프로그램 · Self-invalidation · Valid
Valid
Taking your own feelings seriously: self-validation with DBT
There may be a voice in you that answers every feeling with a verdict: overreacting, shouldn't feel this, others have it worse. That voice never made one feeling smaller — it only added a second wound. This program teaches DBT self-validation: catching the verdicts, substituting a sentence that holds — it makes sense that I feel this — and reading what your feelings have been trying to tell you.
Iris 코치와 함께프로그램 한눈에 보기
- 이런 분들께 적합해요
- For anyone who puts their own feelings on trial — who hears a feeling arrive and answers it with a ruling instead of a hearing. Especially for people who were taught early that feelings were something to correct.
- 프로그램 소개
- A structured 6-week DBT program for self-invalidation, built from the protocol clinicians use.
- 형식
- 10–15 min/day — coach videos, a catch log, and a weekly review that adapts your plan.
- 가격
- First week free — including your baseline phrase map. Then $99, one-time — not a subscription.
The verdict has a shape, too
- A feeling arrives and something in you rules on it before it's been heard.
- "Overreacting." "Shouldn't feel this." "Others have it worse."
- Being talked out of your own reaction — by yourself.
- A second wound layered on top of the first one.
- Having learned early that feelings were something to correct.
Your own phrases become the target
Not a course you watch — a loop you run. Valid counts the verdicts you catch yourself handing down, tracks how many you managed to answer, and points next week at whichever phrase you use most.
Measure
Thirty seconds per catch when a verdict fires, plus one tap each evening on how loud the self-criticism was.
as it happens + daily tapLearn
Short sessions with Iris teach the method — what validation is, where the reflex came from, the substitution, the six levels turned inward.
10–15 min · most daysAdjust
The weekly review names your most-used phrase and sets it as the target, breaking ties by whichever you've answered least.
weekly review↻ the loop runs weekly — six times
The headline number isn't how few verdicts you hand down — that reflex was learned too early to delete. It's what share of the ones you catch become a makes-sense sentence instead. Early on the truer sentence arrives seconds behind the verdict; by week six it's arriving alongside it.
Six weeks, one method
Fifteen sessions and five weekly reviews. The first week is free — including your baseline phrase map.
Week 1The Case for Your FeelingsTwo rooms, and where the reflex came from3회 세션
Week 2The CatchThe vocabulary, and the substitution3회 세션
Week 3Emotions as InformationThe mail, the size question, and the AND4회 세션
Week 4The Six Levels, InwardListening to yourself, all the way down4회 세션
Week 5Under FireHolding your ground, drawing the line, launching4회 세션
Week 6The Standing PracticeYour data, your daily act, your own side2회 세션
Iris
DBT: the sensitive self · 4개 프로그램을 이끌고 있습니다
The coach for the sensitive self — gentle, validating, alert to shame before it takes over the room. Iris's throughline is taking your own feelings seriously enough to actually use them.
“Hi, I'm Iris. Over the next six weeks we're not going to argue you into liking your feelings — we're going to catch the verdicts and put a truer sentence next to them, until it starts arriving first.”
The six levels, turned inward
Valid is built on Linehan's biosocial model — the invalidating environment, once internalised — and teaches the six levels of validation aimed at yourself, together with the validate-before-problem-solving sequence and self-monitoring of your own invalidating speech.
- The biosocial modelthe internalised invalidating environment — Linehan
- The six levels of validation, turned inward
- Validate before problem-solving
- Self-monitoring of invalidating speech
Present-day reflex only
This program works the reflex as it fires today. It does no processing of where it came from — trauma-shaped invalidation histories with active symptoms get routed to Steady Ground, and that boundary is stated plainly rather than left implicit.
If punishing yourself has ever included hurting yourself, a crisis-resources card stays pinned for the whole program, because skills practice is not crisis care. Shame-dominant patterns get an honest routing note toward Unhidden. This is not medical advice.
무료로 시작하세요. 효과가 있을 때만 계속하세요.
첫 주
- Onboarding + two full sessions
- Catch log + evening check-in
- Your baseline phrase map
전체 프로그램
- All six weeks of Valid, 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
Isn't validating my feelings just wallowing?
There's a session on exactly that line. Validation is acknowledging that a feeling makes sense — it isn't agreeing to sit in it, and week five pairs it with acting. The sequence is validate, then act, in that order.
Will this make the self-critical voice go away?
No, and we won't pretend otherwise. It was learned too early to delete. What changes is what arrives after it — the substitution, which starts seconds behind the verdict and ends up alongside it.
What if my feelings really are out of proportion?
Then the size question is the work, and week three covers it directly. "It makes sense that I feel this" and "this feeling is bigger than the situation" can both be true — that's what the AND is for.
How much time does it take?
Thirty seconds when you catch a verdict, one tap each evening, and ten to fifteen minutes most days for the session.
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.
Take your own side
Start the first week of Valid free — onboarding, two full sessions, your daily log, and your baseline report. Continue only if it's working.
첫 주는 카드 등록이 필요 없습니다. 전체 프로그램은 $99이며, 일회성 결제입니다 — 구독이 아닙니다.