Program · 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.
Bersama pelatih NinaSekilas tentang program
- Untuk siapa
- For anyone stuck in flat, grey, can't-get-started days — weeks of doing less and feeling worse for it.
- Apa itu
- 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.
- Format
- 10–15 min/day — coach videos, a mood-activity check-in, and a weekly review that adapts your plan.
- Harga
- First week free — including your baseline mood report. Then $99, one-time — not a subscription.
- Bukan pilihan yang tepat jika
- 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 sesi
Week 2Start the EngineSmall, scheduled, yours4 sesi
Week 3Build MomentumShrink it till it starts4 sesi
Week 4Retrain the ThoughtsThe critic, cross-examined4 sesi
Week 5ReconnectPeople, loops, and the body4 sesi
Week 6Keep MovingYour plan for the grey days3 sesi
Nina
Sleep, mood & the self cluster · membimbing 8 program
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, dibandingkan dengan lainnya
| LiftResiliens | SilverCloud by Amwellsilvercloud.amwell.com | Meru Healthmeruhealth.com | |
|---|---|---|---|
| Harga | $99 sekali bayar (sebelumnya $149) — program menjadi milik Anda | 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 |
| Struktur | 6 minggu · 17 sesi + tinjauan mingguan | 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) |
| Personalisasi | 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 |
| Dukungan manusia | Dipandu mandiri · gerbang rujukan klinisi tersedia | 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 |
| Akses | Layanan mandiri, mulai hari ini | Institutional only — no self-serve consumer purchase path found | Primarily employer/health-plan sponsored, with a self-pay individual signup path |
| Cakupan | Katalog 70+ program · gabungkan 2-3 program terkait dan hemat | Broad catalog: depression, anxiety, stress, insomnia, resilience, substance use and more | Depression, anxiety and burnout — narrower catalog than SilverCloud |
| Platform | Web · iOS · Android | Web · iOS | iOS · Android |
Sumber: halaman harga dan program pesaing — setiap nilai produksi disertai URL sumber dan tanggal akses, dan fakta yang belum dipublikasikan diberi label "tidak dipublikasikan", tidak pernah ditebak.
Mengapa kami membangunnya secara berbeda
- 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.
Mulai gratis. Lanjutkan jika berhasil.
Minggu pertama
- Onboarding + two full sessions
- Daily mood and activity check-in
- Your baseline mood report
Program lengkap
- All six weeks of Lift, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
Sedang mengerjakan lebih dari satu hal? Program terkait dapat digabung — dua atau tiga dengan diskon. Harga paket segera hadir.
Sebelum Anda mulai
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.
Berapa biayanya, dan apakah ini berlangganan?
Minggu pertama gratis, tanpa perlu kartu. Program lengkap seharga $99, dibayar sekali saja — tidak ada langganan dan tidak ada yang perlu dibatalkan. Setelah Anda menyelesaikannya, program ini tetap menjadi milik Anda.
Bagaimana saya tahu apakah ini berhasil?
Anda akan mengisi kuesioner tervalidasi di awal, lalu diulang pada setiap tinjauan mingguan, sehingga kemajuan menjadi angka yang bisa Anda pantau, bukan sekadar rentetan hari. Selama 6 tinjauan mingguan, program ini menyesuaikan rencana Anda berdasarkan data Anda sendiri — dan jika angkanya tidak bergerak, Anda juga akan melihatnya.
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
Tidak perlu kartu untuk minggu pertama. Program lengkap seharga $99, sekali bayar — bukan subscription.
Runs on the web, not in DBT Coach