CBT program
Sleep Again
Overcoming insomnia with CBT (CBT-I)
N6 weeks · 10–15 min/day · prvi tjedan besplatno
Programi
Strukturirani programi za ono s čime se zaista suočavate
Šesttjedni programi koje su izradili kliničari, prilagođeni vašim vlastitim podacima — tretmani po koje klinike posežu prve, ponovno izgrađeni za deset minuta dnevno.
Što su ovo
Stvarni terapijski protokoli, ponovno izgrađeni za svakodnevni život
Ovo nisu paketi meditacije ni knjižnice savjeta. Svaki program je šesttjedni terapijski tečaj koji je izradio kliničar — isti protokoli prve linije koji se koriste u klinikama, restrukturirani u deset do petnaest minuta dnevno uz coacha putem videa.
Ono što ih čini djelotvornima jest petlja: svaki program ima svakodnevno mjerenje — dnevnik sna, dnevnik brige, dnevnik napadaja panike — i tjedni pregled koji čita vaše brojke i prilagođava plan. Ne gledate tečaj. Provodite tretman, prilagođen vašim vlastitim podacima.
Izdvojeno
Počnite odande gdje počinje većina ljudi
Anksioznost i strah
7 programaCBT 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
Raspoloženje i motivacija
7 programaCBT 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
Kako sebe doživljavate
9 programaCBT 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
Tijelo i zdravlje
5 programaCBT 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
Navike i djelovanje
5 programaCBT 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
Odnosi
9 programaCBT 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
Dobrobit i otpornost
5 programaCBT 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
Tri pristupa
Jedna praksa, tri vrste terapije
CBT programi
Promijenite petlje između misli, ponašanja i onoga kako se osjećate — mjereno iz tjedna u tjedan.
24 programaSleep AgainInsomniaFalse AlarmPanic attacksWhat IfWorry & GADSpotlightSocial anxietyFace FirstFears & phobiasAll ClearHealth anxietyHold SteadyOCDSteady GroundCoping after trauma+ još 16 →
DBT programi
Vještine za intenzivne emocije, krizne trenutke i odnose — usidrene na dnevnoj kartici.
24 programaRide 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 programi
Napravite prostora za teške osjećaje i krenite prema onome što je važno — vrijednosno usmjereno, temeljeno na prihvaćanju.
U izradiKako svaki program funkcionira
Vaši podaci pokreću program
1Mjerenje
Dvominutni svakodnevni dnevnik — dnevnik sna, dnevnik brige, dnevnik napadaja panike — što god bio instrument vašeg programa.
2Učenje
Kratke video sesije s vašim coachem, plus vježbe koje istog dana primjenjuju metodu u praksi.
3Prilagodba
Tjedni pregled izračunava vaš broj — učinkovitost sna, predviđanja koja su se obistinila — i prema njemu prilagođava sljedeći tjedan.
Vaši coacheviNNina· 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
Temeljeno na protokolu
Izgrađeno na tretmanima prve linije koje koriste klinike — CBT-I, izlaganje, bihevioralna aktivacija.
Mjereno, ne pretpostavljeno
Validirane procjene na početku, u sredini i na kraju. Napredak je broj koji možete vidjeti.
Iskreno usmjeravanje
Sigurnosne provjere prije zahtjevnijih alata — i jasne smjernice za upućivanje kad samopomoć nije pravi put.
Počnite besplatno
Prve sesije i početno izvješće svakog programa su besplatni. Nastavite samo ako djeluje.
24 CBT programa uživo. Još 24 u DBT-u stižu uskoro.
Platforme za jedno stanje prodaju jedan tečaj za 60-400 USD — i to je cijela ponuda. Ovdje se svaki program cijeni zasebno, a životni čvorovi su pokriveni: povezani programi se udružuju, dva ili tri uz popust.
Budite prvi
Programi uskoro kreću na webu i u aplikaciji Untangle. Recite nam kako vas kontaktirati.