프로그램 · 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.
Nina 코치와 함께프로그램 한눈에 보기
- 이런 분들께 적합해요
- For anyone stuck in flat, grey, can't-get-started days — weeks of doing less and feeling worse for it.
- 프로그램 소개
- 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.
- 형식
- 10–15 min/day — coach videos, a mood-activity check-in, and a weekly review that adapts your plan.
- 가격
- First week free — including your baseline mood report. Then $99, one-time — not a subscription.
- 이런 경우에는 적합하지 않아요
- 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 mood3회 세션
Week 2Start the EngineSmall, scheduled, yours4회 세션
Week 3Build MomentumShrink it till it starts4회 세션
Week 4Retrain the ThoughtsThe critic, cross-examined4회 세션
Week 5ReconnectPeople, loops, and the body4회 세션
Week 6Keep MovingYour plan for the grey days3회 세션
Nina
Sleep, mood & the self cluster · 8개 프로그램을 이끌고 있습니다
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, 다른 서비스와 비교하면
| LiftResiliens | SilverCloud by Amwellsilvercloud.amwell.com | Meru Healthmeruhealth.com | |
|---|---|---|---|
| 가격 | $99 일회성 결제 (정가 $149) — 프로그램은 이제 당신의 것입니다 | 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 |
| 구성 | 6주 · 17회 세션 + 주간 리뷰 | 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) |
| 개인 맞춤화 | 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 |
| 사람의 지원 | 자가 진행 · 임상 전문가 연계 기준 내장 | 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 |
| 이용 방법 | 셀프서비스, 오늘 바로 시작 | Institutional only — no self-serve consumer purchase path found | Primarily employer/health-plan sponsored, with a self-pay individual signup path |
| 프로그램 범위 | 70개 이상의 프로그램 카탈로그 · 관련 프로그램 2-3개 묶음 할인 | Broad catalog: depression, anxiety, stress, insomnia, resilience, substance use and more | Depression, anxiety and burnout — narrower catalog than SilverCloud |
| 플랫폼 | Web · iOS · Android | Web · iOS | iOS · Android |
출처: 경쟁사 가격 및 프로그램 페이지 — 모든 실제 수치에는 출처 URL과 확인 날짜가 함께 표기되며, 공개되지 않은 정보는 추측하지 않고 "공개되지 않음"으로 표시됩니다.
우리가 다르게 만든 이유
- 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.
무료로 시작하세요. 효과가 있을 때만 계속하세요.
첫 주
- Onboarding + two full sessions
- Daily mood and activity check-in
- Your baseline mood report
전체 프로그램
- All six weeks of Lift, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
여러 가지를 동시에 다루고 계신가요? 관련 프로그램은 묶어서 진행할 수 있습니다 — 두세 개를 할인된 가격으로. 번들 가격 정책은 곧 제공될 예정입니다.
시작하기 전에
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.
비용은 얼마이고, 구독제인가요?
첫 주는 무료이며, 카드 등록이 필요하지 않습니다. 전체 프로그램은 $99로 일회성 결제이며, 구독이나 해지 절차가 없습니다. 프로그램을 완료하면 계속 소유하실 수 있습니다.
효과가 있는지 어떻게 알 수 있나요?
시작할 때 검증된 설문지를 작성하고, 매주 진행되는 리뷰마다 다시 작성하므로 진행 상황을 연속 기록이 아닌 숫자로 확인할 수 있습니다. 6번의 주간 리뷰를 거치며 프로그램이 본인의 데이터를 기반으로 계획을 조정하며, 숫자가 변하지 않는다면 그 사실도 확인하실 수 있습니다.
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
첫 주는 카드 등록이 필요 없습니다. 전체 프로그램은 $99이며, 일회성 결제입니다 — 구독이 아닙니다.
Runs on the web, not in DBT Coach