项目 · 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.
由教练 Elena 指导项目概览
- 适合人群
- 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.
- 项目介绍
- A six-week course in cognitive behavioral therapy for worry and generalized anxiety — the psychological treatment clinical guidelines recommend first.
- 形式
- 10–15 min/day — coach videos, a worry log, and a weekly review that adapts your plan.
- 价格
- First week free — including your baseline worry report. Then $99, one-time — not a subscription.
- 不适合以下情况
- 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 节课程
Week 2The AppointmentWorry gets a schedule4 节课程
Week 3Two Kinds of WorrySolve the real, release the rest4 节课程
Week 4The Fact-CheckerThe machine goes on record4 节课程
Week 5Tolerating UncertaintyTrain the allergy down, unclench the body4 节课程
Week 6Keep It QuietYour plan, your drill, your numbers3 节课程
Elena
Anxiety & exposure · 指导 4 个项目
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，与同类产品对比
| What IfResiliens | Daylightbighealth.com | MindShift CBTmindshiftcbt.com | |
|---|---|---|---|
| 价格 | 一次性$99(原价$149)——该项目归你所有 | Employer / health-plan sponsored | Free — no in-app purchases |
| 结构 | 6 周 · 17 节课程 + 每周回顾 | Self-paced digital CBT program with day-to-day practices | Tool library — check-ins, thought journal, fear ladder, coping cards; not a sequenced program |
| 个性化 | Worry log → prediction ledger → worry-time titration | "Adjusts to each individual's needs and offers additional guidance" | Self-directed tool selection; goal-based plans |
| 人工支持 | 自主引导 · 内置临床医生转介机制 | 未公开 | Peer community forum; no coaching |
| 获取方式 | 自助服务，今天就可以开始 | Via employer, health plan, or NHS — no direct consumer purchase | Self-serve, free download |
| 覆盖广度 | 70+ 个项目目录 · 捆绑2-3个相关项目可省钱 | Worry & anxiety (Sleepio for insomnia, separate product) | General anxiety, worry, panic, social anxiety, phobias in one app |
| 平台 | Web · iOS · Android | iOS · Android | iOS · Android |
来源：竞争对手的定价和项目页面 — 每个生产环境数值都附有来源网址和访问日期，未公开的信息都标注为“未公开”，绝不猜测。
我们为何以不同方式打造它
- 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.
免费开始。有效果再继续。
首周
- Onboarding + two full sessions
- Worry log + evening check-in
- Your baseline worry report
完整项目
- All six weeks of What If, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
同时在处理不止一件事?相关项目可以打包在一起——两个或三个可享折扣。套餐定价即将推出。
在开始What If之前先深入了解
- Rumination vs. Worry: What's the Difference and Why It MattersRumination replays the past while worry rehearses the future. Learn why that difference matters and the CBT tools that help you step out of each loop.7 min read 分钟阅读
- The Worry Tree: A 2-Minute Method to Stop Circular WorryingThe Worry Tree is a two-minute method for sorting worries you can act on from what-ifs you cannot — with a worked example and worry time as a companion.8 min read 分钟阅读
- Catastrophizing: Why Your Brain Jumps to the Worst Case (and How to Stop)Why your brain leaps to worst-case scenarios, and a four-question decatastrophizing method to shrink the fear back down to fit the facts — with an example.8 min read 分钟阅读
开始之前
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.
费用是多少?是订阅制吗?
第一周免费,无需信用卡。完整项目费用为$99,一次性付费——没有订阅,也无需取消。完成后即永久归你所有。
我怎么知道它是否有效?
你会在开始时完成一份经过验证的问卷,之后每次每周复盘时再次填写,因此进展是一个可以观察的数字,而不是一个连续打卡记录。在6次每周复盘中,项目会根据你自己的数据调整你的计划——如果这个数字没有变化,你也会看到。
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
第一周无需绑卡。完整项目为一次性付费$99——不是订阅。
Runs on the web, not in DBT Coach