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Resiliens
Program

Program berstruktur untuk apa yang anda benar-benar hadapi

Program enam minggu yang dibina oleh klinisi, berdasarkan data anda sendiri — rawatan yang klinik gunakan sebagai pilihan pertama, dibina semula untuk sepuluh minit sehari.

Apa yang sedang anda usahakan?
Tidur1Kegelisahan & ketakutan7Mood & motivasi7Cara anda memandang diri sendiri9Tubuh & kesihatan5Tabiat & tindakan5Hubungan9Kesejahteraan & daya tahan5
Apa program ini

Protokol rawatan sebenar, dibina semula untuk kehidupan seharian

Ini bukan pakej meditasi atau perpustakaan nasihat. Setiap program adalah kursus terapi enam minggu yang dibina oleh klinisi — protokol lini pertama yang sama yang disampaikan di klinik, disusun semula menjadi sepuluh hingga lima belas minit sehari bersama jurulatih melalui video.

Yang menjadikannya berkesan ialah gelung ini: setiap program mempunyai pengukuran harian — diari tidur, log kerisauan, log panik — dan semakan mingguan yang membaca data anda dan menyesuaikan rancangan. Anda bukan sekadar menonton kursus. Anda sedang menjalankan rawatan, disesuaikan dengan data anda sendiri.

Pilihan utama

Mulakan di mana kebanyakan orang bermula

CBT program

Sleep Again

Overcoming insomnia with CBT (CBT-I)

N6 weeks · 10–15 min/day · minggu pertama percuma
CBT program

Lift

Lifting low mood and depression with CBT

N6 weeks · 10–15 min/day · minggu pertama percuma

Tidur

1 program
CBT program

Sleep Again

Overcoming insomnia with CBT (CBT-I)

N6 weeks · 10–15 min/day

Kegelisahan & ketakutan

7 program
CBT program

False Alarm

Overcoming panic attacks with CBT

E6 weeks · 10–15 min/day
CBT program

What If

Overcoming worry and generalized anxiety with CBT

E6 weeks · 10–15 min/day
CBT program

Spotlight

Overcoming social anxiety with CBT

E6 weeks · 10–15 min/day
CBT program

Face First

Overcoming specific fears and phobias with CBT

E6 weeks · 10–15 min/day
CBT program

All Clear

Overcoming health anxiety with CBT

P6 weeks · 10–15 min/day
CBT program

Hold Steady

Overcoming OCD with exposure and response prevention (ERP)

G6 weeks · 10–15 min/day
CBT program

Steady Ground

Stabilization and coping after trauma (phase-1)

G6 weeks · 10–15 min/day

Mood & motivasi

7 program
CBT program

Lift

Lifting low mood and depression with CBT

N6 weeks · 10–15 min/day
CBT program

Recharge

Managing stress and burnout with CBT

N6 weeks · 10–15 min/day
DBT program

Ride the Wave

Managing intense emotions with DBT

M6 weeks · 10–15 min/day
DBT program

Name It

Understanding and naming your emotions with DBT

M6 weeks · 10–15 min/day
DBT program

Stormproof

Getting through a crisis without making it worse with DBT

N6 weeks · 10–15 min/day
DBT program

Still Here

Living with grief and loss using DBT skills

M6 weeks · 10–15 min/day
DBT program

Level

Steadying rapid mood shifts with DBT

R6 weeks · 10–15 min/day

Cara anda memandang diri sendiri

9 program
CBT program

Good Enough

Overcoming perfectionism with CBT

N6 weeks · 10–15 min/day
CBT program

Solid

Building self-esteem with CBT

N6 weeks · 10–15 min/day
CBT program

Own It

Overcoming imposter feelings with CBT

N6 weeks · 10–15 min/day
CBT program

Inner Ally

Building self-compassion

N6 weeks · 10–15 min/day
CBT program

True Reflection

Coping with body image distress using CBT

G6 weeks · 10–15 min/day
DBT program

Middle Path

Escaping all-or-nothing thinking with DBT

M6 weeks · 10–15 min/day
DBT program

Valid

Taking your own feelings seriously: self-validation with DBT

I6 weeks · 10–15 min/day
DBT program

Unhidden

Easing shame and guilt with DBT

I6 weeks · 10–15 min/day
DBT program

Take Shape

Coping with emptiness and building a steady sense of self with DBT

R6 weeks · 10–15 min/day

Tubuh & kesihatan

5 program
CBT program

Steady Pace

Living well with chronic pain using CBT

P6 weeks · 10–15 min/day
CBT program

Gut Sense

Calming IBS with gut-directed CBT

P6 weeks · 10–15 min/day
CBT program

Nourish

Rebuilding a peaceful relationship with food using CBT

G6 weeks · 10–15 min/day
DBT program

Groundwork

Reducing emotional vulnerability with the DBT body-care skills

M6 weeks · 10–15 min/day
DBT program

Mindful Plate

Overcoming emotional and binge eating with DBT

R6 weeks · 10–15 min/day

Tabiat & tindakan

5 program
CBT program

Start Small

Beating procrastination with CBT

N6 weeks · 10–15 min/day
CBT program

Even Keel

Managing anger with CBT

S6 weeks · 10–15 min/day
CBT program

Clear Path

Changing drinking and substance habits with CBT

S6 weeks · 10–15 min/day
DBT program

Second Thought

Taming impulsivity with DBT

N6 weeks · 10–15 min/day
DBT program

Flashpoint

Cooling rage and anger outbursts with DBT

N6 weeks · 10–15 min/day

Hubungan

9 program
CBT program

Speak Up

Building assertiveness with CBT

S6 weeks · 10–15 min/day
DBT program

Steady Hands

Parenting with big emotions, using DBT skills

M6 weeks · 10–15 min/day
DBT program

Green Light

Working with jealousy and envy using DBT

N6 weeks · 10–15 min/day
DBT program

Common Ground

Getting your needs met while keeping the relationship with DBT

S6 weeks · 10–15 min/day
DBT program

Fair Fight

Handling conflict without blowups, with DBT

S6 weeks · 10–15 min/day
DBT program

Give and Take

Overcoming people-pleasing with DBT

S6 weeks · 10–15 min/day
DBT program

Reach Out

Building connection and easing loneliness with DBT

S6 weeks · 10–15 min/day
DBT program

Soft Landing

Coping with rejection sensitivity using DBT

I6 weeks · 10–15 min/day
DBT program

Anchored

Calming fear of abandonment and relationship storms with DBT

R6 weeks · 10–15 min/day

Kesejahteraan & daya tahan

5 program
CBT program

Bright Spots

The science of gratitude and wellbeing

P4 weeks · 8–12 min/day
CBT program

Bounce

Building resilience and coping skills

S5 weeks · 8–12 min/day
DBT program

Present Tense

DBT mindfulness and wise mind foundations

M6 weeks · 10–15 min/day
DBT program

As It Is

DBT radical acceptance: living with what you can't change

M6 weeks · 10–15 min/day
DBT program

Finely Tuned

Thriving as a highly sensitive person with DBT

I6 weeks · 5–8 min/day
Tiga pendekatan

Satu amalan, tiga jenis terapi

Program CBT

Ubah gelung antara pemikiran, tingkah laku, dan perasaan anda — diukur minggu demi minggu.

24 program
Sleep AgainInsomniaFalse AlarmPanic attacksWhat IfWorry & GADSpotlightSocial anxietyFace FirstFears & phobiasAll ClearHealth anxietyHold SteadyOCDSteady GroundCoping after trauma+ 16 lagi →

Program DBT

Kemahiran untuk emosi yang kuat, saat krisis, dan hubungan — bertunjangkan kad diari.

24 program
Ride the WaveIntense emotionsName ItEmotion literacyGroundworkBody-driven volatilitySteady HandsParental reactivityStormproofCrisis momentsSecond ThoughtImpulsivityFlashpointExplosive angerGreen LightJealousy & envyPresent TenseAutopilot & reactivityMiddle PathAll-or-nothing thinkingAs It IsRadical acceptanceStill HereGrief & lossCommon GroundRelationshipsFair FightRelationship conflictGive and TakePeople-pleasingReach OutLonelinessValidSelf-invalidationSoft LandingRejection sensitivityUnhiddenShame & guiltFinely TunedHigh sensitivityAnchoredFear of abandonmentMindful PlateEmotional & binge eatingTake ShapeChronic emptinessLevelMood instability

Program ACT

Beri ruang untuk perasaan sukar dan bergerak ke arah perkara yang penting — berasaskan nilai dan penerimaan.

Dalam reka bentuk
Bagaimana setiap program berfungsi

Data anda memacu program

1Ukur

Log harian dua minit — diari tidur, log kerisauan, log panik — apa sahaja instrumen program anda.

2Belajar

Sesi video pendek bersama jurulatih anda, ditambah latihan yang mempraktikkan kaedah pada hari yang sama.

3Sesuaikan

Semakan mingguan mengira angka anda — kecekapan tidur, ramalan yang menjadi kenyataan — dan menyesuaikan minggu depan berdasarkannya.

Jurulatih andaNNina· Sleep, mood & the self clusterEElena· Anxiety & exposureSSofia· Action & habitsGGrace· High-caution clinical carePPriya· Mind–body & wellbeingMMaya· DBT: emotion regulation coreNNathan· DBT: crisis & impulseMMika· DBT: mindfulness & acceptanceSSimone· DBT: interpersonal effectivenessIIris· DBT: the sensitive selfRRuth· DBT: high-caution clinical care

Berasaskan protokol

Dibina berdasarkan rawatan lini pertama yang digunakan di klinik — CBT-I, pendedahan, pengaktifan tingkah laku.

Diukur, bukan diteka

Penilaian yang disahkan pada peringkat asas, pertengahan, dan akhir. Kemajuan adalah angka yang boleh anda lihat.

Penapisan yang jujur

Saringan keselamatan sebelum alat berat — dan panduan rujukan yang jelas apabila bantuan diri bukan pintu yang tepat.

Mula secara percuma

Sesi pertama dan laporan asas setiap program adalah percuma. Teruskan hanya jika ia berkesan.

24 program CBT kini tersedia. 24 lagi dalam DBT akan hadir tidak lama lagi.

Platform satu keadaan menjual satu kursus untuk $60-$400 — dan itu sahaja yang ditawarkan. Di sini, setiap program diberi harga secara berasingan, dan kerumitan hidup turut diambil kira: program yang berkaitan digabungkan bersama, dua atau tiga dengan diskaun.

Jadilah yang pertama masuk

Program-program ini akan dilancarkan tidak lama lagi di web dan dalam aplikasi Untangle. Beritahu kami cara untuk menghubungi anda.