What is DBT (Dialectical Behavior Therapy)?

DBT (Dialectical Behavior Therapy) covers distress tolerance, emotion regulation, mindfulness, and interpersonal effectiveness. These skills help you survive crisis without making it worse. Reground guides you through DBT exercises like the 5-4-3-2-1 grounding technique and TIPP when you're triggered.

What is CBT (Cognitive Behavioral Therapy)?

CBT (Cognitive Behavioral Therapy) helps you identify distorted thought patterns, challenge them with evidence, and replace them with balanced thinking. It's structured and practical — Reground walks you through CBT thought records step by step when you're feeling anxious or very sad.

What is IFS (Internal Family Systems)?

IFS (Internal Family Systems) helps you connect with the protective parts of yourself that get activated during emotional distress. You approach them with curiosity instead of judgment, and find your core Self beneath the noise. Reground guides you through IFS Parts Work exercises for shame and depression.

What is the 5-4-3-2-1 grounding technique?

The 5-4-3-2-1 technique is a DBT grounding exercise that reconnects you to the present moment through your five senses. You notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. It interrupts anxiety and dissociation by anchoring attention in your immediate environment.

Is Reground free to use?

Yes — Reground is free to start. Select an emotion, get matched to an evidence-based therapy skill, and complete a guided exercise with no signup or setup required. A Premium plan is available for unlimited access.

Reground was built by Franzie Giordani, MS, LPC, ASDCS, LCPC — a licensed therapist who has been practicing since 2017 and is licensed in Illinois and Maryland. Every exercise was selected because it works in a clinical setting, not just in a research paper.

Built by a licensed therapist · DBT · CBT · IFS · ACT

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Feeling overwhelmed? Pick what you're feeling — we'll walk you through the exact evidence-based skill for this moment, step by step. Built by a licensed therapist. No signup required.

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Weekly grounding techniques — practical therapy skills, one email a week.

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Built by Franzie Giordani, LPC Licensed therapist, 9+ yrs Evidence-based

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Your therapist taught you the skills. Reground helps you use them.

Most therapy apps are designed for your calm moments. Journaling at night. Check-ins in the morning. But the moment you're triggered, your prefrontal cortex goes offline. You can't remember TIPP. You can't find your thought record. Reground meets you right there — and walks you through the exact skill for that feeling, step by step, in under 10 minutes.

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Four Modalities, One App

The right skill for what you're feeling

◈

DBT

Dialectical Behavior Therapy

Distress tolerance, emotion regulation, mindfulness, and interpersonal effectiveness. Skills for surviving crisis without making it worse.

Best for: Urges, intense emotions, crisis moments

○

CBT

Cognitive Behavioral Therapy

Identify distorted thought patterns, challenge them with evidence, and replace them with balanced thinking. Structured and practical.

Best for: Anxious thoughts, catastrophizing, rumination

✦

IFS

Internal Family Systems

Connect with the protective parts of yourself that get activated. Approach them with curiosity instead of judgment. Find your Self beneath the noise.

Best for: Shame spirals, inner critic, conflicting feelings

➤

ACT

Acceptance & Commitment Therapy

Defuse from painful thoughts, accept difficult emotions without fighting them, and reconnect with what you actually value.

Best for: Avoidance, stuck patterns, values misalignment

Read the Full Modalities Guide →

Built by a Clinician

Franzie Giordani, MS, LPC, ASDCS, LCPC

Licensed Therapist · Practicing since 2017

Reground isn't a tech company's idea of therapy. It's built by a clinician who has sat with clients through dissociation, panic attacks, and full trauma responses — and learned exactly which skills actually land when someone is dysregulated. Every exercise in this app was selected because it works in the room, not just in a research paper.

● Licensed in Illinois ● Licensed in Maryland

Modalities Practiced

EMDR IFS DBT ACT REBT Transpersonal Psychology Trauma-Focused CBT

Franzie Giordani

MS LPC ASDCS LCPC

Practicing psychotherapy since 2017
Licensed in Illinois & Maryland

The skill you need, the moment you need it

No chatbots. No daily check-ins. No gamification. Just the evidence-based therapy skills you've already learned, ready the instant you're triggered.

😰 Anxious 😵 Overwhelmed ⚡ Triggered 😔 Shame 😤 Angry 😶 Numb 🌧 Very Sad

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