프로그램 · Anger · Even Keel
Even Keel
Managing anger with CBT
Anger isn't a character flaw — it's a fast, honest alarm wired to a slow, expensive response. This program buys back the seconds between the spark and the spend: catch it earlier, bring the body down, check the thought, say the true thing, repair clean. Ten to fifteen minutes a day, guided by your own data.
Sofia 코치와 함께프로그램 한눈에 보기
- 이런 분들께 적합해요
- For anyone whose anger costs more than it should — the blow-ups, the seethe, the silence in the house afterward — and who's tired of advice that starts with a lecture.
- 프로그램 소개
- A structured 6-week CBT program for anger, built from the protocol clinicians use.
- 형식
- 10–15 min/day — coach videos, a fuel check-in, and a weekly review that adapts your plan.
- 가격
- First week free — including your baseline anger report. Then $99, one-time — not a subscription.
Anger has a shape, too
- Zero to sixty before you've even registered what set it off.
- Saying things in the heat of it that cost you afterward — the apology tour, the walking on eggshells.
- The silence in the house after, and the slow rebuild every time.
- Knowing the blow-up is coming and feeling powerless to stop the slide.
- It's costing you more than it should — at home, at work, or both.
Your catch-rate data drives the program
Not a course you watch — a loop you run. Even Keel reads how early you catch the spark and adjusts your practice dose, the same way anger-management therapy works in a therapist's office.
Measure
A twenty-second morning fuel check-in — how's your fuel today?
daily · 20 secLearn
Short sessions with Sofia teach the method — the escalation curve, the appraisal engine, the pause.
10–15 min · most daysAdjust
The weekly review reads your pause-success rate and adjusts how often you practice next.
weekly review↻ the loop runs weekly — six times
Pause success is the number the program tunes against — how often you catch the spark and use the door, not the wall. Clear 70% on three or more attempts and your practice advances a rung. Below 40%, the dose increases to daily reps until the catch gets easier.
Six weeks, one method
Seventeen sessions and six weekly check-ins. The first week is free — including your baseline anger report.
Week 1Understand the CurveThe machine, and the read that drives it3회 세션
Week 2Early DetectionCatching the three before the eight4회 세션
Week 3The PauseA door, not a wall — and what to do behind it4회 세션
Week 4The ThoughtsThe heat thoughts, on trial4회 세션
Week 5Expression and RepairSay the true thing; mend the break4회 세션
Week 6Keep EvenYour numbers, your drill, your plan3회 세션
Sofia
Action & habits · 4개 프로그램을 이끌고 있습니다
The practical change coach — direct, encouraging, allergic to lectures. Sofia works in small experiments and honest reviews of what actually happened.
“Hi, I'm Sofia. Over the next six weeks we're not going to talk you out of caring — we're going to buy back the seconds between the spark and the spend, so the true thing gets said instead of the loud one.”
The evidence-based anger protocol, faithfully built
Even Keel implements the standard CBT anger-management protocol — arousal and appraisal literacy, early-cue detection, time-out and relaxation for arousal reduction, cognitive restructuring of hostile attribution, assertive expression, and repair. It buys back the seconds between the spark and the spend, in the order the evidence says works.
- Arousal and appraisal literacyNovaco
- Early-cue detection and time-out
- Cognitive restructuring of hostile attributionDeffenbacher
- Assertive expression and repair
Not a violence-intervention program
Even Keel is built for the anger that costs you more than it should — not for active violence. An onboarding screen asks directly about physical violence toward people or fear in your household, and routes anyone who flags to appropriate services with a strong, non-judgmental referral. The program continues only as an adjunct where that's safe.
This program is not medical advice, and crisis resources are always reachable, no matter where you are in the six weeks.
무료로 시작하세요. 효과가 있을 때만 계속하세요.
첫 주
- Onboarding + two full sessions
- Daily fuel check-in
- Your baseline anger report
전체 프로그램
- All six weeks of Even Keel, 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. Even Keel is built for anger that costs more than it should, not a chart code. The onboarding screen includes a direct harm screen, and anything flagging active violence routes to appropriate services first.
Is this a court-ordered anger management class?
No — Even Keel is a self-guided CBT program, not a certified court-mandated course. If you need documentation for a legal requirement, this isn't that; it is the same evidence-based method those classes are often built on.
What if I'm worried about violence in my home?
The onboarding screen asks directly, and any sign of physical violence toward people, or fear in your household, routes immediately to appropriate services — this program is not built to handle that alone, and it says so honestly.
How much time does it take?
A twenty-second check-in each morning, and ten to fifteen minutes most days for the session. The real work happens in the pause — a few seconds of catching the spark before it spends.
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.
Find even keel
Start the first week of Even Keel 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