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Resiliens
Program

Program terstruktur untuk apa yang benar-benar Anda hadapi

Program enam minggu yang dibangun oleh klinisi, berjalan dengan data Anda sendiri — perawatan yang pertama kali dituju klinik, dibangun ulang menjadi sepuluh menit sehari.

Apa yang sedang Anda hadapi?
Tidur1Kecemasan & ketakutan7Suasana hati & motivasi7Bagaimana Anda memandang diri sendiri9Tubuh & kesehatan5Kebiasaan & tindakan5Hubungan9Kesejahteraan & ketahanan diri5
Apa ini

Protokol perawatan nyata, dibangun ulang untuk kehidupan sehari-hari

Ini bukan paket meditasi atau kumpulan saran. Setiap program adalah kursus terapi enam minggu yang dibangun oleh klinisi — protokol lini pertama yang sama yang diberikan di klinik, disusun ulang menjadi sepuluh hingga lima belas menit sehari bersama pelatih melalui video.

Yang membuatnya berhasil adalah siklusnya: setiap program memiliki pengukuran harian — catatan tidur, catatan kekhawatiran, catatan panik — dan tinjauan mingguan yang membaca angka Anda dan menyesuaikan rencananya. Anda tidak hanya menonton kursus. Anda menjalani perawatan, disesuaikan dengan data Anda sendiri.

Unggulan

Mulai dari tempat kebanyakan orang memulai

CBT program

Sleep Again

Overcoming insomnia with CBT (CBT-I)

N6 weeks · 10–15 min/day · minggu pertama gratis
CBT program

Lift

Lifting low mood and depression with CBT

N6 weeks · 10–15 min/day · minggu pertama gratis

Tidur

1 program
CBT program

Sleep Again

Overcoming insomnia with CBT (CBT-I)

N6 weeks · 10–15 min/day

Kecemasan & ketakutan

7 program
CBT 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

Suasana hati & motivasi

7 program
CBT 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

Bagaimana Anda memandang diri sendiri

9 program
CBT 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

Tubuh & kesehatan

5 program
CBT 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

Kebiasaan & tindakan

5 program
CBT 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

Hubungan

9 program
CBT 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

Kesejahteraan & ketahanan diri

5 program
CBT 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
Tiga pendekatan

Satu praktik, tiga jenis terapi

Program CBT

Ubah siklus antara pikiran, perilaku, dan perasaan Anda — diukur minggu demi minggu.

24 program
Sleep AgainInsomniaFalse AlarmPanic attacksWhat IfWorry & GADSpotlightSocial anxietyFace FirstFears & phobiasAll ClearHealth anxietyHold SteadyOCDSteady GroundCoping after trauma+ 16 lainnya →

Program DBT

Keterampilan untuk emosi intens, momen krisis, dan hubungan — berpatokan pada kartu catatan harian.

24 program
Ride 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

Program ACT

Berikan ruang untuk perasaan sulit dan bergerak menuju apa yang penting — mengutamakan nilai, berbasis penerimaan.

Dalam perancangan
Bagaimana setiap program bekerja

Data Anda yang menggerakkan program

1Ukur

Catatan harian dua menit — catatan tidur, catatan kekhawatiran, catatan panik — apa pun instrumen program Anda.

2Pelajari

Sesi video singkat bersama pelatih Anda, ditambah latihan yang menerapkan metode tersebut pada hari yang sama.

3Sesuaikan

Tinjauan mingguan menghitung angka Anda — efisiensi tidur, prediksi yang terbukti benar — dan menyesuaikan minggu berikutnya berdasarkan itu.

Pelatih AndaNNina· 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

Berbasis protokol

Dibangun di atas perawatan lini pertama yang digunakan klinik — CBT-I, eksposur, aktivasi perilaku.

Diukur, bukan ditebak

Asesmen tervalidasi pada awal, pertengahan, dan akhir. Kemajuan adalah angka yang bisa Anda lihat.

Penyaringan yang jujur

Skrining keamanan sebelum alat berat — dan panduan rujukan yang jelas ketika bantuan mandiri bukan pintu yang tepat.

Mulai gratis

Sesi pertama dan laporan dasar setiap program gratis. Lanjutkan hanya jika berhasil.

24 program CBT sudah tersedia. 24 program DBT lainnya akan segera hadir.

Platform satu kondisi menjual satu kursus seharga $60-$400 — dan itu seluruh tokonya. Di sini, setiap program diberi harga sendiri-sendiri, dan kerumitan hidup pun tercakup: program terkait digabung bersama, dua atau tiga dengan diskon.

Jadilah yang pertama

Program-program ini akan segera diluncurkan di web dan aplikasi Untangle. Beri tahu kami cara menghubungi Anda.