Tous les articles

Thérapie

Thérapie cognitivo-comportementale (TCC)

Forme de psychothérapie qui se concentre sur l'identification et la remise en question des schémas de pensée et de comportement négatifs.

Thérapie

Distorsions cognitives — les 14 schémas

Un guide de terrain sur les 14 distorsions cognitives utilisées en TCC : ce qu’elles sont, comment les repérer dans votre propre pensée et comment les remettre en question.

Thérapie

Thérapie comportementale dialectique (TCD)

Combine l’acceptation de l’état actuel avec un travail actif sur les schémas de comportement destructeurs — particulièrement dans la suicidalité chronique et le trouble de la personnalité limite.

Thérapie

Thérapie d’exposition

Aide à affronter la peur ou l’anxiété dans des conditions sécurisées et à en réduire progressivement l’influence — dans les phobies, le TSPT, le TOC et les troubles anxieux.

Thérapie

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.

Thérapie

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.

Thérapie

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.

Thérapie

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.

Thérapie

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.

Thérapie

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.

Thérapie

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.

Thérapie

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.

Thérapie

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.

Thérapie

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.

Thérapie

How to fill out a thought record

A worked example of the seven-field CBT thought record, the same fields the Colors reframe flow walks you through.

Thérapie

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.

Thérapie

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.

Thérapie

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.

Thérapie

When mood tracking backfires

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