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CBT program

プログラム · Low mood & depression · Lift

CBTプログラム · 6週間

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.

6週間 · 17セッション10–15 min/day初週無料Ninaコーチ Nina と共に
最初の1週間を無料で始めるその後は⁠$99⁠、買い切り。

プログラムの概要

対象者
For anyone stuck in flat, grey, can't-get-started days — weeks of doing less and feeling worse for it.
内容
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.
形式
10–15 min/day — coach videos, a mood-activity check-in, and a weekly review that adapts your plan.
料金
First week free — including your baseline mood report. Then ⁠$99⁠, one-time — not a subscription.
こんな方には向いていません
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.
これはあなたのことですか?

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.
仕組み

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.

1

Measure

A two-minute evening check-in — mood, energy, and what actually happened. No judging, just recording.

daily · 2 min
2

Learn

Short sessions with Nina teach the method — the downward spiral, action before motivation, the thought record for low mood.

10 min · most days
3

Adjust

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

80%
completion

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.

内容

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セッション
The Downward Spiral無料Action Before Motivation無料Weekly review · your baseline mood report無料
Week 2Start the EngineSmall, scheduled, yours4セッション
Your Data, Your ProofThe Activity MenuThe First ScheduleWeekly review
Week 3Build MomentumShrink it till it starts4セッション
Shrink It Till It StartsThe Avoidance TrapMomentum CheckWeekly review · midpoint check
Week 4Retrain the ThoughtsThe critic, cross-examined4セッション
The Inner Critic's Greatest HitsThe Thought Record for Low MoodTalking to Yourself Like Someone You LoveWeekly review
Week 5ReconnectPeople, loops, and the body4セッション
Connection Is BehavioralRumination Off-RampsThe Body BasicsWeekly review
Week 6Keep MovingYour plan for the grey days3セッション
Reading Your ProgressHandling the DipsYour Momentum Plan · graduation
Nina
あなたのコーチ

Nina

Sleep, mood & the self cluster · 8件のプログラムを担当

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.”
エビデンス

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
Measured like a clinic: the PHQ-9 at baseline, midpoint, and finish — so your progress is a number you can see, not a feeling you have to argue yourself into.
安全性について正直に

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.

比較

Liftを他社と比較

比較データの基準日: August 2026ドラフト — レイアウト用の仮の値、調査中
LiftResiliensSilverCloud by Amwellsilvercloud.amwell.comMeru Healthmeruhealth.com
価格⁠$99⁠ 買い切り(通常価格⁠$149⁠) — プログラムはあなたのものにNot published — institutional license only (employer, health plan, or health system); no direct consumer pricePrimarily employer/health-plan sponsored (outcomes-based pricing, not public); self-pay individual track exists with no published flat price
構成6週間 · 17セッション + 週次レビュー8-module Depression Programme over roughly 6–8 weeks, self-guided or Supporter-guided trackTiered by severity: Coaching (2 months), Therapy (3 months/12 weeks), Advanced (6–12 months with psychiatric support)
パーソナライゼーションMood-activity check-in → completion rate → activity titrationSupported track: an assigned coach reviews progress weekly and can adjust goals; self-guided track has noneCare built around the individual's schedule; biofeedback data (e.g. HRV) feeds into coaching
人によるサポートセルフガイド式 · 臨床家への紹介ゲート組み込み済みOptional 'Supporter' coach role gives async written weekly reviews (not live sessions); escalation path to a live Amwell providerLicensed therapists (psychiatrists at the Advanced tier) via live scheduled video sessions plus async daily in-app chat
アクセスセルフサービス、今日から開始可能Institutional only — no self-serve consumer purchase path foundPrimarily employer/health-plan sponsored, with a self-pay individual signup path
取り扱いの幅広さ70件以上のプログラムカタログ · 関連プログラム2〜3件をバンドルしてお得にBroad catalog: depression, anxiety, stress, insomnia, resilience, substance use and moreDepression, anxiety and burnout — narrower catalog than SilverCloud
プラットフォームWeb · iOS · AndroidWeb · iOSiOS · Android

出典: 競合の価格およびプログラムページ — すべての本番用の数値には出典URLとアクセス日が記載されており、非公開の情報は推測せず「非公開」と表記しています。

私たちがこれを違う形で作った理由

  • 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. ⁠$99⁠ once, self-serve from day one — no institutional license, no outcomes-based billing, no waiting on an employer to offer it.
価格

無料で始める。効果があれば続ける。

初週

無料
  • Onboarding + two full sessions
  • Daily mood and activity check-in
  • Your baseline mood report

フルプログラム

⁠$99⁠⁠$149⁠一括払い
先行価格
  • All six weeks of Lift, yours to keep
  • Every session, review, and exercise
  • Web + Untangle app access

複数の課題に取り組んでいますか? 関連するプログラムはまとめてバンドルできます — 2つまたは3つで割引。バンドル価格は近日公開予定です。

質問

始める前に

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.

料金はいくらですか?サブスクリプションですか?

最初の1週間は無料で、カードは不要です。プログラム全体は⁠$99⁠の一括払いで、サブスクリプションではなく解約の必要もありません。完了後もずっとあなたのものです。

効果が出ているかどうか、どうすればわかりますか?

最初に検証済みのアンケートに回答し、その後は毎週のレビューごとに再度回答するため、進捗は継続日数ではなく数値として確認できます。6回の週次レビューを通じて、プログラムはあなた自身のデータからプランを調整します。数値に変化が見られない場合も、それがわかるようになっています。

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.

最初の1週間を無料で始める

最初の1週間はカード登録不要。フルプログラムは⁠$99⁠、買い切りです — サブスクリプションではありません。

最初の1週間を無料で始める⁠$99⁠