Programmer · Emotion literacy · Name It
Name It
Understanding and naming your emotions with DBT
You can't work with a feeling you can't name — and nobody handed you the vocabulary. This program teaches emotion literacy the DBT way: the model of an emotion, the body's signatures, a map that grows from twelve families into your own working vocabulary. Forty-five seconds of labeling log a few times a day, and your own entries do the convincing.
Med coach MayaProgrammet i korte trekk
- Hvem det er for
- For anyone who goes blank at "what are you feeling?" — whose honest answers are "fine," "stressed," "bad," or nothing at all. Numbness and "I don't know" are starting points here, not problems.
- Hva det er
- A structured 6-week DBT program for emotion literacy, built from the protocol clinicians use.
- Format
- 10–15 min/day — coach videos, a labeling log, and a weekly review that adapts your plan.
- Pris
- First week free — including your baseline vocabulary report. Then $99, one-time — not a subscription.
Going blank has a shape, too
- "What are you feeling?" produces a blank — or "fine," "stressed," "bad."
- Feelings arrive as physical noise before they arrive as words.
- Numbness, or a genuine "I don't know," more often than a name.
- Big reactions that make more sense afterward than during.
- A sense that other people have words for this that you were never given.
Your labeling log drives the program
Not a course you watch — a loop you run. Name It reads how many distinct emotion words you're using and how specific they are, and unlocks the next tier of the map when your own entries have earned it.
Measure
A forty-five-second labeling log, prompted twice a day — and triggerable any moment a feeling shows up.
2× daily · 45 secLearn
Short sessions with Maya teach the method — the science of naming, the model of an emotion, body signatures, the families.
10 min · most daysAdjust
The weekly review scores your granularity and tiers up the map when your vocabulary is ready for it.
weekly review↻ the loop runs weekly — six times
You start with twelve emotion families. As your log shows more distinct words used more specifically, the map unlocks about thirty-six sibling and border words, then fine-grained ones. Week six teaches the fan regardless — the tiers only ever arrive early, never late, and the share of entries you name is charted, never used against you.
Six weeks, one method
Fourteen sessions and five weekly reviews. The first week is free — including your baseline vocabulary report.
Week 1Why Names MatterA named feeling has edges3 økter
Week 2The Body LayerYour body knows the name first3 økter
Week 3The Map ExpandsFamilies, sizes, layers4 økter
Week 4Hard CasesMixes, masks, and both-true3 økter
Week 5Naming in Real TimeFrom the evening log to the moment4 økter
Week 6Keep the VocabularyYour data, your words, your next door2 økter
Maya
DBT: emotion regulation core · veileder 4 programmer
The steady emotion-regulation coach — warm, unhurried, and precise about what a feeling is actually doing before asking you to change anything. Maya treats big emotions as information, not malfunctions.
“Hi, I'm Maya. Over the next six weeks we're not going to test you on feelings words — we're going to build you a vocabulary that actually fits what's happening.”
Affect labeling, faithfully built
Name It is built on affect-labeling research — putting a name to an emotion measurably lowers amygdala response — and on emotional-granularity research, which finds that finer-grained emotion vocabularies predict better regulation. The teaching spine is Linehan's model of an emotion from the DBT emotion-regulation module.
- Affect labeling
- Emotional granularity
- Model of an emotionLinehan, DBT emotion regulation
- Body-signature mapping
A light screen, never a gate
Nothing here locks. Numbness alongside active trauma symptoms shows a routing note toward Steady Ground and emphasizes the body-first path — the program stays open either way. Neurodivergence is named as different wiring rather than a deficit, and adjusts pacing only.
This program is not medical advice or crisis care; crisis resources stay one tap away throughout.
Name It, sammenlignet med feltet
| Name ItResiliens | How We Feelhowwefeel.org | Therapy in a Nutshell — How to Process Your Emotionscourses.therapyinanutshell.com | |
|---|---|---|---|
| Pris | $99 engangsbeløp (var $149) — programmet er ditt | Free — no premium tier, no ads, no in-app purchases | $197 lifetime access |
| Struktur | 6 uker · 14 økter + ukentlige gjennomganger | An open-ended tool, not a curriculum — check in, plot on the energy/pleasantness grid, choose precise words, tag factors, then browse short strategy videos. No fixed weeks, no sequenced lessons | Fixed curriculum — 32 core video lessons, about 15 hours, with a 67-page printable workbook and lifetime access |
| Personalisering | Labeling log → granularity score → map tier | Pattern analytics over your logged entries; no adaptive vocabulary tiering | None — a linear course |
| Menneskelig støtte | Selvstyrt · innebygde henvisningsporter til kliniker | None | None in the one-time course; the monthly membership adds live group Q&A |
| Tilgang | Selvbetjening, start i dag | Free, direct-to-consumer, in English and Spanish, with data kept on-device by default | Direct-to-consumer, web, no dedicated app |
| Bredde | 70+ programkatalog · pakk 2-3 relaterte programmer og spar | Dedicated to emotion identification and regulation strategies | Emotion processing and regulation broadly — naming is the first skill of thirty, not the spine of the course |
| Plattformer | Web · iOS · Android | iOS · Android | Web |
Kilder: konkurrenters priser og programsider — hver produksjonsverdi har en kilde-URL og tilgangsdato, og upubliserte fakta merkes "ikke publisert", aldri gjettet.
Hvorfor vi bygde det annerledes
- A finite curriculum, not an open tool. How We Feel is free, well-funded and genuinely good at what it does — a check-in tool you keep using. Name It is a six-week course with a beginning and an end, built to leave you with a vocabulary rather than a habit of logging.
- The map expands when your data says you're ready. Twelve families become roughly thirty-six sibling and border words, then fine-grained ones — unlocked by your own measured granularity rather than handed over all at once.
- "I don't know" is an answer here. There's a whole session on it, and the share of entries you name is charted honestly rather than scored against you — which matters if numbness is where you're starting.
Start gratis. Fortsett hvis det fungerer.
Første uke
- Onboarding + two full sessions
- Labeling log, twice daily
- Your baseline vocabulary report
Fullt program
- All six weeks of Name It, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
Jobber du med mer enn én ting? Relaterte programmer kan pakkes sammen — to eller tre med rabatt. Pakkepriser kommer snart.
Før du starter
What if I genuinely don't know what I'm feeling?
That's the starting point, not a failure — there's a whole session on it. "I don't know" is a valid log entry here, it's charted honestly, and it's never counted against you.
Is this just a feelings wheel?
A wheel is a static chart. Name It runs a labeling log against your own entries, scores how specific your vocabulary is getting, and expands the map only as you're ready for it — the map grows with you rather than sitting on a wall.
I feel emotions physically before I can name them. Is that a problem?
No — it's how emotions work, and week two is built on it. Body signatures come first in the teaching order precisely because the body usually knows the name before the words arrive.
How much time does it take?
Forty-five seconds, twice a day, for the labeling log — plus ten minutes most days for the session. You can also trigger the log any moment a feeling shows up.
Hvor mye koster det, og er det et abonnement?
Den første uken er gratis, uten at det kreves kort. Hele programmet koster $99, betalt én gang — det er ikke noe abonnement og ingenting å si opp. Når du fullfører det, er det ditt for alltid.
Hvordan vet jeg om det fungerer?
Du tar et validert spørreskjema ved starten, og deretter igjen ved hver ukentlige gjennomgang, slik at fremgangen er et tall du kan følge med på, i stedet for en streak. Gjennom 6 ukentlige gjennomganger tilpasser programmet planen din basert på dine egne data — og hvis tallet ikke beveger seg, vil du se det også.
Name it
Start the first week of Name It free — onboarding, two full sessions, your daily log, and your baseline report. Continue only if it's working.
Ikke behov for kort den første uken. Hele programmet koster $99, engangsbeløp — ikke et abonnement.