Become a Master of Mental Health Skills

This 13-part series includes inspirational methods and motivational techniques to find your greatness:

• Dark Triad individuals (narcissists, predators) cannot change and should be kept at arm’s length with minimal engagement (5 words or less), as they lack genuine emotions, shame, and capacity for self-reflection
• The Dayenu prayer is central to mental health: trusting that Hashem is giving you everything you need in each moment according to His agenda, which creates attunement with G-d
• Practice “observe, don’t absorb”: Set boundaries on painful thoughts and emotions, avoid going D.E.E.P. (defensive, explain, engage, take personally), and protect your sensitive system from others’ negativity
• Spiritual growth comes from sacrifice and discipline: Doing things you don’t want to do (like maintaining structure, eating plans, and routines) strengthens your brain and creates self-worth
• You are inherently worthy as a precious gem with a unique mission chosen before birth; stop seeking validation from others and give up fantasies that unloving people will change
• Bring light to defeat darkness: Cultivate gratitude, perform acts of chesed, maintain Torah values despite pressure, and see yourself as needed by G-d rather than needy

Class 1: 20 Ways to Increase Your Happiness This class introduces the concept of choosing faith over fear daily, using the metaphor of mahn (trust-filled sustenance) versus haman (envy and hatred). It emphasizes self-care practices and honoring one’s sensitive nature, especially for empaths who absorb others’ emotions.

Class 2: 13 Ways to Protect Your Mental Health The class teaches that religious faith and discipline build resilience by strengthening the brain’s capacity to face challenges. It focuses on treating oneself as holy and setting healthy boundaries through observing rather than absorbing others’ negativity.

Class 3: 13 Ways to Calm Your Mind This session emphasizes creating boundaries around painful thoughts and emotions, limiting when you allow yourself to feel pain. It teaches that compassion requires sensitivity to others while also being a true witness to your own goodness rather than falsely condemning yourself.

Class 4: 10 Ways to Set Boundaries The class reframes giving as a way of expanding yourself rather than depleting yourself, teaching that you should see yourself as needed by G-d rather than needy. It emphasizes creating internal sacred space, giving up trying to change others, and focusing on eternal rather than trivial matters.

Class 5: Set Limits on Fearful Thoughts, Part 2 This session teaches that being “crushed” like olives produces light and that each person is a unique precious gem with their own mission. It emphasizes making the soul’s voice louder than the body’s desires and focusing on sincere effort rather than results, as spiritual rewards come from exertion.

Class 6: 10 Ways to Avoid Self-Sabotage The class introduces the “power of pause” to examine whether your beliefs are true before reacting to hurt or offense. It teaches not going D.E.E.P. (defensive, explain/excuse, engage, or take it personally) and repeating affirmations about your inherent worthiness.

Class 7: 10 Ways to Avoid Self-Sabotage, Part 2 This session addresses releasing childhood fantasies that unloving people will change if you just try hard enough. It emphasizes facing grief with faith, trusting Hashem’s will even when others have what you wish you had, and recognizing that unity comes from trusting G-d’s plan.

Class 8: 5 Habits to Adopt Right Now The class teaches acting “as if” your efforts matter even when you can’t see results, trusting that G-d rewards the desire to do good. It provides specific strategies for dealing with narcissists by staying shallow, responding in five words or less, and never seeking connection or trying to change them.

Class 9: Sparkle to Defeat The Darkle This session identifies eight demonic tactics used by predatory people and teaches how to “sparkle” (bring light) despite those who “darkle” (darken). It emphasizes becoming a giver rather than a taker and maintaining Torah values despite pressure to adopt lies or false hope.

Class 10: 6 More Ways To Sparkle Despite The Darkles The class teaches that souls choose their life circumstances before birth, including challenges needed for growth. It continues exploring demonic tactics like self-deceit, envy, chaos, contempt, and fear, while encouraging gratitude, structure, and the belief that you’re getting everything needed in each moment.

Class 11: If It’s Not Kind, It’s Not Kosher This session uses kosher laws as a metaphor for splitting helpful thoughts from toxic ones and engaging in self-reflection. It teaches that holy shame acknowledges mistakes without devastation, while Dark Triad people deny wrongdoing, and that sacrifice (like staying silent instead of venting) creates self-worth.

Class 12: Faith: How Faith Heals The class focuses on cleaning out “chametz thoughts” that disconnect you from G-d’s presence and becoming like matza (simple/humble) around narcissists. It teaches using the Dayenu prayer to trust you’re receiving everything needed, rejecting others’ criticism as their shallow emotions, and avoiding trash talk about yourself or others.

Class 13: Q&A This Q&A session addresses specific situations including dealing with narcissists (who never change), increasing reaction time through compassion and not wanting anything from others, and setting boundaries while being honest with yourself. It emphasizes creating light in your life, working on faith through breathing and the Dayenu prayer, and using EFT tapping to accept yourself with all your perceived faults.