2. Cognitive Behavioural Therapy (CBT). (n.d.). www.rcpsych.ac.uk. https://www.rcpsych.ac.uk/mental-health/treatments-and-wellbeing/cognitive-behavioural-therapy-(cbt)  

3. What is Dialectical Behaviour Therapy (DBT)? (n.d.). Mind. https://www.mind.org.uk/information-support/drugs-and-treatments/talking-therapy-and-counselling/dialectical-behaviour-therapy-dbt/  

4. Arruabarrena, I., Rivas, G. R., Cañas, M., & De Paúl, J. (2021). The Incredible Years Parenting and Child Treatment Programs: A randomized controlled trial in a child welfare setting in Spain. Psychosocial Intervention, 31(1), 43–58. https://doi.org/10.5093/pi2022a2  

5. Care, E. C. (n.d.). Evidence-Based Early Intervention Programs | Incredible years. https://www.incredibleyears.com/  

6. Center on PBIS | What is PBIS? (n.d.). https://www.pbis.org/pbis/what-is-pbis  

7. Horner, R. H., & Macaya, M. M. (2018). A framework for building safe and effective school environments: Positive Behavioural Interventions and Supports (PBIS). Pedagogická Orientace, 28(4), 663–685. https://doi.org/10.5817/pedor2018-4-663  

8. Dialectical Behaviour therapy. (n.d.). Psychology Today. https://www.psychologytoday.com/gb/therapy-types/dialectical-behavior-therapy  

9. Shi, J., Cheung, A. C. K., & Ni, A. (2022). The effectiveness of Promoting Alternative Thinking Strategies program: A meta-analysis. Frontiers in Psychology, 13. https://doi.org/10.3389/fpsyg.2022.1030572  

10. PATHS® Curriculum | Early Years Education | Paths UK PATHS. (n.d.). https://www.pathseducation.co.uk/what-is-paths/paths-curriculum/  

11. BrainFutures. (2020, June 10). MINDUP – BrainFutures. https://www.brainfutures.org/mind-up-2/  

12. MindUP – the Goldie Hawn Foundation. (n.d.). MindUP. https://mindup.org/  

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