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Терапія

Когнітивно-поведінкова терапія (КПТ)

Тип психотерапії, що зосереджується на виявленні та оскарженні негативних патернів мислення і поведінки.

Терапія

Когнітивні викривлення — 14 патернів

Польовий довідник по 14 когнітивних викривленнях у КПТ — що це, як помічати і як з ними працювати.

Терапія

Діалектико-поведінкова терапія (ДПТ)

Поєднує прийняття з роботою над зміною деструктивних патернів поведінки.

Терапія

Експозиційна терапія

Допомагає зустрітися зі страхом і тривогою та знизити їхній вплив.

Терапія

Як заповнювати запис думок

Практичний приклад семипольового запису думок у КПТ, ті самі поля, які проходить reframe-flow у Colors.

Терапія

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.

Терапія

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.

Терапія

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.

Терапія

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.

Терапія

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.

Терапія

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.

Терапія

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.

Терапія

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.

Терапія

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.

Терапія

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.

Терапія

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.

Терапія

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.

Терапія

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.

Терапія

When mood tracking backfires

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