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Therapie

Kognitive Verhaltenstherapie (KVT)

Eine Form der Psychotherapie, die sich darauf konzentriert, negative Denkmuster und Verhaltensweisen zu erkennen und zu hinterfragen.

Therapie

Kognitive Verzerrungen — die 14 Muster

Eine Feldanleitung zu den 14 kognitiven Verzerrungen der KVT — was sie sind, wie man sie erkennt und wie man sie hinterfragt.

Therapie

Dialektisch-Behaviorale Therapie (DBT)

DBT verbindet Akzeptanz mit der aktiven Veränderung schädlicher Verhaltensmuster.

Therapie

Expositionstherapie

Psychologische Behandlung, die entwickelt wurde, um Menschen zu helfen, ihre Angst oder Furcht zu konfrontieren und zu reduzieren.

Therapie

Wie man ein Gedankenprotokoll ausfüllt

Ein ausgearbeitetes Beispiel für das siebenfeldrige CBT-Gedankenprotokoll, dieselben Felder, die der Colors-Reframe-Flow durchgeht.

Therapie

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.

Therapie

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.

Therapie

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.

Therapie

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.

Therapie

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.

Therapie

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.

Therapie

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.

Therapie

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.

Therapie

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.

Therapie

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.

Therapie

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.

Therapie

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.

Therapie

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.

Therapie

When mood tracking backfires

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