You’re Built for More Than Just Surviving The Mentally STRONG Intensive is a meaningful experience created to help you build resilience and move forward with purpose.

With guided reflection and practical tools, you'll work through the Five SELFs: Self-Care, Self-Regulation, Spiritual Self, Self-Improvement, and Self-Movement. Each one helps you manage emotions, connect with your truth, and begin turning pain into purpose. Learn More The Mentally STRONG Intensive Feel to Heal
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Dr. Cristi Bundukamara presenting with a warm smile, embodying compassion and guidance during a grief intensive session
A person embracing a new beginning and finding new meaning and purpose after the loss of a husband, symbolizing hope and renewal.
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The Mentally STRONG Method Course

This self-improvement course thoughtfully guides adults in recognizing and overcoming negative thoughts, managing emotions with care, and making choices that empower them. You'll learn to reduce stress, grow your confidence, and communicate more effectively. Along the way, you'll build supportive relationships that help you and those around you become Mentally STRONGer.

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What to Expect

An Online Self-Improvement Course that Teaches You How to Discover Your True Potential

The Mentally STRONG Method Online Course is a self-improvement course that teaches adults how to identify negative thoughts, manage their emotions, and make empowered choices to become their best selves. During this personal development course, you will learn how to use the Mentally STRONG Method to overcome common challenges such as stress, lack of confidence, and poor communication skills. We will also encourage you to build mutually beneficial relationships and support one another so we can all be Mentally STRONGer together.

Recommended Course Tools:
Get the “Discover the Mentally STRONG Method” book on Amazon
Access free content by subscribing to her YouTube Channel

Video Lessons in each module

Downloadable Worksheets

Practices and Activities

Bonus Materials

What Actually Happens Over the 3 Days

01. Thought Mastery

Outcome: Untangle mental clutter and turn it into clear, confident action.

The Thought Map · 13 min 01 sec
Dr B introduces the signature Thought Map, then guides you through creating your own.
Hands-on: Complete a personal Thought Map.

The Importance of Organizing · 23 min 32 sec
Tour the ten thought categories and learn why sorting them is the first step to real choice.
Tools: Identify & Organize / Power of Choice worksheet and Mentally STRONG Brain practice.

Negative Thoughts · 14 min 39 sec
Spot distorted self-talk, reorganise it, and choose healthier responses.
Practice: Distorted Thinking exercise.

Personal Vision · 22 min 13 sec
Craft a Personal Vision that guides every decision—who you want to be, where you want to go, and what might hold you back.
Activity: Write your Personal Vision statement.

Core Connections · 9 min 10 sec
Learn how to teach this approach to children so they can organise feelings and act in line with their future selves.
Practice: Core Connections worksheet.

 

02. Emotional Regulation

Outcome: Steady strong feelings in minutes, not hours.

Anxiety and Worry · 13 min 57 sec
See why some anxiety is useful, learn the four intensity levels, and choose the response that fits each one.
Practice: Anxiety as a Strength worksheet.

Grief · 14 min 29 sec
Organise unresolved grief and use the Power of Choice to move it safely through your system.
Practice: Emotional Teapot Theory exercise.

Trauma · 19 min 17 sec
Define trauma, sort your memories, and write a new narrative that returns control to you.
Practice: Comfortable in Your Story letter to your younger self.

Addiction · 13 min 52 sec
Apply the Method to any addictive pattern—food, screens, alcohol—and map the benefits of change.
Practice: Benefit Analysis for Addiction.

Spiritual Conflict · 11 min 05 sec
Explore questions like “Why me?” and align your spiritual beliefs with daily choices.
Practice: Reflective Why Me journal prompt.

03. Empowered Choice

Outcome: Act with clarity and confidence, even when life gets messy.

Triggers · 8 min 18 sec
Spot the people, places, or dates that set you off, then choose new responses before emotion takes over.
Practice: Evaluate Triggers worksheet.

Behaviors and Choices · 12 min 40 sec
Shift from autopilot to intentional action by mapping how each behaviour supports or blocks your real goals.
Practice: Benefit Analysis and Healthy Boundaries.

Injustice · 12 min 41 sec
Channel “life is not fair” energy into purposeful change and personal growth instead of resentment.
Practice: Choose Love exercise.

Living Mentally STRONG (Conclusion) · 4 min 29 sec
Review Think → Organize → Choose, then create a daily plan that keeps every decision aligned with your values.
Quick recap activity: three-step action checklist.

 

Testimonials

Real Experiences

Testimonial from Raluca Cozan

The Mentally STRONG model is convenient with walk-in hours, combining counseling and med checks. Irina provides excellent care.

Raluca Cozan

Testimonial from Paul Pandelea

Mentally STRONG has everything I need. Irina is incredibly patient and supportive, making a significant difference in my life.

Paul Pandelea

Testimonial from Dawn Martinez

I’ve been going to Mentally STRONG for years. Ruairidh Weir is a kind counselor who teaches great coping skills. I’m grateful for their support.

Dawn Martinez

Testimonial from Becky Dirksen

I appreciate the care at Mentally STRONG. Meeting Dr. B, who understands grief, was impactful. The staff’s support has been invaluable.

Becky Dirksen

Testimonial from Samantha Reid

I’ve been coming here for years. Mentally STRONG always accommodates me, making med management easier. Love the care.

Samantha Reid

Testimonial from Patrick Galindo

This course was transformative, helping me understand my past and sharpen my power of choice. It provided tools to move forward positively.

Patrick Galindo

Testimonial from Marybeth P

The Mentally STRONG Method helped organize my thoughts. The online course was convenient, and Dr. B’s book was a great start. Life-changing.

Marybeth P

Sara H, a Mentally STRONG Method Course Participant

This company and course offer great tools for self-care, helping you be more mindful in decision-making and organizing your thoughts.

Sarah H.

Jonathan G, a Mentally STRONG Method Course Participant

Thought Mapping has been a favorite tool for organizing thoughts and writing. Applying it to mental health has been incredibly helpful.

Jonathan G

Annie H, a Mentally STRONG Method Course Participant

This is a great way to challenge negative thinking patterns in a comprehensive way which considers each person as unique

Annie H.

Brooke A, a Mentally STRONG Method Course Participant

I’m a lot more focused than I have been, and I absolutely loved learning this method and want to work in this capacity.

Brooke A.

Angela M, a Mentally STRONG Method Course Participant

I learned it’s okay to take time for self-work. I realized my childhood trauma triggered my need to prove my self-worth through success.

Angela M

Linda C, a Mentally STRONG Method Course Participant

The “Thought Map” was incredibly helpful in clearly connecting past and current events to our moods and choices today.

Linda C.

John S, a Mentally STRONG Method Course Participant

This course taught me that I am truly succeeding and strongly affirmed positive self-talk. This was outstanding!

John S

Tim P, a Mentally STRONG Method Course Participant

Thought Maps are a great way to effectively organize and identify why and where our emotions are truly coming from.

Tim P.

Taylor Bright, you helped save someone dear to me. You’re a true hero. Thank you, Dr. Michelle, for your care and kindness when it mattered most.

Jennifer

I thought powering through was strength. But after two Mentally STRONG sessions, I finally feel rested. Real strength is knowing when to pause and care for yourself.

J.W.

An extremely powerful training. The presenter truly embodied her message. Deep respect for her journey, which offered valuable insight to support others in theirs.

CEU Course Participant

Excellent presentation! I’d love to hear Dr. B expand on this topic in the future. It was both personally and professionally helpful.

CEU Course Participant

Ready to join the Mentally STRONG Intensive?

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Strength Through the Mentally STRONG Method

FAQ

Questions and Answers

Is This Course Right for Me?

This course is ideal for adults who struggle with self-image, confidence, communication, stress, or negative emotions. If you're looking for practical strategies to manage your mental health and make empowered choices, this course is right for you.

What is the Mentally STRONG Method?

Created by Dr. Cristi Bundukamara Ed.D. PMHNP, The Mentally STRONG Method is a "do it yourself" approach to understanding how past experiences and circumstances impact feelings and behaviors. Rooted in Cognitive Behavioral Therapy (CBT) theories and developed by experienced mental health professionals, it helps individuals assess their own stories and understand their effects on daily life.

What Will I Learn?

This course is designed to help you enhance your mental health by teaching you how to use the Mentally STRONG Method to identify negative thoughts, manage your emotions, and make positive life choices. You will also learn how to improve your self-image, boost confidence, and overcome common challenges such as stress, lack of confidence, and poor communication skills. Additionally, the course will guide you in developing healthy relationships, improving communication skills, and overcoming feelings of sadness, fear, or anxiety.

How Do I Sign Up?

You can currently register for the Mentally STRONG Method Course on our website using the “Enroll Today”” button above. This self-improvement course is hosted completely online and broken down into 17 separate modules, including bonus materials. We have created a series of video, audio, and reading lessons that you can complete at your own pace. Feel free to take your time or move as quickly as you’d like.

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