Programmes · Intense emotions · Sur la vague
Sur la vague
Gérer les émotions intenses avec la TCD
Les émotions intenses ne sont pas un défaut — ce sont des vagues : elles montent, elles culminent, et chacune d'elles finit. Ce programme enseigne les compétences TCD de régulation émotionnelle pour les chevaucher : nommer la vague, vérifier les faits, surfer la pulsion, agir à l'opposé, abaisser ton point de départ. Soixante secondes de journal le soir, et tes propres données font la démonstration.
Avec le coach MayaLe programme en un coup d'œil
- Pour qui
- Pour toute personne dont les émotions arrivent en grand — vite, à plein volume, lentes à partir — et lui coûtent quelque chose : des mots qu'elle ne pensait pas, des soirées perdues dans un ressenti, toute une vie à s'entendre dire qu'elle exagérait.
- Ce que c'est
- A structured 6-week DBT program for intense emotions, built from the protocol clinicians use.
- Format
- 10–15 min/day — coach videos, a diary card, and a weekly review that adapts your plan.
- Prix
- First week free — including your baseline wave report. Then $99, one-time — not a subscription.
Waves have a shape, too
- Emotions that arrive fast, at full volume, and are slow to leave.
- Words said in the heat of it that cost you afterward.
- Evenings — or days — lost to a single feeling.
- A lifetime of being told you were overreacting.
- The urge and the action feeling like the same thing.
Your diary card drives the program
Not a course you watch — a loop you run. Ride the Wave reads which skills you actually used and which ones actually helped, and prescribes next week's focus skill from your own ratings.
Measure
A sixty-second diary card each evening, while the day is still honest — plus an optional wave log whenever a big one passes.
daily · 60 secLearn
Short sessions with Maya teach the method — what an emotion is, checking the facts, opposite action, lowering the baseline.
10–15 min · most daysAdjust
The weekly review ranks your skills by how much they actually helped, and prescribes the one to lean on next.
weekly review↻ the loop runs weekly — six times
Every skill you try gets rated for whether it helped. The weekly review finds the quadrant that matters — skills you rated highly but reached for least — and prescribes that one as next week's focus. Not the skill we like best; the one your own card says is working and going to waste.
Six weeks, one method
Seventeen sessions and five weekly reviews. The first week is free — including your baseline wave report.
Week 1Understand the WaveThe machinery, frame by frame3 sessions
Week 2Name It to Ride ItThe map, the facts, the ride4 sessions
Week 3Don't Make It WorseThe gap, the brakes, the second wave4 sessions
Week 4Opposite ActionThe heavy lifter4 sessions
Week 5Lower the BaselineFewer storms start on a lower sea4 sessions
Week 6Keep the SkillYour data, your drill, your page3 sessions
Maya
DBT: emotion regulation core · encadre 4 programmes
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 make you feel less — we're going to make the waves rideable, and let your own card prove it.”
Linehan's module, faithfully built
Ride the Wave implements the DBT emotion-regulation module — Linehan's biosocial model, the model of emotions, check the facts, mindfulness of current emotion, opposite action, ABC PLEASE, and cope ahead — with TIPP from distress tolerance for peak arousal. Full DBT with a clinician is the treatment with the evidence behind it; this is the skills training, self-guided.
- Biosocial model and the model of emotionsLinehan
- Check the facts and opposite action
- ABC PLEASE and cope ahead
- TIPP for peak arousaldistress tolerance
Not crisis care, and honest about it
Self-harm urges pin a crisis-resources card for the whole program; urges with intent, or recent acts, get direct referral copy — full DBT with a clinician is the treatment with the evidence, and this program says so rather than competing with it. Diagnosed or suspected bipolar disorder routes to an education-only track pending clinician confirmation.
The TIPP brakes carry contraindication tags and flagged brakes are hidden — cold water for heart conditions, low blood pressure, or beta-blockers; intense exercise for anyone with an eating-disorder history. This program is not medical advice.
Sur la vague, face à la concurrence
| Sur la vagueResiliens | dialecticalbehaviortherapy.comdialecticalbehaviortherapy.com | Grouport DBT Self-Guided Programgrouporttherapy.com | |
|---|---|---|---|
| Prix | $99 en paiement unique (au lieu de $149) — le programme est à vous | Free | $500 one-time, lifetime access |
| Structure | 6 semaines · 17 sessions + bilans hebdomadaires | 40+ lessons across the four modules, each roughly 5 minutes of learning plus a 10-minute exercise; the email track runs 26 weeks | 48 video sessions of about 22 minutes each — over 17 hours — with 48 homework assignments and reading manuals across six modules. At the suggested one-per-week pace, that is roughly a year |
| Personnalisation | Diary card → skill leaderboard → focus skill | None — the same sequence for everyone, with no data collected | None |
| Accompagnement humain | Autoguidé · dispositifs d'orientation vers un clinicien intégrés | None | Taught by a licensed instructor, with a peer community forum, but no direct instructor feedback |
| Accès | Libre-service, commencez dès aujourd'hui | Free and open on the web | Direct-to-consumer, web only |
| Étendue | Catalogue de 70+ programmes · combinez 2 à 3 programmes liés et économisez | The generic full DBT curriculum, not aimed at any specific problem | The generic full DBT curriculum; no diary card and no problem-specific track |
| Plateformes | Web · iOS · Android | Web | Web |
Sources : tarification des concurrents et pages de programmes — chaque valeur de production comporte une URL source et une date d'accès, et les données non publiées sont indiquées comme "non publié", jamais devinées.
Pourquoi nous l'avons conçu différemment
- Built for one problem, not all of DBT. Ride the Wave teaches the emotion-regulation module against the specific problem of waves that arrive big and stay — rather than marching you through all four modules to reach the part you came for.
- The card tells you what's next. Everyone hands you a diary card. This one is read weekly to find the skills you rated highly and reach for least, and prescribes that as next week's focus — the mechanic no competitor in this category offers.
- Six weeks, and finishable. The published trials of DBT apps report heavy dropout and low dose-completion. A six-week program with an end is a deliberate answer to that, not a shortcut.
Commencez gratuitement. Continuez si cela fonctionne.
Première semaine
- Onboarding + two full sessions
- Nightly diary card + wave log
- Your baseline wave report
Programme complet
- All six weeks of Ride the Wave, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
Vous travaillez sur plusieurs choses à la fois ? Les programmes associés peuvent être regroupés — deux ou trois avec une réduction. La tarification groupée arrive bientôt.
Avant de commencer
Is this the same as doing DBT with a therapist?
No, and we won't pretend otherwise. Full DBT — individual therapy, skills group, phone coaching — is the treatment with the evidence behind it. This is the skills-training piece, self-guided, for people who want to start now or reinforce what they're already learning.
Do I need a BPD diagnosis to use this?
No. Ride the Wave is built for emotions that arrive big and cost you things — not for a chart code. DBT skills were developed in that context and have since been shown useful far beyond it.
What if I have self-harm urges?
Crisis resources stay pinned for the whole program, and urges with intent or recent acts get direct referral copy pointing you to full DBT with a clinician. This program is not crisis care and doesn't pretend to be.
How much time does it take?
Sixty seconds for the diary card each evening, and ten to fifteen minutes most days for the session. A wave log takes another minute, whenever a big one passes — late entries are fine.
Combien ça coûte, et est-ce un abonnement ?
La première semaine est gratuite, sans carte requise. Le programme complet coûte $99, payable une seule fois — il n'y a pas d'abonnement et rien à annuler. Une fois terminé, il vous appartient.
Comment savoir si ça fonctionne ?
Vous répondez à un questionnaire validé au début, puis à nouveau à chaque bilan hebdomadaire, afin que vos progrès soient un chiffre que vous pouvez suivre plutôt qu'une série de jours consécutifs. Au fil de 6 bilans hebdomadaires, le programme adapte votre plan à partir de vos propres données — et si le chiffre ne bouge pas, vous le verrez aussi.
Ride the wave
Start the first week of Ride the Wave free — onboarding, two full sessions, your daily log, and your baseline report. Continue only if it's working.
Aucune carte requise pour la première semaine. Le programme complet coûte $99, paiement unique — pas un abonnement.