プログラム · Mood instability · Level
Level
Steadying rapid mood shifts with DBT
Mood that climbs and crashes inside a day, or builds and eases across a few, is a pattern DBT's skills were built to work at. This program measures it properly — three fifteen-second check-ins a day, and a volatility index that reads how much your mood moves rather than just where it sits. Then it does something no manual can: finds which of your own skills correlate with a steadier day after, specifically for you.
The shifts have a shape, too
- Fine in the morning, flattened by mid-afternoon, and no clear reason why.
- Mood that builds and eases across a few days, on a cycle you can't quite name.
- Decisions made at the top or the bottom that don't survive the middle.
- Never having seen the pattern laid out — only lived inside it.
- Advice about what helps that was never actually tested on you.
Which of your skills actually narrows your range
Not a course you watch — a discovery you run. Level measures how much your mood moves, then reads which skills were followed by a steadier day, on your own volatile days only.
Measure
Fifteen seconds, three times a day — mood zero to ten and an optional one-word note. Three, not one, because within-day range is the whole measurement. Plus a one-minute skill-use log each evening.
15 sec × 3 · 1 min eveningsLearn
Short sessions with Ruth teach the method — aiming the skills you already have at volatility, riding a shift without judging it, and the habits that act as ballast.
10–15 min · most daysDiscover
The weekly review builds your correlation chart: for each skill, what your range did the day after you used it, compared with the volatile days you didn't.
weekly review↻ the loop runs weekly — six times
Most mood tracking asks how you feel and charts the answer. This measures the distance your mood travels — within a day, and across days — because that's the thing this program is actually trying to narrow. Your volatile days are defined by your own top third of range, recalculated each week rather than set against anyone else's number.
Six weeks, one discovery
Fourteen sessions and five weekly reviews. The first week is free — including your baseline volatility reading.
Week 1Seeing the ShiftsThree check-ins, and the measurement they build3セッション
Week 2The Whole Toolkit, AppliedAiming what you already have3セッション
Week 3Stability HabitsThe floor, the anchor, the plan4セッション
Week 4Reading Your Own CorrelationsThe centerpiece week4セッション
Week 5Living With the RangeRelationships, work, and good self-monitoring4セッション
Week 6Steadier GroundYour data, your list, graduation1セッション
Ruth
DBT: high-caution clinical care · 4件のプログラムを担当
The senior clinician for DBT's heaviest material — unhurried, deeply serious about safety, and honest about when self-help needs a referral alongside it. Ruth is Grace's DBT counterpart.
“Hi, I'm Ruth. Over the next six weeks I'm not going to hand you a list of what helps — I'm going to help you build one from your own days. On the chart at the end, I don't get a vote.”
Diary-card self-monitoring, at the timescale DBT works at
Level applies DBT diary-card self-monitoring and skills training to mood shifts at the timescale DBT actually addresses — within a day, or across a few days — rather than clinical mood-episode timescales. On top of that sits a skill-correlation discovery engine that ranks skills against the user's own volatile days.
- Diary-card self-monitoringthree windows daily — Linehan
- The full skills toolkit, aimed at volatility
- Stability habitsPLEASE, routine, cope ahead
- Skill-correlation discovery on your own data
We screen before anything else opens
Mood shifts have more than one explanation, and some of them need a clinician rather than a skills program. A validated screening questionnaire runs before any skills content at all — not as a checkbox partway through onboarding, but as the thing that decides whether this program opens for you. A positive result locks the whole curriculum, not part of it, and points you to proper assessment. This program is not a diagnostic tool and does not treat bipolar disorder.
Independently of that screen, and for everyone on every track, a crisis-resources card stays pinned throughout if thoughts of suicide or self-harm are in play. It is never gated behind a flag and never removed. This is not medical advice.
無料で始める。効果があれば続ける。
初週
- Onboarding + two full sessions
- Mood check-ins + skill-use log
- Your baseline volatility reading
フルプログラム
- All six weeks of Level, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
複数のことに同時に取り組んでいますか? 関連プログラムはまとめてバンドルされ、2〜3件で割引になります。バンドルは公開時に発表されます。
始める前に
Is this a program for bipolar disorder?
No. It works mood shifts at the timescale DBT addresses — within a day, or across a few days — and it is not a diagnostic tool. A validated screening questionnaire runs before any skills content opens, and a positive result locks the program and points you toward proper assessment instead.
Why three check-ins a day?
Because the measurement is how far your mood travels, not where it lands. One reading a day can't see a morning-to-afternoon swing at all. Each one takes fifteen seconds — a number zero to ten and an optional word.
Does the chart tell me which skills to use?
It tells you which ones correlate with a steadier day for you — that's a discovery from your own data, not a prescription, and the program is careful about the difference. Skills you haven't used enough yet show as still forming rather than as a zero, and they stay on the list.
What if my ranking changes week to week?
That's precision improving, not you failing. The chart is built from a growing set of your own volatile days, so it gets sharper as more of them accrue — and your go-to skill is reassessed at every review rather than fixed once.
Be first to see the shape of your shifts
Level is launching soon on the web and in the Untangle app. Join the early-access list and we'll let you know the moment it opens.
プログラム公開時に1通のメールのみ。継続的な配信はありません。