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Терапия

Когнитивно-поведенческая терапия (КПТ)

Сочетает работу с мыслями и поведением, помогая менять реакции при депрессии, тревоге и ОКР.

Терапия

Когнитивные искажения — 14 паттернов

Полевой справочник по 14 когнитивным искажениям из КПТ — что это, как замечать и как с ними работать.

Терапия

Диалектико-поведенческая терапия (ДПТ)

Сочетает принятие с активной работой над изменением деструктивных паттернов поведения.

Терапия

Экспозиционная терапия

Помогает встретиться со страхом и тревогой и снизить их влияние.

Терапия

Как заполнять запись мыслей

Проработанный пример семипольной записи мыслей из КПТ, те же поля, которые проходит reframe-flow в Colors.

Терапия

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.

Терапия

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.

Терапия

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.

Терапия

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.

Терапия

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.

Терапия

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.

Терапия

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.

Терапия

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.

Терапия

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.

Терапия

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.

Терапия

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.

Терапия

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.

Терапия

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.

Терапия

When mood tracking backfires

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