Programas · Worry & GAD · What If
What If
Overcoming worry and generalized anxiety with CBT
Your what-if machine isn't broken — it's a planning system with the volume stuck on high. Six weeks of CBT gives it a schedule, a fact-checker, and much less credit: worry postponement, real-versus-hypothetical sorting, prediction testing, and uncertainty training. Ten to fifteen minutes a day, guided by your own worry data.
Com o coach ElenaVisão geral do programa
- Para quem é
- For anyone whose mind runs what-if chains all day — work, health, family, everything and nothing — and who is tired of being the machine's full-time audience.
- O que é
- A six-week course in cognitive behavioral therapy for worry and generalized anxiety — the psychological treatment clinical guidelines recommend first.
- Formato
- 10–15 min/day — coach videos, a worry log, and a weekly review that adapts your plan.
- Preço
- First week free — including your baseline worry report. Then $99, one-time — not a subscription.
- Não é indicado se
- Worry is not your main difficulty, or you are in crisis right now. The program screens at the start and points you toward the right care instead.
The what-if chain has a shape
- One what-if spawns three more — and every answer opens new questions.
- Re-reading sent messages, over-researching small decisions, asking for reassurance you don't quite believe.
- You can't leave an evening unplanned or a task delegated.
- Shoulders and jaw carrying tension you only notice when it's pointed out.
- The worry moves between topics — work, health, family — but never actually leaves.
Your worry data drives the program
Not a course you watch — an audit you run. What If logs the machine's claims, checks them against reality, and tunes your plan weekly on your own numbers.
Measure
A forty-five-second log when a what-if bites — one line, sort it, rate it, park it. Plus a thirty-second check-in each evening.
45 s per worry · 30 s eveningsLearn
Short sessions with Elena teach the method — the worry appointment, real-versus-hypothetical sorting, the prediction ledger, uncertainty workouts.
10–15 min · most daysAdjust
The weekly review reads your postponement rate and your ledger — how many of the machine's predictions actually came true — and advances your uncertainty ladder when a rung is earned.
weekly review↻ the loop runs weekly — five reviews across six weeks
The prediction ledger is the program's signature. Worry makes claims about the future; you write them down, give each one a date, and check back. In population data, roughly nine in ten logged worries never happen — but the number that changes you is your own, built entry by entry.
Six weeks, one appointment
Seventeen sessions and five weekly reviews. The first week is free — including your baseline worry report.
Week 1Understand the MachineChains, beliefs, and undeserved credit3 sessões
Week 2The AppointmentWorry gets a schedule4 sessões
Week 3Two Kinds of WorrySolve the real, release the rest4 sessões
Week 4The Fact-CheckerThe machine goes on record4 sessões
Week 5Tolerating UncertaintyTrain the allergy down, unclench the body4 sessões
Week 6Keep It QuietYour plan, your drill, your numbers3 sessões
Elena
Anxiety & exposure · conduz 4 programas
The exposure specialist. Calm-under-fire, precise, gently confident — the voice you want when your alarm is screaming. Her warmth is in her steadiness.
“Hi, I'm Elena — and if you're here, I'm guessing your mind runs a very busy department. We're not going to fight it, and I won't promise you a silent mind. We're going to give the machine two things it has never had: a schedule, and a fact-checker.”
Standard CBT for generalized anxiety, faithfully built
What If implements the CBT protocol for worry and generalized anxiety — the psychological treatment with the strongest evidence base for GAD. The components run in the published order, with the same measurements a clinic would use: worry postponement, cognitive work on the beliefs that keep worry running, and graded training in tolerating uncertainty.
- Worry postponement / stimulus control of worryBorkovec
- Metacognitive work on beliefs about worryWells
- Intolerance-of-uncertainty training with graded exposureDugas
- Problem-solving training
- Prediction testing
- Applied relaxation
- Relapse prevention
Honest doors, always open
What If uses light gating only — no hard gates. If your check-ins show persistent low mood alongside a severe GAD-7 score, the program raises a flag with a warm cross-reference to the Lift program and a plain note that scores in that range are worth discussing with a clinician. Nothing locks; the program continues either way.
Crisis resources are reachable from the program home screen at all times. This program is not medical advice and not a substitute for care — and we'll say so whenever it matters.
What If, ao lado da concorrência
| What IfResiliens | Daylightbighealth.com | MindShift CBTmindshiftcbt.com | |
|---|---|---|---|
| Preço | $99 pagamento único (antes $149) — o programa é seu | Employer / health-plan sponsored | Free — no in-app purchases |
| Estrutura | 6 semanas · 17 sessões + revisões semanais | Self-paced digital CBT program with day-to-day practices | Tool library — check-ins, thought journal, fear ladder, coping cards; not a sequenced program |
| Personalização | Worry log → prediction ledger → worry-time titration | "Adjusts to each individual's needs and offers additional guidance" | Self-directed tool selection; goal-based plans |
| Suporte humano | Autoguiado · com filtros integrados de encaminhamento a clínicos | Não publicado | Peer community forum; no coaching |
| Acesso | Autoatendimento, comece hoje | Via employer, health plan, or NHS — no direct consumer purchase | Self-serve, free download |
| Abrangência | Catálogo com mais de 70 programas · combine 2-3 programas relacionados e economize | Worry & anxiety (Sleepio for insomnia, separate product) | General anxiety, worry, panic, social anxiety, phobias in one app |
| Plataformas | Web · iOS · Android | iOS · Android | iOS · Android |
Fontes: preços e páginas de programas de concorrentes — todo valor de produção traz uma URL de origem e data de acesso, e fatos não publicados são marcados como "não publicado", nunca adivinhados.
Por que construímos isso de forma diferente
- A ledger, not a library. Your worries go on record with dates, and the weekly review computes the machine's actual accuracy and your postponement rate — a prediction-testing engine no audio library or toolbox runs.
- No employer required. The full six-week protocol — appointment, sorting, ledger, uncertainty ladder — is self-serve, with the first week free including your baseline worry report.
- Worry rarely travels alone. When check-ins show low mood alongside heavy worry, the program says so and points to Lift; night worry chains point to Sleep Again — same engine, same coach cluster, not another platform to learn.
- Honest expectations. We never promise a silent mind — nobody can. We promise a machine with a schedule, a fact-checker, and much less credit, and we tell you postponement feels impossible for about four days before it doesn't.
Comece grátis. Continue se estiver funcionando.
Primeira semana
- Onboarding + two full sessions
- Worry log + evening check-in
- Your baseline worry report
Programa completo
- All six weeks of What If, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
Trabalhando em mais de uma coisa? Programas relacionados podem ser combinados — dois ou três com desconto. O preço combinado está a caminho.
Antes de começar
Do I need a GAD diagnosis to use this?
No. What If is built for the what-if pattern, not a chart code. The GAD-7 at onboarding tells you where you're starting from — and if your scores land in the severe range alongside low mood, the program says plainly that a clinician is worth involving.
Isn't postponing worry just suppressing it?
The opposite. Suppression rebounds — try not thinking about a white bear. Postponement gives every worry real attention once a day, at the appointment, and takes the rest of the day off-limits. One honest warning from Elena: it feels impossible for about four days. Then it doesn't.
How is this different from meditation and calm-down apps?
Relaxation is in here — one session, where it belongs. The core is treatment: your worries go on record with dates, the ledger scores the machine's actual accuracy, and the weekly review tunes your plan on your own numbers. A soundscape can't audit a forecast.
How much time does it take?
Forty-five seconds when a what-if bites, thirty seconds each evening, and ten to fifteen minutes most days for the session. Considerably less time than the worry currently takes.
Quanto custa e é uma assinatura?
A primeira semana é gratuita, sem necessidade de cartão. O programa completo custa $99, pago uma única vez — não há assinatura e nada para cancelar. Quando você terminar, ele continua seu.
Como sei se está funcionando?
Você responde a um questionário validado no início e novamente a cada revisão semanal, de modo que o progresso é um número que você pode acompanhar, em vez de uma sequência de dias. Ao longo de 6 revisões semanais, o programa adapta seu plano com base nos seus próprios dados — e, se o número não estiver mudando, você também verá isso.
Take worry off the schedule
Start the first week free — the log, two sessions, and your baseline worry report. The machine has run unaudited long enough.
Runs on the web, not in DBT Coach
Sem cartão na primeira semana. O programa completo custa $99, pagamento único — não é uma assinatura.
Runs on the web, not in DBT Coach