Transform Anxiety into Autonomy

Retrain your brain to break the cycle of anxiety in just six weeks.

Hi, I’m here to guide you through a transformative experience that will teach you how to manage your anxiety and revolutionize how you interact with the world.

As a Mayo Clinic Certified Wellness Coach and a survivor of intense physical trauma, I have crafted a journey that will teach you to understand, manage, and ultimately transform your anxiety.

My signature program, Mastering Me, is designed for those who are ready to reclaim a life of confidence and emotional balance. My clients’ incredible results have resulted from my personalized private coaching, but I also wanted to provide options for different price points and time commitments. Below are my self-paced and group options.

Stress and anxiety can show up in many different ways.

You may experience:

  • a racing heartbeat, dizziness, sweaty palms, and dry mouth

  • feeling unsafe even when in familiar situations

  • feeling overwhelmed by chronic fatigue

  • a lack of motivation and joy

  • trouble falling or staying asleep

  • difficulty concentrating or brain fog

  • uncertainty when making decisions or ruminating about possible outcomes 

  • negative thoughts or an intense feeling of doom

Through this program, you will:

Understand the physiological and psychological roots of anxiety.

Develop skills to manage your sympathetic nervous system—the core of your fight-or-flight response.

Learn to set boundaries and honor your needs for a truly satisfying life.

Discerning what works for you,
that is Mastering Me!

Your Path Through Mastering Me (at a glance)

1

Module 1:
Understanding Your Body's Stress Response

Discover how your body reacts to stress and learn techniques to address your fight-or-flight impulse and immediately redirect thoughts to create new pathways for lasting change.

2

Module 2:
Managing Stress Reactions with Amy G. Dala

Meet your brain's security system and learn how to differentiate between real and perceived threats to reduce unnecessary anxiety.

3

Module 3:
Navigating Physical Reactions and Mental Stimulation

Enhance your understanding by learning how to shift from a reactive survival mode to a responsive rest mode.

4

Module 4:
Emotional Intelligence and Managing Conflict

Explore the complex interplay of emotions and thoughts to manage them with greater awareness and finesse.

5

Module 5:
Establishing Boundaries for Emotional and Physical Safety

 Learn to identify what you need to feel safe and set boundaries that reflect your personal needs.

6

Module 6:
Embracing Autonomy and Authentic Choices

Apply your new skills and insights to make empowered choices that align with your goals and reinforce your journey towards autonomy.

Group Online Course

The group online course is designed to have the same format as my self-paced course, except we will meet once a week in a 90-minute Zoom video call to dive deeper into the tools and troubleshoot experiences. You can limit your engagement if you do not want to share your video or participate in the chat or the Q&A section. We will also have a private Facebook page to share tips to identify facts, options, and actions to move forward. A 30-minute private check-in call will be scheduled during the course.

The group course will run in the Fall and Winter.
By joining the waitlist, you will receive information regarding new classes.

Classes for 2025

February 6 - March 13

March 20 - April 24

Self-paced Online Course

The self-paced online course was created with your schedule in mind. You will have immediate access to all six models that teach what is happening when experiencing acute stress and anxiety. There are experiments to practice new awareness in each topic, and videos to explain the tools used to reinforce your new choices for a healthy stress response. There is no engagement with me except for the optional 20-minute check-in call that you will be prompted to schedule.

If you would prefer more personalized care during this process, private coaching can provide that safety net. If you are unsure what would work best for you, let’s talk. Please book a free consultation with me to discuss the best solution for your needs.

Why Choose Mastering Me?

Tailored Guidance:

Every step of this program is guided by my personal experience and professional expertise. This ensures that you receive support that is both empathetic and evidence-based.

Lasting Transformation:

Mastering Me isn’t just about coping with anxiety—it’s about creating a life you want to live. You'll finish the program with tools and techniques to benefit you for a lifetime.

Flexible and Accessible:

Learn from the comfort of your own home with an online program scheduled to accommodate your busy life.

Typical Results

Mastering Me program participants report:

  • New awareness of thoughts and emotions

  • Ability to make choices that align to their values

  • Ability to set boundaries for their own needs

  • Ability to manage stress better in new situations

  • New sense of confidence 

  • Able to identify simple things that bring joy

A Deeper Look Into Each Module

  • Module 1: Understanding Your Body's Stress Response

    OVERVIEW:

    In this initial module of the Mastering Me program, you will embark on an educational journey into the workings of your Central Nervous System (CNS), focusing specifically on how it reacts to stress. You'll gain a thorough understanding of the sympathetic and parasympathetic nervous systems, collectively known as your autonomic nervous system, which plays a pivotal role in how you respond to perceived threats and stress.

    BENEFITS OF THIS MODULE:

    1. Increased Body Awareness: Recognize the signs of sympathetic nervous system activation and differentiate between real and perceived threats.

    2. Management Techniques: Learn practical strategies to switch from stress to relaxation mode, including singular-focus breathing exercises that help reduce the immediate physical symptoms of stress.

    3. Holistic Understanding: Develop a deeper understanding of how stress affects your body and the importance of managing it to maintain overall health.

    By the end of this module, you will understand what happens in your body during stressful situations and how to manage your response to maintain balance and well-being. This foundational knowledge sets the stage for further exploration and mastery of stress management techniques in subsequent modules of the Mastering Me program.

  • Module 2: Managing Stress Reactions with Amy G. Dala

    OVERVIEW:

    Building on the foundations set in Module 1, Module 2 introduces you to the amygdala, affectionately nicknamed Amy G. Dala, your brain's vigilant protector. This module explores how the amygdala's role in your stress responses can often lead to chronic activation through the constant perception of threats, both real and imagined.

    BENEFITS OF THIS MODULE:

    1. Enhanced Self-Awareness: Recognize when Amy G. is overly protective and learn to reassure her with reality checks and redirecting your body's stress response.

    2. Practical Response Techniques: Employ simple, yet effective techniques like focused nose breathing, brain mapping, bilateral stimulation, and other somatic tools to reset your nervous system.

    3. Cognitive Reframing: Redirect your thoughts by providing factual information to your brain while also using affirmations to support the changing of deep-seated patterning.

    By the end of this module, you'll understand how your amygdala influences your stress responses and have a toolkit of strategies to assure yourself—that you are safe, enabling a quicker return to a calmer state. This knowledge empowers you to navigate stress more effectively and to create a healthier lifestyle through better stress management.

  • Module 3: Navigating Thoughts and Environment with Amy G. Dala

    OVERVIEW:

    Module 3 of the Mastering Me program deepens your understanding of stress reactions by focusing on how Amy G. Dala, your brain's alarm system, can be triggered by past experiences, current circumstances, and future concerns. This module teaches you to differentiate between reacting out of survival mode and responding with mindful awareness.

    BENEFITS OF THIS MODULE:

    1. Enhanced Self-Awareness: Recognize when Amy G. is overly protective and learn to reassure her with reality checks and redirecting your body's stress response.

    2. Practical Response Techniques: Employ simple, yet effective techniques like focused nose breathing, brain mapping, bilateral stimulation, and other somatic tools to reset your nervous system.

    3. Cognitive Reframing: Redirect your thoughts by providing factual information to your brain while also using affirmations to support the changing of deep-seated patterning.

    By the end of this module, you'll understand how your amygdala influences your stress responses and have a toolkit of strategies to assure yourself—that you are safe, enabling a quicker return to a calmer state. This knowledge empowers you to navigate stress more effectively and to create a healthier lifestyle through better stress management.

  • Module 4: Emotional Intelligence and Conflict Management

    OVERVIEW:

    Module 4 delves into emotional intelligence and managing internal conflict. You will navigate through emotions by understanding their origins and implications. This chapter will equip you with strategies to acknowledge, address, and process emotions constructively, enhancing your ability to respond rather than react to your feelings.

    BENEFITS OF THIS MODULE:

    1. Enhanced Emotional-Awareness: Develop a deeper understanding of your emotional triggers and how they are tied to past experiences, present circumstances, and future anxieties.

    2. Conflict Resolution Skills: Master techniques to cope with and resolve internal conflicts by understanding the brain’s discomfort with conflict and employing techniques to address it directly.

    3. Emotional Truth: Learn to process complex emotions by acknowledging what you are feeling.

    By the end of this module, you will be better equipped to manage your emotions in a way that respects your personal experiences and needs. You'll have tools to acknowledge and honor your emotions, integrating these practices into your daily life to maintain emotional safety and well-being. This shift towards acknowledging and processing emotions rather than avoiding them will lead to a more emotionally balanced and fulfilling life.

  • Module 5: Establishing Boundaries for Emotional and Physical Safety

    OVERVIEW:

    Module 5 focuses on implementing boundaries to safeguard your mental, emotional, and physical well-being. Building on the skills of recognizing and honoring emotions from the previous modules, this session teaches how to create and maintain boundaries that support a sustainable sense of safety and autonomy in your life.

    BENEFITS OF THIS MODULE:

    1. Enhanced Self-Understanding: Deepen your understanding of personal needs and how to communicate them effectively.

    2. Improved Relationships: When setting clear boundaries, you protect your well-being and create healthier social interactions.

    3. Balanced Lifestyle: Learn to balance your life by integrating practices that maintain your mental, emotional, and physical health.

    By the end of this module, you'll be equipped with the tools to assertively set and maintain boundaries that respect your personal needs and contribute to a healthier, more balanced life. You'll be able to navigate daily challenges with increased confidence and less stress, knowing you have the skills to protect your well-being while also respecting the needs of others.

  • Module 6: Embracing Autonomy and Authentic Choices

    OVERVIEW:

    Module 6 celebrates your progress in developing a foundation of truth around your emotions, thoughts, and behaviors. This final module helps you to fully integrate the new skills and awareness you've gained into everyday life, encouraging autonomy and alignment with your authentic self.

    BENEFITS OF THIS MODULE:

    1. Enhanced Decision-Making: Strengthen your ability to make decisions that honestly reflect your wants and needs.

    2. Increased Confidence and Satisfaction: As you release choices that no longer serve you, you open up space for new opportunities that bring security, confidence, and satisfaction.

    3. Deeper Self-Trust: Develop a profound trust in yourself to create a life aligned with your true self, improving your overall happiness and well-being.

    Throughout this program, you'll transform your understanding of how your brain and body react to stress and learn how to respond with confidence and self-compassion. You'll establish boundaries, release outdated habits, and gain a new perspective on your life experiences. Most importantly, you'll learn to trust yourself deeply.

  • Module 1: Understanding Your Body's Stress Response

    OVERVIEW:

    In this initial module of the Mastering Me program, you will embark on an educational journey into the workings of your Central Nervous System (CNS), focusing specifically on how it reacts to stress. You'll gain a thorough understanding of the sympathetic and parasympathetic nervous systems, collectively known as your autonomic nervous system, which plays a pivotal role in how you respond to perceived threats and stress.

    BENEFITS OF THIS MODULE:

    1. Increased Body Awareness: Recognize the signs of sympathetic nervous system activation and differentiate between real and perceived threats.

    2. Management Techniques: Learn practical strategies to switch from stress to relaxation mode, including singular-focus breathing exercises that help reduce the immediate physical symptoms of stress.

    3. Holistic Understanding: Develop a deeper understanding of how stress affects your body and the importance of managing it to maintain overall health.

    By the end of this module, you will understand what happens in your body during stressful situations and how to manage your response to maintain balance and well-being. This foundational knowledge sets the stage for further exploration and mastery of stress management techniques in subsequent modules of the Mastering Me program.

  • Module 2: Managing Stress Reactions with Amy G. Dala

    OVERVIEW:

    Building on the foundations set in Module 1, Module 2 introduces you to the amygdala, affectionately nicknamed Amy G. Dala, your brain's vigilant protector. This module explores how the amygdala's role in your stress responses can often lead to chronic activation through the constant perception of threats, both real and imagined.

    BENEFITS OF THIS MODULE:

    1. Enhanced Self-Awareness: Recognize when Amy G. is overly protective and learn to reassure her with reality checks and redirecting your body's stress response.

    2. Practical Response Techniques: Employ simple, yet effective techniques like focused nose breathing, brain mapping, bilateral stimulation, and other somatic tools to reset your nervous system.

    3. Cognitive Reframing: Redirect your thoughts by providing factual information to your brain while also using affirmations to support the changing of deep-seated patterning.

    By the end of this module, you'll understand how your amygdala influences your stress responses and have a toolkit of strategies to assure yourself—that you are safe, enabling a quicker return to a calmer state. This knowledge empowers you to navigate stress more effectively and to create a healthier lifestyle through better stress management.

  • Module 3: Navigating Thoughts and Environment with Amy G. Dala

    OVERVIEW:

    Module 3 of the Mastering Me program deepens your understanding of stress reactions by focusing on how Amy G. Dala, your brain's alarm system, can be triggered by past experiences, current circumstances, and future concerns. This module teaches you to differentiate between reacting out of survival mode and responding with mindful awareness.

    BENEFITS OF THIS MODULE:

    1. Enhanced Self-Awareness: Recognize when Amy G. is overly protective and learn to reassure her with reality checks and redirecting your body's stress response.

    2. Practical Response Techniques: Employ simple, yet effective techniques like focused nose breathing, brain mapping, bilateral stimulation, and other somatic tools to reset your nervous system.

    3. Cognitive Reframing: Redirect your thoughts by providing factual information to your brain while also using affirmations to support the changing of deep-seated patterning.

    By the end of this module, you'll understand how your amygdala influences your stress responses and have a toolkit of strategies to assure yourself—that you are safe, enabling a quicker return to a calmer state. This knowledge empowers you to navigate stress more effectively and to create a healthier lifestyle through better stress management.

  • Module 4: Emotional Intelligence and Conflict Management

    OVERVIEW:

    Module 4 delves into emotional intelligence and managing internal conflict. You will navigate through emotions by understanding their origins and implications. This chapter will equip you with strategies to acknowledge, address, and process emotions constructively, enhancing your ability to respond rather than react to your feelings.

    BENEFITS OF THIS MODULE:

    1. Enhanced Emotional-Awareness: Develop a deeper understanding of your emotional triggers and how they are tied to past experiences, present circumstances, and future anxieties.

    2. Conflict Resolution Skills: Master techniques to cope with and resolve internal conflicts by understanding the brain’s discomfort with conflict and employing techniques to address it directly.

    3. Emotional Truth: Learn to process complex emotions by acknowledging what you are feeling.

    By the end of this module, you will be better equipped to manage your emotions in a way that respects your personal experiences and needs. You'll have tools to acknowledge and honor your emotions, integrating these practices into your daily life to maintain emotional safety and well-being. This shift towards acknowledging and processing emotions rather than avoiding them will lead to a more emotionally balanced and fulfilling life.

  • Module 5: Establishing Boundaries for Emotional and Physical Safety

    OVERVIEW:

    Module 5 focuses on implementing boundaries to safeguard your mental, emotional, and physical well-being. Building on the skills of recognizing and honoring emotions from the previous modules, this session teaches how to create and maintain boundaries that support a sustainable sense of safety and autonomy in your life.

    BENEFITS OF THIS MODULE:

    1. Enhanced Self-Understanding: Deepen your understanding of personal needs and how to communicate them effectively.

    2. Improved Relationships: When setting clear boundaries, you protect your well-being and create healthier social interactions.

    3. Balanced Lifestyle: Learn to balance your life by integrating practices that maintain your mental, emotional, and physical health.

    By the end of this module, you'll be equipped with the tools to assertively set and maintain boundaries that respect your personal needs and contribute to a healthier, more balanced life. You'll be able to navigate daily challenges with increased confidence and less stress, knowing you have the skills to protect your well-being while also respecting the needs of others.

  • Module 6: Embracing Autonomy and Authentic Choices

    OVERVIEW:

    Module 6 celebrates your progress in developing a foundation of truth around your emotions, thoughts, and behaviors. This final module helps you to fully integrate the new skills and awareness you've gained into everyday life, encouraging autonomy and alignment with your authentic self.

    BENEFITS OF THIS MODULE:

    1. Enhanced Decision-Making: Strengthen your ability to make decisions that honestly reflect your wants and needs.

    2. Increased Confidence and Satisfaction: As you release choices that no longer serve you, you open up space for new opportunities that bring security, confidence, and satisfaction.

    3. Deeper Self-Trust: Develop a profound trust in yourself to create a life aligned with your true self, improving your overall happiness and well-being.

    Throughout this program, you'll transform your understanding of how your brain and body react to stress and learn how to respond with confidence and self-compassion. You'll establish boundaries, release outdated habits, and gain a new perspective on your life experiences. Most importantly, you'll learn to trust yourself deeply.

oin Us Now

Ready to transform your life?
Sign up for the self-paced program today.

Discover how Mastering Me can help you live with less anxiety and more joy, confidence, and satisfaction.

Mastering Me Group Course Waitlist

The Next Group Online Course Starts January 2025.
Join the Waitlist.

Don't let anxiety dictate your life’s path. Take the first step towards mastering your mind and reclaiming your freedom with Mastering Me.

Learn more about your guide, osy.

  • Mayo Clinic Certified Wellness Coach

  • National Board Certified Health and Wellness Coach

  • Certified Meditation and Mindfulness Instructor

I can teach you how to manage your sympathetic nervous system. In doing so, you become aware of thoughts and emotions that stimulate a stress reaction, and we can then retrain your brain to move through your anxiety and back to a rest and recovery state. This is how you reclaim your sense of safety so you can experience the full, emotionally balanced, and satisfying life you deserve.

In 2007, I was thrown from my horse and broke my neck at cervical 5 and 6. I couldn’t feel my arms for two months. The extreme pain and acute anxiety regarding my future was an all-consuming panic. Having a spinal cord injury put me in the front row of the classroom on what was happening to my autonomic nervous system. I witnessed every day how it was reacting or responding to my pain, fears, thoughts, beliefs, and emotions. In honor of my healing journey, I have dedicated myself to helping women understand their reactions and master their response to everyday stress.

Frequently Asked Questions

  • The short answer is you can't. Your SNS is hard-wired in your brain to help keep you alive and has been since your ancestors were in danger of sabertooth tigers. Your SNS can't tell the difference between a tiger and a stressful email, and both are lumped together as potentially lethal threats. I will teach you how to switch back over to the parasympathetic nervous system (PNS) to manage your stress and anxiety.

  • The stress hormones introduced the first time you react to stress continue to build up in your body, so everything you feel increases with each cycle. If you were running and fighting a tiger, you would burn off the hormones as you dealt with the threat. At your desk, you are only accumulating the hormones—and it can get intense.

  • Yes, if you choose to do the work! The SNS will turn on every time, but when you switch back to your PNS when you first notice the symptoms, you are now managing your nervous system. It’s like anything else we focus on—if we are consistent, the routine becomes easy. If we put things off and ignore the signs, the issue gets bigger–and harder.

  • First, you’ll learn about your nervous system and how the brain works to keep you safe. Next, we practice the management of your SNS symptoms and find out what tools work for you and your unique beliefs, patterns, and fears. Then, we retrain your brain to respond to your specific stressors instead of always reacting.

    This is a holistic approach that has been very effective for both my clients and my healing of anxiety. Since starting to work with me, not a single one of my clients has experienced another anxiety attack!

  • While stress and fear are constants in your life, the way that you experience anxiety can shift dramatically depending on what else you have going on. Your stress response can be heightened and you may feel anxious more frequently when dealing with:

    ✦ Life changes like marriage, divorce, moving, experiencing a health crisis, or having a baby.

    ✦ High-pressure situations: starting a new job, getting a big promotion, switching to a more visible role, or launching a business.

    ✦ Low self-esteem, imposter syndrome, attachment to outcomes, or unrealistic expectations.

    ✦ Interpersonal issues such as relationship conflict—or even the pressures of navigating social media.

  • As women, we’re conditioned to put the needs of others ahead of our own, and as high-performers, we’re driven to live up to high expectations. When you combine the two, it’s no wonder that women are headed to burnout because this isn’t sustainable. If you want a healthy work-life balance for your family members, employees, colleagues, or clients, why wouldn’t you deserve the same?