If you’ve ever been hijacked by your feelings, and done or said something you later regretted, there’s a gentler way.
Get Bigger Than What’s Bugging You
If you’ve ever been hijacked by your feelings, and done or said something you later regretted, there’s a gentler way.
Get Bigger Than What’s Bugging You
Join the 11,452 people who’ve already taken this course and are living calmer, happier lives.
Give this a try
The next time you feel anxious (or angry, or overwhelmed), instead of saying “I am anxious,” try saying this instead:
“I am anxious.”
“Something in me is anxious.“
Just three words added to the front of the sentence. Notice what shifts.
That small change in language creates a small but real distance between you and the feeling: enough to breathe, enough to think, enough to choose what happens next. That’s a taste of Day 1. The other four days build from there.
You’ve tried thinking positively. Staying busy. Reminding yourself things could be worse.
It doesn’t work, does it?
Not because you’re doing it wrong. Suppressing or overriding feelings doesn’t make them go away. It just makes them wait. And then they show up at the worst possible moment:
What if the answer isn’t to get over your feelings, but to get bigger than them?
Sign up and get helpful ways to feel more empowered, calmer, and better able to handle whatever life brings you (in less than 10 minutes a day!).
Free. No credit card required. If you decide you want to go deeper after five days, we’ll have some ideas for you, with no pressure and no obligation.
Five practices: One per day, each building on the last.
Every lesson introduces one simple practice you can start using the same day you receive it. By the end of five days, you have five integrated ways to shift your relationship with your emotions, in any moment, wherever you are.
day 1 | “Something in me” | Steps you outside the emotion so it’s no longer all of you |
day 2 | “Hello” | Helps you turn toward the feeling with curiosity instead of resistance |
day 3 | A gentle hand | Brings soothing, embodied contact to what hurts |
day 4 | “I am sensing” | Helps you become the calm, steady center of your emotional life |
day 5 | “No wonder” | Delivers pure compassion to the parts of you that are struggling most |
No journaling required. No meditation cushion. No hour-long sessions. Each practice can be done anywhere: at your desk, in your car, lying awake at night
Five practices: One per day, each building on the last.
Every lesson introduces one simple practice you can start using the same day you receive it. By the end of five days, you have five integrated ways to shift your relationship with your emotions, in any moment, wherever you are.
| 1 | “Something in me” | Steps you outside the emotion so it’s no longer all of you |
| 2 | “Hello” | Helps you turn toward the feeling with curiosity instead of resistance |
| 3 | A gentle hand | Brings soothing, embodied contact to what hurts |
| 4 | “I am sensing” | Helps you become the calm, steady center of your emotional life |
| 5 | “No wonder” | Delivers pure compassion to the parts of you that are struggling most |
No journaling required. No meditation cushion. No hour-long sessions. Each practice can be done anywhere: at your desk, in your car, lying awake at night
“The sadness was still there. But the funny thing was, she felt better.”
Dora didn’t know why her son’s college graduation was bringing up such intense emotions. Then she realized: it was also the anniversary of her twin brother’s death.
She was dreading the week. Would she fall apart at the ceremony? A friend had just told her about the “something in me” practice, so Dora tried it. She took her most present feeling, “I miss Kim so much,” and said: “Something in me misses Kim so much.”
Her hand moved naturally to her chest. She took a deep breath. The sadness was still there. But she felt better. She could handle it. She was going to be OK.
That’s what getting bigger feels like.
“I thought the whole e-course was AMAZING! Day one made a difference and by day five, I was hooked. Get Bigger Than What’s Bugging You is my new go-to process whenever I feel anything negative.”
Kris Gannaway, Metal Smith, Dallas, TX
Getting started is simple
With just your name and email. Nothing more. Really!
Delivered on our online learning platform. Each one introduces a single practice with examples, a short exercise, and real student stories. Also available for download (yours to keep forever!)
Use each practice in your life for 24 hours before the next lesson arrives. By Day 5, you’ll have five integrated tools you can use anytime, anywhere.
Ann Weiser Cornell
Hi! I’m Ann Weiser Cornell: author, teacher, and one of the world’s leading experts in Inner Relationship Focusing.
Since 1985, I’ve been teaching people how to have a different relationship with their emotions. Not by pushing feelings away or managing them from the outside, but by learning to be bigger than them.
I designed this course because I know how much suffering comes from being hijacked by our emotional states. I’ve felt it myself. And I’ve watched thousands of students discover that the answer isn’t to fight harder. It’s to get bigger.
This course is where that journey begins. I hope you’ll join us.
Backed by
50+
Research Studies
Founded in
1985
40+ Years Teaching Worldwide
We support
11K+
Students Practicing IRF
If trying to fix yourself hasn’t worked,
it’s time to try a gentler way.
Get started today.
Free. No credit card required. And if you decide you want to go deeper after five days, we’ll have some ideas for you, with no pressure and no obligation.