- “Skills for Change”
Educational online training on psychological self-help skills
Interactive online sessions with structured psychoeducational materials to develop psychological literacy and self-care skills. The lessons combine focused theory and practical exercises, giving you the opportunity to learn and practice emotional self-help and self-care skills independently.
Attention! These products are intended for educational and self-discovery purposes. The “Skills for Change” sessions are not a substitute for one-to-one work with a mental health professional and are not intended to prevent severe psychological distress or treat psychiatric disorders. If you are experiencing deep emotional distress, crisis or prolonged psychological discomfort, we encourage you to seek the advice of a qualified professional who can provide individual support.
Opportunity to develop psychological literacy
The ability to regulate your reactions is a skill that can be developed
Living a more balanced life does not always mean waiting for calmer or easier times. In many cases, it is possible to develop skills that help you better navigate the changes, tensions and uncertainties that characterise everyday life.
The sessions offer the opportunity to learn and practice techniques based on psychological principles, designed to train self-regulation of thinking, emotions and attention in the context of both work and personal life.
About the “Skills for Change” sessions”
Psychoeducational materials and practical applications
“The Skills for Change is a series of online classes for those who want to develop a greater understanding of their own and others” behaviour, solve problems more successfully, make more informed decisions and enhance their emotional well-being.
There are five thematic sessions, which go step by step through different aspects of the psyche and offer the opportunity to learn psychological techniques to manage them more consciously:
- “Introduction to change”
- “The ability to change in trigger situations”
- “The ability to change through emotions”
- “Changing minds”
- “The ability to change through values”
the possibility to choose the format that suits you best
Possibility to attend individually or as a series
The sessions are designed as a complementary series, but can also be taken separately.
The content of each lesson includes:
- Insights into psychological theory
- Introduction to a specific psychological technique (or several)
- Practicing the pychological technique in a group with other participants
- Opportunity to ask questions, share experiences
- Invitation to practice in your daily life and to explore further
The content provides an opportunity to practice skills that can support more informed behaviour and emotional self-care skills in the long term.
lesson content
What will you learn in each lesson?
In class “Introduction to change” an overview of short- and long-term approaches to help manage emotional processes. Participants are introduced to four important aspects of the psyche: thinking, emotions, values and automatic reactions.
01
Automatic reactions
“The ability to change in trigger situations”
This lesson explains what automatic reactions are, how they are formed Triggers and what the cycle is for overcoming them. It explains common reactions to stress and how people try to protect themselves from it. The practical part gives the opportunity to learn and try out techniques STOPP and “Thinking Self, Watching Self”, which, when practised in daily life, can help stop impulsive reactions and lay the foundations for more mindful action.
02
emotions and feelings
“The ability to change through emotions”
This session explores what emotions and feelings are, how they arise and why they sometimes make informed decision-making difficult. It explains how to start allowing yourself to feel while managing emotions in a psychologically healthy way - integrating rather than repressing. The practical part offers the opportunity to learn techniques “Name a feeling!” and NNN, that can help regulate emotional reactions and increase inner balance in everyday life.
03
Thinking
“Changing minds”
This session explores the three levels of depth of thinking and takes an in-depth look at common thinking errors that affect emotions and actions. The practical part provides an opportunity to learn techniques “Restructuring negative automatic thoughts”, that can help change habitual cycles of thinking and create a clearer perspective on everyday life.
04
Personal value system
“The ability to change through values”
This session explores what a personal value system is and how values awareness can help you make clearer, more stable and healthier decisions in the long term. Participants learn how values shape the direction of everyday actions and how they can become a support in emotionally difficult situations. In the practical part, a technique is offered “I'm FOR it, I'm AGAINST it”, which can help clarify personal orientations and shape more informed behaviour.
2026 calendar
Jan
31
“Introduction to change”
Recording available
Apr
4
“The ability to change in trigger situations”
4 April (Saturday) 10:00-13:00, online (Zoom)
mai
30
“The ability to change through emotions”
30 May (Saturday) 10:00-13:00, online (Zoom)
Sep
26
“Changing minds”
26 September (Saturday) 10:00-13:00, online (Zoom)
new
28
“The ability to change through values”
28 November (Saturday) 10:00-13:00, online (Zoom)
When can you benefit most from taking part in Skills for Change?
When you want to better navigate emotionally intense situations
In situations where, despite commitment, emotional reactions tend to trigger automatically and it is difficult to act consciously.
When emotions make clear thinking and decision-making difficult
Moments when emotional intensity reduces your ability to maintain clarity and consistently act on your values and intentions.
When it's hard to consciously stop recurring negative thoughts
Situations where the same scenarios are replayed in your mind, making it difficult to concentrate, calm down and take a broader view of situations.
When planned changes are postponed due to daily pressures
When important goals or intentions are put on hold because the demands and responsibilities of daily life require a large investment of energy and attention.
When prolonged stress affects emotional balance
When increased demands at work, caring for loved ones or other sources of prolonged stress affect well-being and communication in everyday life.
When chronic illness affects daily life
In situations where physical illnesses (e.g. oncology, chronic pain, etc.) and related experiences cause additional emotional strain and difficulty in daily functioning.
Affordable prices
A practical contribution to psychological self-care
The offer is designed to make materials for developing psychological literacy available to as wide a range of people as possible, providing flexible and transparent access to psychoeducational content.
Almost risk-free
€3,60
about the lesson “Introduction to change”
Join the introductory session for a nominal price and assess how it benefits you and whether you want to continue with the other sessions.
the best offer
At full power
€99
on annual subscription for all classes
Become a psychological technician in the video library “Psychologist in your pocket” annual subscription and visit all “The ability to change” free of charge.
If you choose this option, you will receive regular email reminders about the lessons and access links to participate online.
Little by little
€36
on one Lessons
Attend the sessions individually, choosing the topic of your interest.
Evidence-based approach
The content of the “Skills for Change” sessions is based on contemporary research in psychology and neuroscience on human behaviour and the development of psychological literacy.
Insights from cognitive behavioural therapy (CBT)
Acceptance and Commitment Therapy (ACT) insights
Knowledge of behaviour change and impulse control
Knowledge of neuro-plasticity
Our team
Content created by professionals
The content of the lessons is developed by experts who structure and systematise the knowledge to make it easy to understand and use in everyday life.
Daiga Katrīna Bitēna
Clinical and health psychologist, researcher
Co-founder of the IDARTO Centre.
Lāsma Poļikeviča
Personal growth coach
Co-founder of the IDARTO Centre.
References
★ ★ ★ ★ ★
4.55 of 5
Attention! Participants' individual experiences vary. Feedback reflects personal impressions, not guaranteed results.
Structured
“The lessons were well structured and interactive - a good balance between the theoretical basis, the practical part, and group work. A successful and easy to understand visual format was thought about. Thank you for your hard work! May your work bear fruit!”
★ ★ ★ ★ ★
Dace, 35
Human
“The structure was easy to follow - explanation, examples and then the opportunity to practice the techniques in small groups. It really helped to understand how it all works. Very professional and with a lot of humanity.”
★ ★ ★ ★ ★
Walter, 29
Practical applications
“The “Introduction to Change” session was surprisingly practical and applicable to life. I liked that everything was explained in a simple and understandable way and I could try the techniques straight away. It felt like I finally had tools to use after the session.”
★ ★ ★ ★ ★
Laura, 44
Simple
“The lesson was more than I expected. The theory was linked to real-life situations and the facilitators were able to explain complex things in simple language. I left feeling that I finally understood why I reacted the way I did and what to do about it.”
★ ★ ★ ★ ★
Karl, 38
Answers to frequently asked questions
Can I take these classes if I already see a psychologist or therapist regularly?
Yes. The knowledge you learn in these classes can complement your individual work, which you do under the guidance of a professional.
Can these sessions replace seeing a psychologist or therapist?
No. The “Skills for Change” sessions are psycho-educational. They cannot replace
working with a mental health professional. If you are experiencing deep emotional distress, a crisis or prolonged psychological discomfort, we encourage you to seek the advice of a qualified professional who can provide individual support.
How long will I have access to the class materials?
Lessons are recorded and the recording is available within a few days of the lesson. It will remain at your disposal indefinitely.
How secure is the payment for the lessons?
For payment processing we use Thinkific Payments, provided by Stripe - one of the world's most secure and widely used payment systems We don't store or see your payment information - it's processed by Stripe, using the highest security protocols.
How is personal data stored?
Personal data is stored in a secure environment using Thinkific a platform that meets international standards on security and data protection. Data is not passed on to third parties without your explicit consent. The data is only used to provide access to the subscription and to send informative messages to emails from the IDARTO Centre, which you can unsubscribe from at any time. More in “Privacy Policy”.
Will you refund my purchase if I buy access but don't attend the class?
No. However, you will have access to a recording of the lesson. Please consider your timetable carefully before purchasing and take responsibility for attending the classes.
Will I have access to an invoice for my purchase?
Yes, an invoice will be automatically sent to your email after purchase.
What happens after the purchase?
After your purchase, you will automatically receive an email confirming your registration and providing you with an access link. A few days before the class, we will send you a confirmation email with the access link.
Is it possible to pay by bank transfer?
Yes. To pay by bank transfer, please send us your details by email to [email protected]. We will invoice you and grant you access to the materials upon payment.
Still have questions?
If you do not find the answer to your question in this section, please contact [email protected]
Mental health is a key element in the quality of everyday life
Worldwide more than 1 billion people face mental health problems According to Dr Tedros Tedros, Director-General of the WHO Adhanom Ghebreyesus: “Transforming the mental health system is one of the most urgent public health challenges (WHO, 2 September 2025)”.
Self-help and self-care as part of mental health prevention is an established trend in contemporary psychology (especially for mild and moderate difficulties, as well as for prevention), including in digital form (Coull & Morris, 2011).
It is possible to look after yourself
We know that support from mental health professionals can be expensive, difficult to access and often takes a long time before a person makes the decision to seek help.
The “Skills for Change” sessions empower everyone for yourself, learn, in a safe, private and non-threatening way, the tools to help you organise your thoughts, calm your emotions and strengthen your inner support - step by step, at your own pace.
The first step can be taken today.
We work for you
✓ Evidence-based content
✓ Learning from foreign examples
✓ With public support
Social entrepreneurship
Most of the products and offers developed by the IDARTO Centre are aimed at strengthening and preventing everyday emotional health. They are available to anyone who wants to develop psychological literacy and learn self-help and self-care skills.
At the same time, as a social enterprise, IDARTO Centre pays special attention to people with chronic diseases (e.g. oncological, cardiovascular, chronic pain, etc.), whose everyday life is often associated with increased psycho-emotional stress and a greater need for structured emotional self-care.
Collaboration
Services are developed by learning from foreign partners.
Co-funded by
The European Union, the National Development Plan, and the EU are playing a role in the implementation of the services.
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