Програми · Shame & guilt · Unhidden
Unhidden
Easing shame and guilt with DBT
Shame says I am bad. Guilt says I did something bad. They arrive feeling almost identical, and they call for opposite responses — guilt for a repair that actually stops once it's done, shame for the open. This program teaches DBT's answer to each, and a sixty-second shame log does the proving: your own numbers, not an argument, show what sharing does that hiding never has.
The two verdicts have a shape, too
- Something lands and you can't tell whether to fix it or hide.
- Apologising past the point where the repair was done.
- Guilt that never switches off once the thing is put right.
- A verdict on who you are, kept private because exposure felt worse.
- Shame about having feelings at all.
The log does the proving
Not a course you watch — a loop you run. Unhidden records what fired, which of the two it was, whether you hid it or brought it out, and what the intensity did afterwards — until the pattern argues for itself.
Measure
Sixty seconds whenever something fires: the trigger, your own call on shame or guilt, the intensity, whether you hid it or shared it, and what it dropped to if you did.
as it happens · 60 secLearn
Short sessions with Iris teach the method — telling the two apart, repair that stops, and opposite action for shame.
10–15 min · most daysAdjust
The weekly review reads your share-instead-of-hide rate and sets which domain to work next.
weekly review↻ the loop runs weekly — six times
The headline number counts only the moments you logged as shame — not guilt, not unsure — and asks how many became a share instead of a hide. It's deliberately held back from the early weeks, because you can't measure opposite action before you can reliably tell the two apart. What the log ends up showing is what the intensity does after sharing, which no argument can demonstrate.
Six weeks, one method
Fifteen sessions and five weekly reviews. The first week is free — including your baseline shame report.
Week 1Shame and Guilt, Told ApartTwo verdicts, one trigger3 сесій
Week 2Naming What's ThereThe discrimination, and self-validation for shame3 сесій
Week 3Guilt: Repair, Then StopJustified, repaired, or released4 сесій
Week 4Shame: Bring It Into the OpenOpposite action, chosen deliberately4 сесій
Week 5Old ShameThe same tools, harder targets4 сесій
Week 6Living UnhiddenYour data, and the practice that stays2 сесій
Iris
DBT: the sensitive self · веде 4 програм
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 talk you out of shame — we're going to tell it apart from guilt, and let your own log show you what happens when it stops being hidden.”
Opposite action, aimed differently at each
Unhidden applies DBT's opposite action separately to two emotions that are usually treated as one — guilt gets repair and then a deliberate stop, while shame that has been checked and found unjustified gets approach and sharing rather than hiding. Underneath sits the biosocial model's account of shame as a prediction about being cast out, tested by behavioral-experiment self-monitoring.
- Opposite action for shameapproach and share — Linehan
- Guilt: repair, then stop
- The shame-as-prediction mechanism
- Behavioral-experiment self-monitoring
Present-day patterns only
If punishing yourself for shame or guilt has ever included hurting yourself, a crisis-resources card stays pinned for the whole program — skills practice is not crisis care, and the program says so rather than implying otherwise.
Trauma-adjacent presentations with active symptoms get Steady Ground routing. This program works present-day shame and guilt patterns only, stated plainly, and does no processing of origin events anywhere in the six weeks. It is not medical advice.
Unhidden, поряд з іншими
| UnhiddenResiliens | Self-Compassion for Shamecenterformsc.org | The Self Compassion Appselfcompassion.me | Balanced Minds Online Self-Compassion Coursebalancedminds.com | |
|---|---|---|---|---|
| Ціна | $149 одноразово (чернетка) — програма стає вашою | $695 course registration | £49.99/yr (about $56.99 via the App Store) | £49.99 one-time |
| Структура | 6 тижнів · 15 сесій + щотижневі огляди | 8 weeks, live online cohort — weekly 2.5-hour general sessions plus 16 weekly practice groups, class size 18–50 | A 28-session guided CFT course plus a library of 50–70+ tools | 4 weekly sessions — four 30-minute video classes, five audio practices, reading material |
| Персоналізація | Shame log → shared vs. hidden → this week's domain | None — a fixed live curriculum delivered to a cohort | Minimal — a linear course plus a browsable library, with periodic progress surveys | None — a fixed sequence |
| Людська підтримка | Самостійне проходження · вбудовані шлюзи направлення до клініциста | Extensive — teacher-led throughout, with practice groups | None — fully self-guided | None described |
| Доступ | Самообслуговування, почніть сьогодні | Not purchasable cold: requires prior completion of an 8–10 week MSC course, a 5-day MSC intensive, or an MSC workshop plus a year of daily practice | Self-serve subscription | Self-serve one-time purchase |
| Широта | 24+ програм у каталозі · об'єднайте 2-3 пов'язані програми та заощадьте | Shame specifically — self-criticism, body shame, self-forgiveness, social justice | General self-compassion and CFT. Shame appears once, as a benefit bullet — there is no shame module | General self-compassion; states it reduces self-criticism and shame but has no dedicated shame module |
| Платформи | Web · iOS · Android | Web | iOS · Android | Web |
Джерела: ціни конкурентів та сторінки програм — кожне виробниче значення має URL джерела та дату доступу, а неопубліковані факти позначені як "не опубліковано", ніколи не вгадуються.
Чому ми зробили це інакше
- Two emotions, two different responses Guilt gets a repair that lands and then deliberately stops. Checked, unjustified shame gets approach and disclosure. Week one is spent telling them apart, because using the wrong response is what keeps either one running — and no consumer product we could find branches on that distinction at all.
- The log tests the prediction shame makes Sixty seconds per moment: the trigger, your own call on shame or guilt, the intensity, whether you hid it or shared it, and what it dropped to if you did. Shame predicts that exposure makes things worse; by week six that prediction has been tested against your own numbers rather than argued with.
- The number is held back until it means something The headline metric counts only the moments you logged as shame — not guilt, not unsure — and asks how many became a share instead of a hide. It stays hidden in the early weeks on purpose, because you cannot measure opposite action before you can reliably tell the two emotions apart.
- Your data outlives the program The best-known name in shame work publishes two interactive instruments, and both state plainly that responses are never stored — "if you don't print or email the results, they're GONE." Nothing built that way can ever show a person that sharing lowered their shame. Ours is built to.
Почніть безкоштовно. Продовжуйте, якщо це працює.
Перший тиждень
- Onboarding + two full sessions
- Shame log
- Your baseline shame report
Повна програма
- All six weeks of Unhidden, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
Працюєте над кількома речами одночасно? Пов'язані програми об'єднуються разом — дві або три зі знижкою. Про пакети буде оголошено при запуску.
Перш ніж почати
What's the actual difference between shame and guilt?
Guilt is about something you did; shame is a verdict on who you are. They arrive feeling almost identical, which is why week one is spent telling them apart — they call for opposite responses, and using the wrong one is what keeps either of them running.
Doesn't sharing shame make it worse?
That's the prediction shame makes, and it's the one the log tests. You record the intensity before and after a share, on your own moments — so by week six the answer is in your numbers rather than in a claim we made.
What if the guilt is justified?
Then you repair it — week three is exactly that. The skill isn't dismissing justified guilt; it's making the repair land and then actually stopping, which is the part most people never get to.
Will this dig into where my shame came from?
No. This program works present-day patterns only and does no processing of origin events. If active trauma symptoms are in play, it points you to Steady Ground instead.
Be first to go unhidden
Unhidden is launching soon on the web and in the Untangle app. Join the early-access list and we'll let you know the moment it opens.
Один лист, коли ваша програма відкриється. Без розсилки листів.