برنامه‌ها · Emotion literacy · Name It
Name It
Understanding and naming your emotions with DBT
You can't work with a feeling you can't name — and nobody handed you the vocabulary. This program teaches emotion literacy the DBT way: the model of an emotion, the body's signatures, a map that grows from twelve families into your own working vocabulary. Forty-five seconds of labeling log a few times a day, and your own entries do the convincing.
با کوچ Mayaنگاهی به برنامه
- این برنامه برای چه کسانی است
- For anyone who goes blank at "what are you feeling?" — whose honest answers are "fine," "stressed," "bad," or nothing at all. Numbness and "I don't know" are starting points here, not problems.
- این برنامه چیست
- A structured 6-week DBT program for emotion literacy, built from the protocol clinicians use.
- قالب
- 10–15 min/day — coach videos, a labeling log, and a weekly review that adapts your plan.
- قیمت
- First week free — including your baseline vocabulary report. Then $99, one-time — not a subscription.
Going blank has a shape, too
- "What are you feeling?" produces a blank — or "fine," "stressed," "bad."
- Feelings arrive as physical noise before they arrive as words.
- Numbness, or a genuine "I don't know," more often than a name.
- Big reactions that make more sense afterward than during.
- A sense that other people have words for this that you were never given.
Your labeling log drives the program
Not a course you watch — a loop you run. Name It reads how many distinct emotion words you're using and how specific they are, and unlocks the next tier of the map when your own entries have earned it.
Measure
A forty-five-second labeling log, prompted twice a day — and triggerable any moment a feeling shows up.
2× daily · 45 secLearn
Short sessions with Maya teach the method — the science of naming, the model of an emotion, body signatures, the families.
10 min · most daysAdjust
The weekly review scores your granularity and tiers up the map when your vocabulary is ready for it.
weekly review↻ the loop runs weekly — six times
You start with twelve emotion families. As your log shows more distinct words used more specifically, the map unlocks about thirty-six sibling and border words, then fine-grained ones. Week six teaches the fan regardless — the tiers only ever arrive early, never late, and the share of entries you name is charted, never used against you.
Six weeks, one method
Fourteen sessions and five weekly reviews. The first week is free — including your baseline vocabulary report.
Week 1Why Names MatterA named feeling has edges3 جلسه
Week 2The Body LayerYour body knows the name first3 جلسه
Week 3The Map ExpandsFamilies, sizes, layers4 جلسه
Week 4Hard CasesMixes, masks, and both-true3 جلسه
Week 5Naming in Real TimeFrom the evening log to the moment4 جلسه
Week 6Keep the VocabularyYour data, your words, your next door2 جلسه
Maya
DBT: emotion regulation core · راهنمای 4 برنامه
The steady emotion-regulation coach — warm, unhurried, and precise about what a feeling is actually doing before asking you to change anything. Maya treats big emotions as information, not malfunctions.
“Hi, I'm Maya. Over the next six weeks we're not going to test you on feelings words — we're going to build you a vocabulary that actually fits what's happening.”
Affect labeling, faithfully built
Name It is built on affect-labeling research — putting a name to an emotion measurably lowers amygdala response — and on emotional-granularity research, which finds that finer-grained emotion vocabularies predict better regulation. The teaching spine is Linehan's model of an emotion from the DBT emotion-regulation module.
- Affect labeling
- Emotional granularity
- Model of an emotionLinehan, DBT emotion regulation
- Body-signature mapping
A light screen, never a gate
Nothing here locks. Numbness alongside active trauma symptoms shows a routing note toward Steady Ground and emphasizes the body-first path — the program stays open either way. Neurodivergence is named as different wiring rather than a deficit, and adjusts pacing only.
This program is not medical advice or crisis care; crisis resources stay one tap away throughout.
Name It، در کنار بازار رقابتی
| Name ItResiliens | How We Feelhowwefeel.org | Therapy in a Nutshell — How to Process Your Emotionscourses.therapyinanutshell.com | |
|---|---|---|---|
| قیمت | $99 یک‌بار پرداخت (قیمت قبلی $149) — برنامه از آنِ شماست | Free — no premium tier, no ads, no in-app purchases | $197 lifetime access |
| ساختار | 6 هفته · 14 جلسه + بازبینی‌های هفتگی | An open-ended tool, not a curriculum — check in, plot on the energy/pleasantness grid, choose precise words, tag factors, then browse short strategy videos. No fixed weeks, no sequenced lessons | Fixed curriculum — 32 core video lessons, about 15 hours, with a 67-page printable workbook and lifetime access |
| شخصی‌سازی | Labeling log → granularity score → map tier | Pattern analytics over your logged entries; no adaptive vocabulary tiering | None — a linear course |
| پشتیبانی انسانی | خودراهنما · دروازه‌های ارجاع به متخصص بالینی از پیش تعبیه‌شده | None | None in the one-time course; the monthly membership adds live group Q&A |
| دسترسی | خودسرویس، همین امروز شروع کنید | Free, direct-to-consumer, in English and Spanish, with data kept on-device by default | Direct-to-consumer, web, no dedicated app |
| گستردگی | کاتالوگ بیش از ۷۰ برنامه · دو تا سه برنامه مرتبط را بسته کنید و صرفه‌جویی کنید | Dedicated to emotion identification and regulation strategies | Emotion processing and regulation broadly — naming is the first skill of thirty, not the spine of the course |
| پلتفرم‌ها | Web · iOS · Android | iOS · Android | Web |
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
- A finite curriculum, not an open tool. How We Feel is free, well-funded and genuinely good at what it does — a check-in tool you keep using. Name It is a six-week course with a beginning and an end, built to leave you with a vocabulary rather than a habit of logging.
- The map expands when your data says you're ready. Twelve families become roughly thirty-six sibling and border words, then fine-grained ones — unlocked by your own measured granularity rather than handed over all at once.
- "I don't know" is an answer here. There's a whole session on it, and the share of entries you name is charted honestly rather than scored against you — which matters if numbness is where you're starting.
رایگان شروع کنید. اگر مؤثر بود ادامه دهید.
هفته اول
- Onboarding + two full sessions
- Labeling log, twice daily
- Your baseline vocabulary report
برنامه کامل
- All six weeks of Name It, 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.
پیش از شروع
What if I genuinely don't know what I'm feeling?
That's the starting point, not a failure — there's a whole session on it. "I don't know" is a valid log entry here, it's charted honestly, and it's never counted against you.
Is this just a feelings wheel?
A wheel is a static chart. Name It runs a labeling log against your own entries, scores how specific your vocabulary is getting, and expands the map only as you're ready for it — the map grows with you rather than sitting on a wall.
I feel emotions physically before I can name them. Is that a problem?
No — it's how emotions work, and week two is built on it. Body signatures come first in the teaching order precisely because the body usually knows the name before the words arrive.
How much time does it take?
Forty-five seconds, twice a day, for the labeling log — plus ten minutes most days for the session. You can also trigger the log any moment a feeling shows up.
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.
Name it
Start the first week of Name It free — onboarding, two full sessions, your daily log, and your baseline report. Continue only if it's working.
برای هفته اول نیازی به کارت بانکی نیست. برنامه کامل $99 است، به‌صورت یک‌بار پرداخت — نه اشتراک.