Mental Health Skills Classes
Choose Any Class Below—Get Access to All.
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Emotional Regulation and Resilience
Learn effective and powerful techniques each week to better recognize and manage your emotions. Emotional resilience is linked to improved communication, stronger relationships, and enhanced well-being.
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Skills to Provide Mental Health Support
Gain understanding on how to navigate mental health conversations with empathy, confidence, and effectiveness. Learn how to listen, respond, and provide the kind of support that can lead to healing and growth.
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CBT for Negative Self-Talk
Sometimes we can be our own worst critics. Whether a major life event, like divorce or job loss, has thrown you off balance, or you’ve just never truly had a healthy relationship with yourself…the exercises in this class will give you new confidence.
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Create Lasting Behavior Change
Learn Motivation Enhancement Techniques, proven to be powerful in helping people make lasting behavior changes, even in deeply entrenched areas like substance abuse, mental health challenges, or lifestyle shifts.
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Transform Problems to Solutions
5-Day Solution-Focused Therapy (SFT) course to guide actionable change. Build confidence to overcome challenges with daily practical tools for 5 days.
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Tools to Reduce Stress
Understand the science behind stress and learn practical, actionable techniques from Dialectical Behavior Therapy (DBT) to regain control. 5 days, 5 lessons. Access anytime.
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Healing After Trauma
Tools, understanding, and evidence-based strategies to navigate the healing journey. In this self-paced course, we’ll explore how trauma affects the brain and body, develop coping skills, and build resilience through practical steps.
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Weekly Drop in Groups
Join our engaging weekly events, including guided journaling sessions, interactive workshops, and live discussions, designed to help you build mental health skills, connect with others, and grow together—all from the comfort of your home!
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Coping With Divorce
A step-by-step guide designed to support you through divorce. We’ve gathered expert advice and practical recommendations from top professionals in divorce, relationships, and parenting.
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Breaking Free from People Pleasing
This 5-lesson journey will help you understand the psychology behind people-pleasing, how trauma plays a role, and what you can do to shift toward a more empowered, authentic version of yourself.
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Enhance Productivity
Practical strategies from behavioral psychology, cognitive science, and time management research to boost your efficiency, get more done, and reduce distractions.
It works.
Research has demonstrated that online DBT skills training reduced symptoms of emotional dysregulation, depression, and anxiety by 40-50%.
Online CBT is has been shown to reduce symptoms of anxiety by 50-60%.
Our UNLIMTED CBT and DBT based classes are 90% less expensive than traditional individual therapy.
If you’re looking for privacy to learn CBT or DBT Skills at your convenience–from the line at the grocery store, during breaks at work, or while in your PJs, our classes are a fantastic way to learn these powerful life-changing techniques, apply them in your life in real time, get feedback and personalized support from your therapist instructor and your cohort, who are also learning and applying the skills…all in a supportive, non-judgmental, environment.
Frequently asked questions
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All classes are taught in our learning hub. You will be asked to create an account in the learning hub, and will then land in our online group space which contains discussion boards and a welcome message. You can start participating immediately. You will receive notifications when new content or lessons are available. As a member, you have unlimited free access to ALL classes for the lifetime of your membership.
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No. Content is shared and can be accessed anytime. Discussion boards also allow you to ask questions and get feedback on your own situation. Response times in discussion boards are generally within minutes, but definitely within 24 hours.
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Good question! When you create your account, you will be asked for first name, last name, and email. Only 4C staff will see your email. For your name, I recommend using first name and last initial. You can also edit your profile settings at any time, depending on what you want to be displayed to fellow members.
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You will receive a badge on your member profile upon class completion, and can optionally request a certificate via email. Ask your instructor for more information.
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Many of our classes are self-paced and available on demand. Typically each class will take 5-10 hours in total to complete, but it is recommended to spread that out over a few days (or weeks) to get the most benefit. You can stay as long as you like! Like going to the gym, growth and sustained strength comes from continuous work.
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This is not therapy in the traditional sense. This is a class that teaches psychological principles, and helps you apply them to your life. It is meant to be educational for personal growth.
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You must be age 16+ and have a valid email address.
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Membership is FREE (for a lifetime!) if you join by the end of September 2024. After that, there will be a monthly subscription fee for new members.
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Additional classes are FREE! When you sign up for membership to join one class, you also unlock access to ALL classes in the learning hub, plus the resource and coping skills library, for the length of your membership.
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At this time, we are not offering individual learning, though stay tuned, as it will likely return in the coming months.