These online classes are for people who are ready to take charge, be proactive and learn hands-on skills to improve their lives. These self-study online courses were born from the desire to share everything that worked and helped me understand and manage my diagnosis. This is your emotional resilience road map.

Emotional Freedom Technique (EFT)/Tapping

Mini-Video Library

Interested in EFT/Tapping? Learn how to write your own EFT/Tapping scripts OR follow me along.

This  video library includes the following  sessions:

  • Create your own tapping scripts and instructions
  • Letting go of Conditional Love
  • Building Confidence
  • Creating a New Life
  • Diffusing Anger
  • Reducing Anxiety
  • Fighting Resistance and Giving-up Feeling      

Step-by-step instructions and login access as soon as payment is complete.

Purchase EFT/Tapping  video library for only $13.97 here>>

Mindfulness and Meditation Workshop

In this 30-minute workshop you will learn:

  • What is Mindfulness
  • How to practice mindfulness
  • Benefits of mindfulness
  • Difference between mindfulness and meditation
  • The science behind meditation
  • Different ways you can practice meditation
  • My favorite resources for mindfulness and meditating

Step-by-step instructions and login access as soon as payment is complete.

Purchase this Mindfulness and Meditation  workshop for $17 here>>

Rewind Technique Guided Visualization Exercise for PTSD

PTSD or PTS is a mental agony that shows up uninvited.

Do you struggle with sudden intrusive recurrent recollections, dreams, dissociative flashbacks, hallucinations? Discover a technique based on science that helps you reduce or in some cases diminish physiological reactivity upon exposure. I recorded a guided visualization based on Dr. Muss’s technique detailed in his book “The Trauma Trap.”

This includes step-by-step instructions and 3 different methods of rewind technique from which you can choose which one applies to you. I guide you with the visualization prompts and steps.

  1. The Rewind Technique for Survivors of a Traumatic Event
  2. The Rewind Technique for Rescuers and Others who Arrived at the Scene After the Event
  3. The Rewind Technique for Bystanders (for those who saw someone who through traumatic event) 

Step-by-step instructions and login access as soon as payment is complete.

Purchase these guided visualizations for $17.97 here>>

Confidence and Self-Esteem Workshop

Some of the topics covered in this workshop are:

  • Learn how to build confidence and self-esteem.
  • The origins of self-esteem.
  • How help your kids build confidence.
  • Differences in how men and women build confidence.
  • How society affects women’s confidence.
  • Meet confidence’s family.
  • Learn what practices turn you into an unstoppable confident person.

Step-by-step instructions and login access as soon as payment is complete.

Purchase the “Confidence vs Self-Esteem” Workshop for 14.97 here>>

Understanding, Integrating, and Healing Past Emotional Wounds Video Series

In this video series you will learn:

  • Why do we remain stuck when we don’t heal the past.
  • How to get out of the hamster wheel and stop repeating past mistakes.
  • I will guide you to do some introspection exercises.
  • Understanding the origin of our feelings.
  • How to trust again.
  • Experience transformational healing by connecting with your inner-child.
  • How to practice self-compassion.
  • Loving your inner-child exercise.
  • Bring your shadow into the light exercise inspired in Jungian Psychology. Because we can’t change what we are not aware of.
  • Letting go of anger exercise.
  • Forgiveness
  • What to do when you can’t forgive.
  • Embracing change exercise.
  • Letting go of FEAR.

Step-by-step instructions and login access as soon as payment is complete.

Purchase “Understanding, Integrating, and Healing the Past” video series for $27 here>>

This course is a self-paced online course that includes the teachings of DBT including explanations, examples, personal stories, worksheets, videos, and so much more! This can be a self-paced course or you can follow the suggested schedule that would take you 3 months to complete. This training is not an easy quick-fix, it is an in-depth program meant to be a sustainable long-term commitment to implement to experience transformation.

  • Mindfulness Skills
  • Distress Tolerance Skills (includes ‘Crisis Survival Skills’ and ‘Skills when the Crisis is Addiction’)
  • Emotion Regulation Skills
  • Interpersonal Effectiveness Skills

Mindfulness Skills in DBT Course

Goals of Mindfulness Skills:

  1. Reduce Suffering and Increase Happiness
    • Reduce pain, tension, and stress.
    • Increase joy and happiness.
    • Improve physical health, relationships, and distress tolerance.
    • Increase emotional regulation.
    • Increase activity of brain regions associated with positive emotion.
    • Decreased in both distractive and ruminative thoughts and behaviors.
    • Decreased dysphoric mood, and much more.
  2. Increase Control of Your Mind
    • Increase your ability to focus your attention.
    • Improve your ability to detach from thoughts, images, and sensations.
    • Decrease reactivity to mental events.
  3. Experience Reality as It Is
    • Be present to your own life
    • Be Present to others
    • Experience reality as it is

Purchase Mindfulness Skills in Dialectical Behavior Therapy Course for $55 here>>

Distress Tolerance in DBT Course

Goals of Distress Tolerance Skills:

  1. Survive Crisis Situations without Making Them Worse
  2. Accept Reality As It Is in the Moment
  3. Become Free
    • Crisis Survival skills are the bulwark keeping us from giving in to cravings on the way to freedom.
    • Radical Acceptance skills produce the quieting of intense desire.
  4. Decision-making Strategies
  5. Distracting 
    • Distracting methods work by reducing contact with emotional stimuli or, in some cases, with the most painful aspects of the stimuli.
  6. Self-soothing Strategies
  7. Reality Acceptance Skills
    • Reduce suffering and increase freedom when painful facts cannot be changed immediately, if ever.
  8. Skills When the Crisis is Addiction
    • Seven set of skills included that were developed in a series of studies treating individuals with drug-dependence. You will learn:
      1. Dialectical Abstinence
      2. Clear Mind
      3. Community Reinforcement
      4. Burning Bridges
      5. Building New ones
      6. Alternate Rebellion
      7. Adaptive Denial

Purchase the Distress Tolerance Course for $65 here>> 

Emotion Regulation in DBT Course

Goals of Emotion Regulation Skills:

  1. Understand Your Own Emotions
    • Identify your own emotions
    • Understand what emotions do for you
  2. Decrease Frequency of Unwanted Emotions
    • Stop unwanted emotions from starting
    • Change painful emotions once they start
    • Emotions themselves are neither good nor bad
    • Suppression of emotions makes things worse
    • Emotion regulation is for ineffective emotions only
  3. Decrease Vulnerability to Emotion Mind
  4. Decrease Emotional Suffering

Purchase Emotion Regulation Course for $55 here >> 

Interpersonal Effectiveness Skills in DBT Course

Goals of Interpersonal Effectiveness Skills:

  1. Be Skillful in Achieving Objectives with Others
    • Asking others to do things
    • Saying NO to unwanted requests effectively
  2. Build Relationships, Strengthen Current Relationships, and End Destructive Ones
    • Not letting hurts and problems build up
    • Heading off problems
    • Repairing relationships (or ending them if necessary).
    • Resolving conflicts before they get overwhelming
  3. Walk the Middle Path
    • Keeping relationships requires balancing our own priorities with the demands of others
    • Relationships require balancing change with acceptance without letting go of either

Step-by-step instructions and login access as soon as payment is complete.

Purchase Interpersonal Effectiveness Course for $55 here>>

Dialectical Behavior Therapy Full Program

You can purchase each Module individually or Purchase the complete DBT Program for $197  that includes the 4 parts of DBT (Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness) 

When you purchase the full DBT program you get the following as a Bonus:

  • The EFT/Tapping Library
  • Mindfulness and Meditation Workshop
  • Removing Limiting Beliefs Workshop
  • Creating Mental and Emotional Space Video and
  • Lifestyle Audit Workshop
  • Skills When the Crisis is Addiction Full Training

Get the full DBT Training + bonuses for  $197 (save over $60) here >>

Lifestyle Audit Workshop

In this online workshop you will learn:

  • How do to do an overall assessment on your lifestyle.
  • Find what could be adding to your emotional suffering.
  • Create emotional healing space.

Purchase this workshop for $17.97 and get “Removing Limiting Beliefs” Session, as a special bonus.  

Silence the Critic and Reclaim Your Happiness Workshop

In this online workshop you will learn:

  • How to disarm the inner and external critics
  • Origins of the inner-critic
  • 9 Happiness Myths

Get it today for $14.97 here>>

Thought Distortions in Cognitive Behavior Therapy Workshop

Learn the different types of thought distortions that could be affecting how you navigate and perceive the world. Purchase this workshop for $14.97 here>>

This is what people who have been through these online classes had to say:

Because the course was so validating, in times of upset, stress, or doubt, I find that I am able to validate my own emotional responses which has the effect of self soothing—something I’ve never been able to do before.

– Jo W. Wales, UK

“From the very beginning of the program, upon implementing Dania’s non-negotiables, I noticed improvements in the way that I felt. Her mantra ‘progress not perfection’ really resonated with me as I have always been very all or nothing. 

As I progressed through the course it was like slotting the pieces of the puzzle together and seeing the bigger picture of my confusing life beginning to make sense. I now feel much more centered and at peace in my own skin. I am living more fully and in the present: appreciating the small things. 

Now, as I encounter situations, I find myself thinking them through and using my skills rather than immediately reacting as I would have previously, which is improving my relationships with others. In fact, my relationship with my partner has never been better. He’s noticed the change in me. He’s also benefitted from all of the changes I’ve made: from clearing out to having an earlier bed time! I can’t remember the last time we argued.

In work I have been given a new job. I’m now feeling well enough that there has been no need to mention my BPD as it has not reared its ugly head and let me down. As Dania says though, I am always mindful that I must not get complacent and that consistency is key to staying balanced. 

Dania talks complete sense, and as someone who has suffered with BPD herself she has a remarkable level of understanding which I have found extremely validating. Because the course was so validating, in times of upset, stress, or doubt, I find that I am able to validate my own emotional responses which has the effect of self soothing—something I’ve never been able to do before. ” 

My day-to-day has changed; now, I can and do want to deal with my emotions, and I can achieve emotional balance.

– Cassie H. Tucson, Arizona.

 

“I was very lost, and I kept repeating the same negative behavior patterns whenever something uncomfortable happened or I did something I shouldn’t. I ran from almost all of my problems and tried to pretend as though nothing was wrong.

This course has brought me a tremendous amount of value. I have learned what I am truly feeling and, even more importantly, I can express and deal with all of these feelings in a completely positive and different way than I did before I started the course. My day-to-day has changed; now, I can and do want to deal with my emotions, and I can achieve emotional balance.”

I recommend this course for people who want practical guidance.

– Amelie, UK.

“I’ve been struggling a lot with low self esteem, and I’ve been living life stuck in ‘fight or flight’ response to situations. I am going through the course slowly as I get overwhelmed easily, but it has given me hope that I can achieve emotional balance. I feel more able to notice my feelings and gain awareness. It has made me feel that there is hope to improve my situation and that there is support out there. I recommend this course for people who want practical guidance.”

This course was the answer to my prayers.I believe this is only the beginning of what I can change in myself with this program; I can only imagine how much will change over time.

-Carly, OH, US

“Before the DBT course, I was very depressed. I felt hopeless when it came to changing my emotions. I felt broken. I always had suicidal thoughts because I thought that was the only way to get out of the pain I was in. I didn’t understand myself or why I seemed so out of control. I didn’t know that my coping habits were part of my undoing. 

Before the course, I had little knowledge of things such as mindfulness, limited beliefs, validity, addiction, regulating emotions, etc. When I watched them in DBT, I realized how important it was to incorporate these things into my life to get the emotional stability I wanted. The videos went into such detail, with a variety of examples, so that I could relate and remember the skills to incorporate them into my life.

I gained a lot of understanding of myself and my place when it comes to relationships with others. I learned new ways of responding instead of reacting to situations. After a couple weeks of the course, I formed an even deeper connection to God, and I’m discovering my true purpose. I’ve started to go to church every Sunday which is a result of my meditation and mindfulness, and I feel like a new person. I can now recognize my thoughts and change them consciously. All together, I am much more confident in my interactions and have come out of my depression. 

I used to have emotional breakdowns at least twice a week because of misunderstandings between important people, and I haven’t had one for a couple weeks now. I have become a lot more conscious of why and how to change those interactions. I have learned to cope differently by using distractions. I used to dissociate when things seemed to compound, but now I take a step back and analyze how to deal with the problems head on instead of pushing it out and making it worse. 

This has given me a whole new frame of mind in how to move forward with my life confidently instead of reverting into depression and limited thinking. I believe this is only the beginning of what I can change in myself with this program; I can only imagine how much will change over time. 

I hesitated about the time and energy it takes to commit to it, but this course was the answer to my prayers.

I was depressed and had no ambition to do anything to make myself feel better. I would eat too much of the wrong food and not exercise or do anything that was good for me. I was doing what I could to self destruct and do harm to myself because I felt I did not deserve to feel good. “

This course has been life changing. The skills I learned have been powerful and helped me discover why I was destroying myself and my health.

– Shirley Anchorage, Alaska

“This course has been life changing. The skills I learned have been powerful and helped me discover why I was destroying myself and my health. I am now watching what I eat, taking my supplements, and exercising everyday. It’s a start, and I am feeling so much better. 

I noticed I do not let things bother me so much. I am better at feeling the emotion and letting it pass without dwelling on it so much that it brings me to an emotional down. 

I am taking better care of myself physically which has lead to feeling better emotionally. 

Dania does a great job instructing and making it easy to understand.”