كل المقالات

علاج

العلاج المعرفي السلوكي (CBT)

نوع من العلاج النفسي يركز على تحديد ومواجهة أنماط التفكير والسلوكيات السلبية.

علاج

التشوهات المعرفية — الأنماط الـ14

دليل ميداني للـ14 تشوهاً معرفياً المستخدمة في العلاج المعرفي السلوكي — ما هي، وكيفية رصدها، وكيفية تحديها.

علاج

كيفية ملء سجل الأفكار

مثال عملي على سجل الأفكار ذي الحقول السبعة في العلاج المعرفي السلوكي، نفس الحقول التي يمر بها تدفق إعادة الصياغة في Colors.

علاج

ADHD and emotional dysregulation — a core feature, not a comorbidity

Around 70% of adults with ADHD show clinically significant emotional dysregulation. It's a core feature of the disorder, not a separate condition stacked on top.

علاج

Alexithymia — when emotions don't come with words

A trait, not a diagnosis — about 1 in 10 people score in the alexithymic range. Here is the research, the autism overlap, and what a colour-first picker is for.

علاج

Dialectical Behavior Therapy (DBT)

DBT mixes therapy with mindfulness, promoting acceptance while changing harmful behaviors.

علاج

Emotional granularity — why naming the feeling helps

The skill of telling apart frustrated, lonely, ashamed, and envious instead of just bad — and what 25 years of research say about it.

علاج

Exposure Therapy

Psychological treatment developed to help individuals confront and reduce their fear or anxiety.

علاج

5-4-3-2-1 grounding — how to use it during panic and anxiety

A clear walkthrough of the 5-4-3-2-1 grounding technique for panic, anxiety, and dissociation — what it does, what it doesn't, and how to use it.

علاج

Do mental health apps actually work? A research review

An honest review of the meta-analytic evidence on mental health apps — what they reliably do, what the marketing oversells, and which features predict real effects.

علاج

Does mood tracking actually work? A research review

An honest review of the evidence on mood tracking apps — what works, what doesn't, and when self-monitoring can backfire.

علاج

Opposite action — the DBT skill for emotions that don't fit

A practical guide to opposite action, the DBT skill for changing emotions that don't fit the facts.

علاج

Paced breathing — box breathing, 4-7-8, and how slow breathing calms the body

How to do paced breathing (box, 4-7-8, resonant 6-bpm), why it works, and where it fits in CBT and DBT.

علاج

The science of journaling — what 40 years of research actually shows

An honest review of the evidence on journaling and expressive writing, anchored in Pennebaker's 40 years of work and the Frattaroli 2006 meta-analysis.

علاج

Sensory overload and mood — tracking the input most apps ignore

Sensory load is mood input. A practical guide to logging light, sound, crowds, and texture so the patterns become visible.

علاج

TIPP — DBT's crisis-survival skills for high-arousal moments

A walkthrough of the four TIPP sub-skills from DBT distress tolerance — temperature, intense exercise, paced breathing, and paired muscle relaxation.

علاج

Triggers vs factors — two axes of mood causality

Acute triggers and chronic factors are both antecedents to a mood, but they answer different questions. A short guide to tagging each correctly.

علاج

Validated mental health screeners — what HADS, PHQ-9, and GAD-7 actually measure

A plain-language guide to validated mental health screeners — HADS, PHQ-9, and GAD-7 — what they measure, what their scores mean, and how to use them honestly.

علاج

When mood tracking backfires

An honest account of the patterns where mood tracking stops helping and starts hurting — and what to do about each.