برنامه‌ها · Low mood & depression · Lift
Lift
Lifting low mood and depression with CBT
Low mood shrinks your life, and the shrinking lowers your mood — a spiral with mechanics, not a character verdict. This program reverses it the way the evidence says works best: small, scheduled, values-linked action first, motivation after. Ten minutes a session, two minutes a day, and your own data showing you it's working.
با کوچ Ninaنگاهی به برنامه
- این برنامه برای چه کسانی است
- For anyone stuck in flat, grey, can't-get-started days — weeks of doing less and feeling worse for it.
- این برنامه چیست
- A six-week course in behavioral activation and cognitive behavioral therapy for low mood — an evidence-based treatment for depression that works by changing what you do before it changes how you feel.
- قالب
- 10–15 min/day — coach videos, a mood-activity check-in, and a weekly review that adapts your plan.
- قیمت
- First week free — including your baseline mood report. Then $99, one-time — not a subscription.
- این برنامه مناسب شما نیست اگر
- You are having thoughts of harming yourself, or you cannot keep yourself safe. This is self-guided and is not the right tool for that — in the US, call or text 988 for the Suicide and Crisis Lifeline. The program screens for risk before it starts.
Low mood has a shape, too
- Getting up already feels like the day lost.
- Things you used to enjoy? You can't remember the last time you tried.
- Doing less, then feeling worse for doing less — and doing even less because of that.
- "I'll start when I feel motivated" — except the motivation never quite arrives first.
- It's been weeks, not days.
Your activity data drives the program
Not a course you watch — a loop you run. Lift reads your evenings and adjusts your plan, the same way behavioral activation works in a therapist's office.
Measure
A two-minute evening check-in — mood, energy, and what actually happened. No judging, just recording.
daily · 2 minLearn
Short sessions with Nina teach the method — the downward spiral, action before motivation, the thought record for low mood.
10 min · most daysAdjust
The weekly review computes your scheduled-activity completion and titrates your plan — add, hold, or shrink, never to zero.
weekly review↻ the loop runs weekly — six times
Scheduled-activity completion is the number the program tunes against. Clear 80% or better and the plan adds one activity, or upgrades one to its bigger version. Below 50%, activities shrink to smaller versions instead — the count never goes to zero. We cut the size, never the schedule.
Six weeks, one method
Seventeen sessions and six weekly check-ins. The first week is free — including your baseline mood report.
Week 1Understand the SpiralThe mechanics of low mood3 جلسه
Week 2Start the EngineSmall, scheduled, yours4 جلسه
Week 3Build MomentumShrink it till it starts4 جلسه
Week 4Retrain the ThoughtsThe critic, cross-examined4 جلسه
Week 5ReconnectPeople, loops, and the body4 جلسه
Week 6Keep MovingYour plan for the grey days3 جلسه
Nina
Sleep, mood & the self cluster · راهنمای 8 برنامه
The steady behavioral coach — patient, methodical, quietly optimistic. Nina is the coach who convinces you to spend less time in bed and makes it feel reasonable, talking about your numbers like a friendly scientist, not an accountant.
“Hi, I'm Nina. Over the next six weeks we're going to get your life moving again — not by waiting to feel like it, but by starting anyway, in small enough pieces that you actually will.”
The first-line behavioral treatment, faithfully built
Behavioral activation is one of the best-evidenced treatments for depression — in head-to-head trials, as effective as full cognitive therapy, and it works by changing what you do before it changes what you think. Lift implements the standard protocol: scheduled, values-linked activity first, cognitive restructuring layered on once the spiral loosens its grip.
- Behavioral activationMartell, Jacobson
- Values-linked activity scheduling
- Cognitive restructuring for low moodBeck
- Relapse prevention
We screen before we start
Depression carries real risk, and we take that seriously from the first screen. Any sign of thoughts of self-harm routes straight to crisis resources — immediately, without waiting on the rest of the program — and a severe depression score adds a warm recommendation to loop in a clinician, while the program keeps going alongside that.
This program is not medical advice, and it's built for mild-to-moderate low mood, not a crisis. We'd rather point you to the right door than let you push through the wrong one.
Lift، در کنار بازار رقابتی
| LiftResiliens | SilverCloud by Amwellsilvercloud.amwell.com | Meru Healthmeruhealth.com | |
|---|---|---|---|
| قیمت | $99 یک‌بار پرداخت (قیمت قبلی $149) — برنامه از آنِ شماست | Not published — institutional license only (employer, health plan, or health system); no direct consumer price | Primarily employer/health-plan sponsored (outcomes-based pricing, not public); self-pay individual track exists with no published flat price |
| ساختار | 6 هفته · 17 جلسه + بازبینی‌های هفتگی | 8-module Depression Programme over roughly 6–8 weeks, self-guided or Supporter-guided track | Tiered by severity: Coaching (2 months), Therapy (3 months/12 weeks), Advanced (6–12 months with psychiatric support) |
| شخصی‌سازی | Mood-activity check-in → completion rate → activity titration | Supported track: an assigned coach reviews progress weekly and can adjust goals; self-guided track has none | Care built around the individual's schedule; biofeedback data (e.g. HRV) feeds into coaching |
| پشتیبانی انسانی | خودراهنما · دروازه‌های ارجاع به متخصص بالینی از پیش تعبیه‌شده | Optional 'Supporter' coach role gives async written weekly reviews (not live sessions); escalation path to a live Amwell provider | Licensed therapists (psychiatrists at the Advanced tier) via live scheduled video sessions plus async daily in-app chat |
| دسترسی | خودسرویس، همین امروز شروع کنید | Institutional only — no self-serve consumer purchase path found | Primarily employer/health-plan sponsored, with a self-pay individual signup path |
| گستردگی | کاتالوگ بیش از ۷۰ برنامه · دو تا سه برنامه مرتبط را بسته کنید و صرفه‌جویی کنید | Broad catalog: depression, anxiety, stress, insomnia, resilience, substance use and more | Depression, anxiety and burnout — narrower catalog than SilverCloud |
| پلتفرم‌ها | Web · iOS · Android | Web · iOS | iOS · Android |
منابع: قیمت‌گذاری رقبا و صفحات برنامه — هر مقدار تولیدی یک آدرس منبع و تاریخ دسترسی دارد، و حقایق منتشرنشده «منتشر نشده» برچسب می‌خورند، هرگز حدس زده نمی‌شوند.
چرا آن را متفاوت ساختیم
- The clinic's engine, not a chatbot or a content library. Your plan is recomputed weekly from your own completion data — the behavioral-activation mechanism that does the heavy lifting, not an open-ended chat or a static module library.
- One price, no employer required. $149 once, self-serve from day one — no institutional license, no outcomes-based billing, no waiting on an employer to offer it.
رایگان شروع کنید. اگر مؤثر بود ادامه دهید.
هفته اول
- Onboarding + two full sessions
- Daily mood and activity check-in
- Your baseline mood report
برنامه کامل
- All six weeks of Lift, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
روی بیش از یک موضوع کار می‌کنید؟ برنامه‌های مرتبط را می‌توان با هم ترکیب کرد — دو یا سه مورد با تخفیف. قیمت‌گذاری بسته‌ای به‌زودی ارائه می‌شود.
قبل از شروع Lift عمیق‌تر شوید
- Behavioral Activation: The Depression Skill That Doesn't Require MotivationBehavioral activation is a CBT skill for depression that starts with action, not motivation. Learn how to schedule tiny wins and rebuild momentum this week.7 min read دقیقه مطالعه
- Cognitive Restructuring: A Step-by-Step Guide for DepressionHow cognitive restructuring challenges the negative thought patterns common in depression, with steps, distortions to spot, and an example.8 min read دقیقه مطالعه
- Acceptance and Commitment Therapy - A Short-term Treatment for Depression.Depression is a common and serious medical illness that negatively7 min read دقیقه مطالعه
پیش از شروع
Do I need a diagnosis to use this?
No. Lift is built for the flat, grey, can't-get-started pattern, not a chart code. The onboarding screen checks whether the full protocol is right for you — and any sign of risk routes straight to crisis resources first.
How is this different from a mood-tracking or journaling app?
Tracking shows you the pattern; it doesn't change it. Lift schedules activity against your own completion data and adjusts weekly — the mechanism with the strongest evidence base for depression, not just a place to log how the day went.
What if I'm having thoughts of self-harm?
The safety screen asks directly, every time it matters. Any sign of risk routes immediately to crisis resources — that's not a locked door, it's the first thing that happens, no waiting on the rest of the program.
How much time does it take?
Two minutes each evening for the check-in, about ten minutes most days for the session. The real work happens between sessions — in the fifteen minutes of actually doing the small scheduled thing.
هزینه‌ی آن چقدر است و آیا به‌صورت اشتراکی است؟
هفته‌ی اول رایگان است و نیازی به کارت اعتباری ندارد. هزینه‌ی کامل برنامه $99 است که فقط یک‌بار پرداخت می‌شود — اشتراکی وجود ندارد و چیزی برای لغو کردن نیست. پس از اتمام برنامه، همچنان متعلق به شما باقی می‌ماند.
از کجا بفهمم که تأثیر می‌گذارد؟
شما در ابتدا یک پرسش‌نامه‌ی معتبر تکمیل می‌کنید و سپس در هر بازبینی هفتگی دوباره آن را تکمیل می‌کنید، به این ترتیب پیشرفت شما به‌جای یک رشته‌ی توالی، عددی قابل مشاهده خواهد بود. در طول 6 بازبینی هفتگی، برنامه بر اساس داده‌های خودتان تنظیم می‌شود — و اگر عدد تغییری نکند، آن را نیز خواهید دید.
Lift
Start the first week of Lift free — onboarding, two full sessions, your daily log, and your baseline report. Continue only if it's working.
Runs on the web, not in DBT Coach
برای هفته اول نیازی به کارت بانکی نیست. برنامه کامل $99 است، به‌صورت یک‌بار پرداخت — نه اشتراک.
Runs on the web, not in DBT Coach