What would it mean to spend 75 minutes each week learning new skills to help you be present, improve your mental and physical health, feel empowered, practice self-care, improve your relationships, and live a more fulfilling life with meaning and purpose?

Lather. Rinse. Repeat.

Have you ever heard the saying, “If nothing changes, nothing changes”? To make progress, a lot of times we need to learn and practice new skills (again and again). Practicing new skills is like lifting weights – each time you practice, that new neural pathway in your brain gets stronger. In this way, this class helps you change your mind – literally – by creating and strengthening new neural pathways. Before long, those new behaviors become automatic.

In my courses, you’ll learn new skills and practice them during and after the classes. Each week you’ll have a homework assignment. During the next week’s class, you’ll report back to the group how it went – what worked well, if challenges were met, how it turned out, and what you’ll do next time. By learning and practicing these skills yourself and then hearing about others practicing, your learning and progress will be maximized!

Be a Life-Long Learner

Research shows that learning is associated with a better quality of life. That said, people are often surprised by how much they enjoy these courses and learning new skills. Our lessons are interesting, thought-provoking and engaging. I am fully present, which allows me to be deliberate and make the most of our time together. Even though participants are challenged or pushed outside their comfort zone, people genuinely look forward to their classes because they see the progress they are making.

What to Expect

My courses provide a unique opportunity for transforming your life. I establish and maintain a warm, supportive, and safe space to reflect, gain perspective, and learn new skills alongside your classmates.

The classes involve 75 minutes of participating in weekly lessons with 4-8 other group members to learn new skills. Classes begin with a 5-minute guided mindfulness meditation. Then everyone will have a chance to talk about how they did with their homework assignment – what worked well, what was challenging, and what they will do differently next time. Next, I’ll teach the group the skill of the week. There will be handouts and time for questions. Then we’ll review the week’s homework assignment.

COURSES AVAILABLE

DBT & MINDFULNESS:
This 8-week course is for people who struggle with anxiety, depression, loneliness, anger, stress, self-harm, substance abuse or other compulsive behavior, difficult relationships, or chronic illness/pain. The learning objectives for this course are to teach you how to:

• Be right here, right now – not in the future or in the past
• Notice new sights, sounds, tastes, and textures
• Improve your focus and concentration
• Identify and hold space for your emotions
• Regulate and improve your emotions
• Self-soothe when you are triggered
• Improve your impulse control
• Let go of stress, anxiety, and tension
• Find your voice and show up for yourself
• Establish and maintain boundaries
• Take care of your relationships

SELF-EMPOWERMENT:
This 8-week course is for people who struggle with anxiety, depression, loneliness, anger, stress, self-harm, substance abuse, other compulsive behavior, difficult relationships, or chronic illness/pain. The learning objectives for this course are to teach you how to:

• Feel empowered to take charge of your life
• Make your health and well-being your top priority
• Practice good self-care
• Meet your own needs
• Enhance your motivation
• Increase your productivity
• Improve your health and well-being, and
• Enjoy your life to the fullest

ATTACHEMENT STYLES:
This 8-week course is for people who struggle with their relationships with romantic partners, family members, children, and friends. The learning objectives for this course are to teach you how to:

• Understand how early childhood experiences shape our connections with others
• Discover your attachment style
• Gain insights into your past and current relationships
• Develop a secure attachment with yourself
• Establish and maintain boundaries with others
• Take responsibility for your emotions
• Find your voice and show up for yourself
• Practice good self-care
• Take care of your relationships

HEALING FROM NARCISSISTIC ABUSE:
This 8-week course is for people who struggle in their relationships with romantic partners, family members, children, and friends. The learning objectives for this 8-week course are to teach you how to:

• Discover the different types of narcissism and their signs
• Identify the red flags that you are dealing with a narcissist in your romantic relationships, at work/school, with family members, and with friends.
• Understand the 4 stages of narcissist relationships
• Protect yourself from narcissistic abuse and manipulation
• End your relationship with a narcissist & go no contact
• Deal with narcissists when you can’t go No Contact with them
• Heal from narcissistic abuse
• Avoid narcissistic partners in the future

EMOTIONALLY UNAVAILABLE RELATIONSHIPS:
This 8-week course is for people who struggle in their relationships with romantic partners, family members, children, and friends. The learning objectives for this 8-week course are to teach you how to:

• Identify the red flags that you are dealing with a person who is emotionally unavailable in your romantic relationships or in your relationships with family members and friends.
• Discover the effects that relationships with emotionally unavailable people have had on your mental health
• Understand how your childhood can lead to a pattern of relationships with emotionally unavailable people
• Heal from feeling alone in your relationships with emotionally unavailable people
• End your pattern of dating or befriending emotionally unavailable people
• Find other people who help you feel seen, heard, understood, valued, and cared for
• Meet your own emotional needs