CBT program
Sleep Again
Overcoming insomnia with CBT (CBT-I)
N6 weeks · 10–15 min/day · 首周免费
这些是什么
真实的治疗方案，为日常生活重新打造
这些不是冥想合集或建议库。每个项目都是一门六周制、由临床专家打造的治疗课程 — 与诊所采用的相同一线方案，被重新组织为每天十到十五分钟，并配有视频教练指导。
让它们真正起效的是这个循环：每个项目都有每日测量 — 睡眠日志、担忧记录、恐慌记录 — 以及每周回顾，读取你的数据并调整计划。你不是在观看一门课程，而是在进行一项治疗，根据你自己的数据进行调整。
焦虑与恐惧
7 个项目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
情绪与动力
7 个项目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
你如何看待自己
9 个项目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
身体与健康
5 个项目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
习惯与行动
5 个项目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
人际关系
9 个项目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
幸福感与韧性
5 个项目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
三种方法
一种实践，三种治疗方式
CBT 项目
改变思维、行为与感受之间的循环 — 每周衡量进展。
24 个项目Sleep AgainInsomniaFalse AlarmPanic attacksWhat IfWorry & GADSpotlightSocial anxietyFace FirstFears & phobiasAll ClearHealth anxietyHold SteadyOCDSteady GroundCoping after trauma+ 还有 16 个 →
DBT 项目
应对强烈情绪、危机时刻与人际关系的技巧 — 以日记卡为核心。
24 个项目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
ACT 项目
为艰难的感受留出空间，并朝着重要的事情前进 — 以价值观为先、以接纳为基础。
设计中每个项目如何运作
你的数据驱动着项目
1测量
两分钟的每日记录 — 睡眠日志、担忧记录、恐慌记录 — 无论你项目的测量工具是什么。
2学习
与教练的简短视频课程，加上当天就能付诸实践的练习。
3调整
每周回顾计算出你的数值 — 睡眠效率、已实现的预测 — 并据此调整下一周。
你的教练NNina· 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
基于方案
建立在诊所使用的一线治疗方法之上 — CBT-I、暴露疗法、行为激活。
有数据支撑，而非猜测
在基线、中期和结束时进行经过验证的评估。进展是你可以看到的数字。
诚实的把关
在使用强效工具之前进行安全筛查 — 当自助并非合适途径时，提供明确的转介指导。
免费开始
每个项目的首批课程和基线报告都是免费的。只有在有效果时才继续。
24 个 CBT 项目已上线，24 个 DBT 项目即将推出。
单一病症平台以60-400美元出售一门课程 — 那就是全部内容。而在这里，每个项目都单独定价，生活中交织的问题也被覆盖到：相关项目可以捆绑在一起，两三个一起享受折扣。
抢先加入
这些项目即将在网页版和 Untangle 应用上线。告诉我们如何联系你。