모든 글

치료

인지행동치료 (CBT)

부정적인 사고 패턴과 행동을 식별하고 도전하는 데 초점을 맞춘 심리치료 유형입니다.

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인지 왜곡 — 14가지 패턴

CBT에서 사용하는 14가지 인지 왜곡에 대한 실전 가이드 — 그것들이 무엇인지, 어떻게 발견하고 어떻게 도전하는지.

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변증법적 행동치료 (DBT)

DBT는 수용과 해로운 행동 패턴의 변화를 함께 추구합니다.

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노출 요법

두려움이나 불안을 직면하고 줄이는 데 도움을 주는 심리 치료법입니다.

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생각 기록지를 작성하는 방법

CBT 7필드 생각 기록지의 실제 예시로, Colors 리프레임 흐름이 안내하는 것과 동일한 필드입니다.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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When mood tracking backfires

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