Course Catalog

Master evidence-based techniques to understand your anxiety, break worry cycles, and build lasting resilience using CBT, mindfulness, and lifestyle habits.

Understand the physiology of panic, break the fear-of-fear cycle, and learn interoceptive exposure, cognitive restructuring, and lifestyle strategies.

Overcome the fear of judgment using CBT techniques: cognitive restructuring, graduated exposure, attention training, and social skills practice.

Learn how OCD works and master ERP - the gold-standard treatment. Includes obsession mapping, hierarchy building, and relapse prevention.

Practical toolkit combining CBT and DBT skills for daily anxiety. Crisis management, distress tolerance, TIPP skills, and long-term resilience.

Evidence-based strategies for managing depression using behavioral activation, cognitive restructuring, and lifestyle interventions proven effective.

Break the depression cycle through activity scheduling, value-based action, and momentum-building strategies. Gold-standard behavioral intervention.

Transform self-criticism into self-compassion using Kristin Neff's evidence-based framework. Reduce shame and build psychological flexibility.

Evidence-based strategies for mood monitoring, medication adherence, sleep hygiene, and relapse prevention in bipolar disorder.

Evidence-based interventions for seasonal depression: light therapy, behavioral activation, and circadian rhythm optimization.

Understand your anger patterns, learn evidence-based cool-down techniques, challenge the thoughts that fuel rage, and build assertive communication skills.

Understand perfectionism as a transdiagnostic pattern that fuels anxiety, depression, OCD, and burnout. Build lasting flexibility through CBT and self-compassion.

Trauma-informed approaches using grounding techniques, narrative exposure, and somatic interventions for PTSD and acute stress.

Complex PTSD and developmental trauma. Learn attachment repair, emotional regulation, and building felt safety in relationships.

Navigate grief using evidence-based approaches. Understand grief stages, complicated grief, and how to process loss while building meaning.

How early experiences shape adult relationships. Learn to rewire insecure attachment patterns and build earned secure attachment.

Body-based trauma healing using somatic experiencing, polyvagal theory, and nervous system regulation techniques.

Master assertiveness training, active listening, nonviolent communication (NVC), and conflict resolution strategies.

Evidence-based conflict resolution, managing emotions during disagreements, and building repair skills after relational ruptures.

Understand codependency, set healthy limits, reclaim your identity, and build relationship dynamics free from people-pleasing.

Master the foundations of healthy relationships: trust, vulnerability, emotional intimacy, and secure attachment dynamics.

Deepen emotional and physical intimacy through vulnerability practice, attachment security, and evidence-based intimacy-building strategies.

Master DBT emotional regulation: naming emotions, reducing vulnerability factors, opposite action, and building long-term resilience.

DBT distress tolerance for managing crises without making things worse: TIPP, self-soothing, radical acceptance, and pros/cons analysis.

Research-grounded mindfulness practice: meditation, present-moment awareness, and how mindfulness produces measurable brain changes.

Transform self-criticism and build genuine self-esteem using evidence-based approaches from ACT, CBT, and self-compassion research.

1. What Executive Function Really Is
2. ADHD Is a Self-Regulation Difference, Not a Willpower Problem
3. The Core Executive Functions
4. The Performance Problem: Why 'Just Try Harder' Backfires
5. Externalize Everything: Making the Invisible Visible
6. Designing an ADHD-Friendly Environment
7. Working With Time Blindness
8. Building Your Executive-Function Support System

1. What Working Memory Actually Is (and Isn't)
2. The Brain-Training Myth: What Actually Transfers
3. Offload, Don't Overload: The Science of External Memory
4. Attention Is a Spotlight, Not a Floodlight
5. The Real Cost of Task-Switching
6. Building Focus Sessions That Fit Your Brain
7. Move to Focus: Exercise, Movement, and Attention
8. Your Personal Attention & Working-Memory Plan

1. The Motivation Gap: Why Knowing Isn't Wanting
2. How Reward and Dopamine Actually Work
3. Delay Discounting: Why 'Later' Barely Registers
4. The Dopamine Detox Myth
5. Engineering Immediate Rewards
6. Making Boring Tasks Brain-Compatible
7. Working With Urgency Without Burning Out
8. Your Personal Motivation System

1. The Wall at the Start: Why Beginning Is the Hardest Part
2. Procrastination Is Not Laziness: It's Emotion Regulation
3. Shrinking the First Step
4. If-Then Planning: Pre-Deciding Your Actions
5. From Vague to Concrete: Defining the Next Action
6. The Follow-Through Problem: Finishing What You Start
7. Building Systems So You Don't Have to Decide
8. Your Personal Task-Initiation System

1. Emotions on High Volume: Why ADHD Feelings Hit Harder
2. The Same Brakes: Why Emotion and Attention Share a System
3. Name It to Tame It: The Power of Labeling Feelings
4. The Pause: Creating Space Between Feeling and Reaction
5. Reframe, Don't Suppress: What Actually Works
6. Rejection Sensitivity: When Criticism Cuts Deep
7. Riding the Wave: Distress Tolerance and Recovery
8. Your Personal Emotional-Regulation Toolkit

1. The Body Remembers: Starting With the Felt Sense
2. From Alarm to Allostatic Load: How Stress Wears on the Body
3. The Autonomic Nervous System: Your Automatic Pilot
4. The Polyvagal Conversation: Solid Science vs. Popular Story
5. Interoception: Sensing Your Inner Weather
6. Your Body Map: A First Awareness Practice

1. The Big Picture: How Your Nervous System Is Organized
2. The Vagus Nerve and the Gut-Brain Conversation
3. Neuroception: How You Detect Safety and Threat
4. Your Default Setting: Individual Differences in Stress States
5. Your Nervous System Can Change: The Honest Science of Neuroplasticity
6. Mapping Your Own Nervous System

1. The Three Channels of Body Awareness
2. Too Loud, Too Quiet: When the Inner Sense Is Dysregulated
3. The Measurement Problem: Why Body Awareness Scores Are Tricky
4. Interoception and Emotion: Where Feelings Get Their Texture
5. Gentle Skill-Building: Practices That Sharpen the Inner Sense
6. Working With, Not Against, Your Signals

1. What Grounding Actually Is (and Isn't)
2. The Orienting Response: Your Built-In Safety Check
3. Sensory Grounding: The 5-4-3-2-1 Family and What We Really Know
4. Grounding Through the Body and Breath
5. Grounding When It's Hard: Dissociation, Flashbacks, and Panic
6. Building Your Personal Grounding Toolkit

1. Introducing the Window of Tolerance
2. Above the Window: Understanding Hyperarousal
3. Below the Window: Understanding Hypoarousal
4. What Shapes the Width of Your Window
5. Widening Your Window: The Honest Path
6. Living Within Your Window

1. What Regulation Really Means
2. Co-Regulation: We Regulate Through Each Other
3. Your Self-Regulation Toolkit
4. The Honest Limits of Self-Regulation
5. Finding and Using Co-Regulation
6. Your Personal Regulation Plan

Discover how nutrition affects your mental health through the gut-brain axis: the microbiome, inflammation, blood sugar, and practical dietary strategies.

The science of the gut-brain axis: the microbiome, short-chain fatty acids, neurotransmitter nutrition, and key nutrients that influence mental health.

Compare ultra-processed, Mediterranean, plant-based, and traditional diets through the lens of clinical research on mental health.

Condition-specific nutritional strategies for depression, anxiety, ADHD, and bipolar disorder, including supplement protocols and medication-nutrient interactions.

The capstone nutrition course: clinical guidelines, genetics, mindful eating, special populations, and emerging research on keto and intermittent fasting.

Overcome insomnia using CBT-I, the gold-standard, first-line treatment: sleep restriction, stimulus control, and lifestyle changes that last.

A comprehensive approach to sleep optimization: the neuroscience of sleep, the PSQI, environment design, and a personalized sleep blueprint.

Understand the difference between normal stress and burnout, how chronic stress affects your body and brain, and how to set boundaries and recover.

Plain-language, non-prescriptive education about psychiatric medication classes, the early-weeks timeline, side effects, adherence, and talking with your prescriber.

Compassionate, evidence-based education on substance use and mental health: the stages of change, harm reduction, cravings, and relapse prevention.

The complete four-module DBT skills curriculum: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness, in canonical sequence.

A dedicated, trauma-informed PTSD course: the four symptom clusters, how trauma affects the brain, avoidance, hypervigilance, and evidence-based treatments.