CBT program
Sleep Again
Overcoming insomnia with CBT (CBT-I)
N6 weeks · 10–15 min/day · første uge gratis
Programmer
Strukturerede programmer for det, du faktisk står over for
Seks ugers programmer bygget af klinikere, som kører på dine egne data — de behandlinger, klinikker griber til først, genopbygget til ti minutter om dagen.
Hvad dette er
Rigtige behandlingsprotokoller, genopbygget til hverdagen
Dette er ikke meditationspakker eller rådgivningsbiblioteker. Hvert program er et seks ugers terapiforløb bygget af klinikere — de samme førstelinjeprotokoller, der bruges i klinikker, omstruktureret til ti til femten minutter om dagen med en coach på video.
Det, der får det til at virke, er cyklussen: hvert program har en daglig måling — en søvndagbog, en bekymringslog, en panikanfaldslog — og en ugentlig gennemgang, der læser dine tal og justerer planen. Du ser ikke på et kursus. Du gennemfører en behandling, tilpasset dine egne data.
Udvalgt
Start, hvor de fleste starter
Angst & frygt
7 programmerCBT program
False Alarm
Overcoming panic attacks with CBT
E6 weeks · 10–15 min/day
CBT program
What If
Overcoming worry and generalized anxiety with CBT
E6 weeks · 10–15 min/day
CBT program
Spotlight
Overcoming social anxiety with CBT
E6 weeks · 10–15 min/day
CBT program
Face First
Overcoming specific fears and phobias with CBT
E6 weeks · 10–15 min/day
CBT program
All Clear
Overcoming health anxiety with CBT
P6 weeks · 10–15 min/day
CBT program
Hold Steady
Overcoming OCD with exposure and response prevention (ERP)
G6 weeks · 10–15 min/day
CBT program
Steady Ground
Stabilization and coping after trauma (phase-1)
G6 weeks · 10–15 min/day
Humør & motivation
7 programmerCBT program
Lift
Lifting low mood and depression with CBT
N6 weeks · 10–15 min/day
CBT program
Recharge
Managing stress and burnout with CBT
N6 weeks · 10–15 min/day
DBT program
Ride the Wave
Managing intense emotions with DBT
M6 weeks · 10–15 min/day
DBT program
Name It
Understanding and naming your emotions with DBT
M6 weeks · 10–15 min/day
DBT program
Stormproof
Getting through a crisis without making it worse with DBT
N6 weeks · 10–15 min/day
DBT program
Still Here
Living with grief and loss using DBT skills
M6 weeks · 10–15 min/day
DBT program
Level
Steadying rapid mood shifts with DBT
R6 weeks · 10–15 min/day
Hvordan du ser dig selv
9 programmerCBT program
Good Enough
Overcoming perfectionism with CBT
N6 weeks · 10–15 min/day
CBT program
Solid
Building self-esteem with CBT
N6 weeks · 10–15 min/day
CBT program
Own It
Overcoming imposter feelings with CBT
N6 weeks · 10–15 min/day
CBT program
Inner Ally
Building self-compassion
N6 weeks · 10–15 min/day
CBT program
True Reflection
Coping with body image distress using CBT
G6 weeks · 10–15 min/day
DBT program
Middle Path
Escaping all-or-nothing thinking with DBT
M6 weeks · 10–15 min/day
DBT program
Valid
Taking your own feelings seriously: self-validation with DBT
I6 weeks · 10–15 min/day
DBT program
Unhidden
Easing shame and guilt with DBT
I6 weeks · 10–15 min/day
DBT program
Take Shape
Coping with emptiness and building a steady sense of self with DBT
R6 weeks · 10–15 min/day
Krop & sundhed
5 programmerCBT program
Steady Pace
Living well with chronic pain using CBT
P6 weeks · 10–15 min/day
CBT program
Gut Sense
Calming IBS with gut-directed CBT
P6 weeks · 10–15 min/day
CBT program
Nourish
Rebuilding a peaceful relationship with food using CBT
G6 weeks · 10–15 min/day
DBT program
Groundwork
Reducing emotional vulnerability with the DBT body-care skills
M6 weeks · 10–15 min/day
DBT program
Mindful Plate
Overcoming emotional and binge eating with DBT
R6 weeks · 10–15 min/day
Vaner & handling
5 programmerCBT program
Start Small
Beating procrastination with CBT
N6 weeks · 10–15 min/day
CBT program
Even Keel
Managing anger with CBT
S6 weeks · 10–15 min/day
CBT program
Clear Path
Changing drinking and substance habits with CBT
S6 weeks · 10–15 min/day
DBT program
Second Thought
Taming impulsivity with DBT
N6 weeks · 10–15 min/day
DBT program
Flashpoint
Cooling rage and anger outbursts with DBT
N6 weeks · 10–15 min/day
Relationer
9 programmerCBT program
Speak Up
Building assertiveness with CBT
S6 weeks · 10–15 min/day
DBT program
Steady Hands
Parenting with big emotions, using DBT skills
M6 weeks · 10–15 min/day
DBT program
Green Light
Working with jealousy and envy using DBT
N6 weeks · 10–15 min/day
DBT program
Common Ground
Getting your needs met while keeping the relationship with DBT
S6 weeks · 10–15 min/day
DBT program
Fair Fight
Handling conflict without blowups, with DBT
S6 weeks · 10–15 min/day
DBT program
Give and Take
Overcoming people-pleasing with DBT
S6 weeks · 10–15 min/day
DBT program
Reach Out
Building connection and easing loneliness with DBT
S6 weeks · 10–15 min/day
DBT program
Soft Landing
Coping with rejection sensitivity using DBT
I6 weeks · 10–15 min/day
DBT program
Anchored
Calming fear of abandonment and relationship storms with DBT
R6 weeks · 10–15 min/day
Trivsel & modstandskraft
5 programmerCBT program
Bright Spots
The science of gratitude and wellbeing
P4 weeks · 8–12 min/day
CBT program
Bounce
Building resilience and coping skills
S5 weeks · 8–12 min/day
DBT program
Present Tense
DBT mindfulness and wise mind foundations
M6 weeks · 10–15 min/day
DBT program
As It Is
DBT radical acceptance: living with what you can't change
M6 weeks · 10–15 min/day
DBT program
Finely Tuned
Thriving as a highly sensitive person with DBT
I6 weeks · 5–8 min/day
Tre tilgange
Én praksis, tre former for terapi
CBT-programmer
Skift kredsløbene mellem tanker, adfærd og hvordan du har det — målt uge for uge.
24 programmerSleep AgainInsomniaFalse AlarmPanic attacksWhat IfWorry & GADSpotlightSocial anxietyFace FirstFears & phobiasAll ClearHealth anxietyHold SteadyOCDSteady GroundCoping after trauma+ 16 mere →
DBT-programmer
Færdigheder til intense følelser, krisemomenter og relationer — forankret i dagbogskortet.
24 programmerRide the WaveIntense emotionsName ItEmotion literacyGroundworkBody-driven volatilitySteady HandsParental reactivityStormproofCrisis momentsSecond ThoughtImpulsivityFlashpointExplosive angerGreen LightJealousy & envyPresent TenseAutopilot & reactivityMiddle PathAll-or-nothing thinkingAs It IsRadical acceptanceStill HereGrief & lossCommon GroundRelationshipsFair FightRelationship conflictGive and TakePeople-pleasingReach OutLonelinessValidSelf-invalidationSoft LandingRejection sensitivityUnhiddenShame & guiltFinely TunedHigh sensitivityAnchoredFear of abandonmentMindful PlateEmotional & binge eatingTake ShapeChronic emptinessLevelMood instability
ACT-programmer
Skab plads til svære følelser og bevæg dig mod det, der betyder noget — værdibaseret, accept-baseret.
Under udviklingSådan fungerer hvert program
Dine data driver programmet
1Mål
En to-minutters daglig log — søvndagbog, bekymringslog, panikanfaldslog — hvad end dit programs måleinstrument er.
2Lær
Korte videosessioner med din coach, plus øvelser der sætter metoden i gang samme dag.
3Juster
En ugentlig gennemgang beregner dit tal — søvneffektivitet, forudsigelser der gik i opfyldelse — og tilpasser næste uge derefter.
Dine coachesNNina· Sleep, mood & the self clusterEElena· Anxiety & exposureSSofia· Action & habitsGGrace· High-caution clinical carePPriya· Mind–body & wellbeingMMaya· DBT: emotion regulation coreNNathan· DBT: crisis & impulseMMika· DBT: mindfulness & acceptanceSSimone· DBT: interpersonal effectivenessIIris· DBT: the sensitive selfRRuth· DBT: high-caution clinical care
Protokolbaseret
Bygget på de førstelinjebehandlinger, klinikker bruger — CBT-I, eksponering, adfærdsaktivering.
Målt, ikke gættet
Validerede vurderinger ved udgangspunkt, midtvejs og afslutning. Fremgang er et tal, du kan se.
Ærlig adgangsstyring
Sikkerhedsscreeninger før de tunge værktøjer — og enkel henvisningsvejledning, når selvhjælp ikke er den rette vej.
Start gratis
Hvert programs første sessioner og udgangsrapport er gratis. Fortsæt kun, hvis det virker.
24 CBT-programmer er live. 24 flere i DBT er på vej.
Enkeltsygdomsplatforme sælger ét kursus for $60-$400 — og det er hele butikken. Her er hvert program prissat for sig selv, og livets sammenfiltringer er dækket: relaterede programmer bundtes sammen, to eller tre med rabat.
Vær først med
Programmerne lanceres snart på nettet og i Untangle-appen. Fortæl os, hvor vi kan nå dig.