Sobre Andy

Para quién es Andy, en qué ayuda, cómo lo consigue, la ciencia detrás del contenido, sus límites importantes y cómo se financia.

1)Para quién es Andy

Andy es para adultos que quieren llevar un registro de su estado de ánimo, su ansiedad y su estrés, ya sea por una semana difícil de vez en cuando o por una ansiedad que te acompaña desde hace tiempo. También es útil si trabajas con un terapeuta y quieres un registro sencillo que llevar a las sesiones. Los cuidadores y los profesionales de la salud pueden encontrarla útil como complemento del tratamiento.

Edad: Andy está pensada para personas a partir de 16 años.

2)En qué ayuda Andy

Andy aborda la gestión cotidiana de la ansiedad y el estrés: darte cuenta de cómo te sientes, detectar patrones con el tiempo y construir el pequeño hábito diario de pararte a escucharte. Andy es una herramienta de autoobservación y bienestar. No diagnostica ni trata ningún trastorno.

3)Para qué está diseñada Andy

  • Autoobservación sencilla: registra tu ánimo en una escala de 5 niveles, etiqueta emociones y actividades, añade notas opcionales
  • Autogestión: repasa tu línea de tiempo y los gráficos semanales y mensuales para entender tus propios patrones
  • Hábito preventivo: recordatorios diarios de check-in y rachas como motivación ligera
  • Apoyo a la atención profesional: exporta tu historial (PDF o archivo de datos) para compartirlo con tu terapeuta o tu médico

4)Qué beneficios puedes esperar

Usada con regularidad, Andy puede ayudarte a: ser más consciente de tus emociones y su intensidad; identificar patrones y desencadenantes (qué días, actividades o situaciones te afectan); tener un registro fiable en lugar de depender de la memoria; y mantener conversaciones mejor informadas con los profesionales que te acompañan. Andy apoya tu bienestar. No es un tratamiento, y los resultados dependen de tu uso y tus circunstancias.

5)Cómo lo consigue Andy

Andy se apoya en tres técnicas con una larga trayectoria en psicología: la autoobservación (el registro diario de ánimo, una herramienta central de los enfoques cognitivo-conductuales), los ejercicios de respiración pautada (inhalar y exhalar a un ritmo guiado para calmar la respuesta de estrés del cuerpo) y la psicoeducación (lecturas breves que explican cómo funcionan la ansiedad, el estrés y el estado de ánimo). Ninguna IA interpreta tus datos; los gráficos muestran solo lo que has registrado.

6)La ciencia detrás del contenido

El contenido educativo de Andy se basa en psicología consolidada y revisada por pares. Cada guía, cada día del plan y cada puente de respiración de la app indica el trabajo en el que se apoya. Esta es la lista completa, agrupada por tema:

Ansiedad, pánico y preocupación

  • Beck, A.T. & Emery, G., with Greenberg, R.L. (1985). Anxiety Disorders and Phobias: A Cognitive Perspective. Basic Books. ISBN 978-0-465-00385-3
  • Beck, A.T. (1967). Depression: Clinical, Experimental, and Theoretical Aspects. Harper & Row (reissued 1972 as Depression: Causes and Treatment, University of Pennsylvania Press, ISBN 978-0-8122-7652-7)
  • Beck, A.T. (1976). Cognitive Therapy and the Emotional Disorders. International Universities Press. ISBN 978-0-8236-0990-1
  • Beck, A.T. & Clark, D.A. (1997). An information processing model of anxiety: Automatic and strategic processes. Behaviour Research and Therapy, 35(1), 49-58. doi:10.1016/S0005-7967(96)00069-1
  • Clark, D.M. (1986). A cognitive approach to panic. Behaviour Research and Therapy, 24(4), 461-470. doi:10.1016/0005-7967(86)90011-2
  • American Psychiatric Association (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). American Psychiatric Publishing. doi:10.1176/appi.books.9780890425596
  • Barlow, D.H. (2002). Anxiety and Its Disorders: The Nature and Treatment of Anxiety and Panic (2nd ed.). Guilford Press. ISBN 978-1-57230-430-7
  • Borkovec, T.D., Wilkinson, L., Folensbee, R. & Lerman, C. (1983). Stimulus control applications to the treatment of worry. Behaviour Research and Therapy, 21(3), 247-251. doi:10.1016/0005-7967(83)90206-1
  • Borkovec, T.D. (1994). The nature, functions, and origins of worry. In G.C.L. Davey & F. Tallis (Eds.), Worrying: Perspectives on Theory, Assessment and Treatment (pp. 5-33). Wiley. ISBN 978-0-471-94114-5
  • Borkovec, T.D., Alcaine, O.M. & Behar, E. (2004). Avoidance theory of worry and generalized anxiety disorder. In R.G. Heimberg, C.L. Turk & D.S. Mennin (Eds.), Generalized Anxiety Disorder: Advances in Research and Practice (pp. 77-108). Guilford Press. ISBN 978-1-59385-039-7
  • McGowan, S.K. & Behar, E. (2013). A preliminary investigation of stimulus control training for worry: Effects on anxiety and insomnia. Behavior Modification, 37(1), 90-112. doi:10.1177/0145445512455661
  • Dugas, M.J., Gagnon, F., Ladouceur, R. & Freeston, M.H. (1998). Generalized anxiety disorder: A preliminary test of a conceptual model. Behaviour Research and Therapy, 36(2), 215-226. doi:10.1016/S0005-7967(97)00070-3
  • Dugas, M.J. & Robichaud, M. (2007). Cognitive-Behavioral Treatment for Generalized Anxiety Disorder: From Science to Practice. Routledge. ISBN 978-0-415-95211-8
  • Ladouceur, R., Dugas, M.J., Freeston, M.H., Léger, E., Gagnon, F. & Thibodeau, N. (2000). Efficacy of a cognitive-behavioral treatment for generalized anxiety disorder: Evaluation in a controlled clinical trial. Journal of Consulting and Clinical Psychology, 68(6), 957-964. doi:10.1037/0022-006X.68.6.957
  • Carleton, R.N. (2016). Into the unknown: A review and synthesis of contemporary models involving uncertainty. Journal of Anxiety Disorders, 39, 30-43. doi:10.1016/j.janxdis.2016.02.007
  • Foa, E.B. & Kozak, M.J. (1986). Emotional processing of fear: Exposure to corrective information. Psychological Bulletin, 99(1), 20-35. doi:10.1037/0033-2909.99.1.20
  • Craske, M.G., Treanor, M., Conway, C.C., Zbozinek, T. & Vervliet, B. (2014). Maximizing exposure therapy: An inhibitory learning approach. Behaviour Research and Therapy, 58, 10-23. doi:10.1016/j.brat.2014.04.006
  • Craske, M.G. & Barlow, D.H. (2007). Mastery of Your Anxiety and Panic: Therapist Guide (4th ed.). Oxford University Press. ISBN 978-0-19-531134-1
  • Boettcher, H., Brake, C.A. & Barlow, D.H. (2016). Origins and outlook of interoceptive exposure. Journal of Behavior Therapy and Experimental Psychiatry, 53, 41-51. doi:10.1016/j.jbtep.2015.10.009
  • Mowrer, O.H. (1947). On the dual nature of learning: A re-interpretation of "conditioning" and "problem-solving". Harvard Educational Review, 17, 102-148
  • LeDoux, J.E. (1996). The Emotional Brain: The Mysterious Underpinnings of Emotional Life. Simon & Schuster. ISBN 978-0-684-83659-1
  • Nesse, R.M. (2005). Natural selection and the regulation of defenses: A signal detection analysis of the smoke detector principle. Evolution and Human Behavior, 26(1), 88-105. doi:10.1016/j.evolhumbehav.2004.08.002
  • Arntz, A., Rauner, M. & van den Hout, M. (1995). "If I feel anxious, there must be danger": Ex-consequentia reasoning in inferring danger in anxiety disorders. Behaviour Research and Therapy, 33(8), 917-925. doi:10.1016/0005-7967(95)00032-S
  • Grupe, D.W. & Nitschke, J.B. (2013). Uncertainty and anticipation in anxiety: An integrated neurobiological and psychological perspective. Nature Reviews Neuroscience, 14(7), 488-501. doi:10.1038/nrn3524
  • de Berker, A.O., Rutledge, R.B., Mathys, C., Marshall, L., Cross, G.F., Dolan, R.J. & Bestmann, S. (2016). Computations of uncertainty mediate acute stress responses in humans. Nature Communications, 7, 10996. doi:10.1038/ncomms10996
  • Lieberman, M.D., Eisenberger, N.I., Crockett, M.J., Tom, S.M., Pfeifer, J.H. & Way, B.M. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421-428. doi:10.1111/j.1467-9280.2007.01916.x
  • Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press. ISBN 978-1-4625-1699-5
  • Hayes, S.C., Strosahl, K.D. & Wilson, K.G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change (2nd ed.). Guilford Press. ISBN 978-1-60918-962-4
  • Roemer, L., Orsillo, S.M. & Salters-Pedneault, K. (2008). Efficacy of an acceptance-based behavior therapy for generalized anxiety disorder: Evaluation in a randomized controlled trial. Journal of Consulting and Clinical Psychology, 76(6), 1083-1089. doi:10.1037/a0012720
  • Segal, Z.V., Williams, J.M.G. & Teasdale, J.D. (2013). Mindfulness-Based Cognitive Therapy for Depression (2nd ed.). Guilford Press. ISBN 978-1-4625-0750-4
  • Wegner, D.M., Schneider, D.J., Carter, S.R. & White, T.L. (1987). Paradoxical effects of thought suppression. Journal of Personality and Social Psychology, 53(1), 5-13. doi:10.1037/0022-3514.53.1.5
  • Nolen-Hoeksema, S. (1991). Responses to depression and their effects on the duration of depressive episodes. Journal of Abnormal Psychology, 100(4), 569-582. doi:10.1037/0021-843X.100.4.569
  • Watkins, E.R. (2008). Constructive and unconstructive repetitive thought. Psychological Bulletin, 134(2), 163-206. doi:10.1037/0033-2909.134.2.163
  • Gotlib, I.H. & Joormann, J. (2010). Cognition and depression: Current status and future directions. Annual Review of Clinical Psychology, 6, 285-312. doi:10.1146/annurev.clinpsy.121208.131305
  • Baumeister, R.F., Bratslavsky, E., Finkenauer, C. & Vohs, K.D. (2001). Bad is stronger than good. Review of General Psychology, 5(4), 323-370. doi:10.1037/1089-2680.5.4.323
  • Rozin, P. & Royzman, E.B. (2001). Negativity bias, negativity dominance, and contagion. Personality and Social Psychology Review, 5(4), 296-320. doi:10.1207/S15327957PSPR0504_2

Ansiedad social

  • Clark, D.M. & Wells, A. (1995). A cognitive model of social phobia. In R.G. Heimberg, M.R. Liebowitz, D.A. Hope & F.R. Schneier (Eds.), Social Phobia: Diagnosis, Assessment, and Treatment (pp. 69-93). Guilford Press. ISBN 978-1-57230-012-5
  • Rapee, R.M. & Heimberg, R.G. (1997). A cognitive-behavioral model of anxiety in social phobia. Behaviour Research and Therapy, 35(8), 741-756. doi:10.1016/S0005-7967(97)00022-3
  • Heimberg, R.G. & Becker, R.E. (2002). Cognitive-Behavioral Group Therapy for Social Phobia: Basic Mechanisms and Clinical Strategies. Guilford Press. ISBN 978-1-57230-770-4
  • Heimberg, R.G., Liebowitz, M.R., Hope, D.A., Schneier, F.R., Holt, C.S., Welkowitz, L.A., Juster, H.R., Campeas, R., Bruch, M.A., Cloitre, M., Fallon, B. & Klein, D.F. (1998). Cognitive behavioral group therapy vs phenelzine therapy for social phobia: 12-week outcome. Archives of General Psychiatry, 55(12), 1133-1141. doi:10.1001/archpsyc.55.12.1133
  • Hope, D.A., Heimberg, R.G. & Turk, C.L. (2010). Managing Social Anxiety: A Cognitive-Behavioral Therapy Approach, Workbook (2nd ed.). Oxford University Press. ISBN 978-0-19-533669-6
  • Hofmann, S.G. & Smits, J.A.J. (2008). Cognitive-behavioral therapy for adult anxiety disorders: A meta-analysis of randomized placebo-controlled trials. Journal of Clinical Psychiatry, 69(4), 621-632. doi:10.4088/JCP.v69n0415
  • Gilovich, T., Medvec, V.H. & Savitsky, K. (2000). The spotlight effect in social judgment: An egocentric bias in estimates of the salience of one's own actions and appearance. Journal of Personality and Social Psychology, 78(2), 211-222. doi:10.1037/0022-3514.78.2.211
  • Savitsky, K., Epley, N. & Gilovich, T. (2001). Do others judge us as harshly as we think? Overestimating the impact of our failures, shortcomings, and mishaps. Journal of Personality and Social Psychology, 81(1), 44-56. doi:10.1037/0022-3514.81.1.44
  • Brozovich, F. & Heimberg, R.G. (2008). An analysis of post-event processing in social anxiety disorder. Clinical Psychology Review, 28(6), 891-903. doi:10.1016/j.cpr.2008.01.002
  • Hirsch, C.R., Clark, D.M., Mathews, A. & Williams, R. (2003). Self-images play a causal role in social phobia. Behaviour Research and Therapy, 41(8), 909-921. doi:10.1016/S0005-7967(02)00103-1
  • Spurr, J.M. & Stopa, L. (2002). Self-focused attention in social phobia and social anxiety. Clinical Psychology Review, 22(7), 947-975. doi:10.1016/S0272-7358(02)00107-1
  • Wells, A., White, J. & Carter, K. (1997). Attention training: Effects on anxiety and beliefs in panic and social phobia. Clinical Psychology & Psychotherapy, 4(4), 226-232
  • Wells, A. (1990). Panic disorder in association with relaxation induced anxiety: An attentional training approach to treatment. Behavior Therapy, 21(3), 273-280. doi:10.1016/S0005-7894(05)80330-2
  • Bögels, S.M. & Mansell, W. (2004). Attention processes in the maintenance and treatment of social phobia: Hypervigilance, avoidance and self-focused attention. Clinical Psychology Review, 24(7), 827-856. doi:10.1016/j.cpr.2004.06.005
  • Alden, L.E. & Taylor, C.T. (2004). Interpersonal processes in social phobia. Clinical Psychology Review, 24(7), 857-882. doi:10.1016/j.cpr.2004.07.006
  • Wallace, S.T. & Alden, L.E. (1991). A comparison of social standards and perceived ability in anxious and nonanxious men. Cognitive Therapy and Research, 15(3), 237-254. doi:10.1007/BF01173016
  • Carleton, R.N., Collimore, K.C. & Asmundson, G.J.G. (2010). "It's not just the judgements, it's that I don't know": Intolerance of uncertainty as a predictor of social anxiety. Journal of Anxiety Disorders, 24(2), 189-195. doi:10.1016/j.janxdis.2009.10.007
  • Salkovskis, P.M. (1991). The importance of behaviour in the maintenance of anxiety and panic: A cognitive account. Behavioural Psychotherapy, 19(1), 6-19. doi:10.1017/S0141347300011472
  • McManus, F., Sacadura, C. & Clark, D.M. (2008). Why social anxiety persists: An experimental investigation of the role of safety behaviours as a maintaining factor. Journal of Behavior Therapy and Experimental Psychiatry, 39(2), 147-161. doi:10.1016/j.jbtep.2006.12.002
  • Helbig-Lang, S. & Petermann, F. (2010). Tolerate or eliminate? A systematic review on the effects of safety behavior across anxiety disorders. Clinical Psychology: Science and Practice, 17(3), 218-233. doi:10.1111/j.1468-2850.2010.01213.x

Ansiedad por la salud

  • Salkovskis, P.M. & Warwick, H.M.C. (1986). Morbid preoccupations, health anxiety and reassurance: A cognitive-behavioural approach to hypochondriasis. Behaviour Research and Therapy, 24(5), 597-602. doi:10.1016/0005-7967(86)90041-0
  • Warwick, H.M.C. & Salkovskis, P.M. (1990). Hypochondriasis. Behaviour Research and Therapy, 28(2), 105-117. doi:10.1016/0005-7967(90)90023-C
  • Salkovskis, P.M. (1989). Somatic problems. In K. Hawton, P.M. Salkovskis, J. Kirk & D.M. Clark (Eds.), Cognitive Behaviour Therapy for Psychiatric Problems: A Practical Guide (pp. 235-276). Oxford University Press. ISBN 978-0-19-261587-9
  • Salkovskis, P.M., Warwick, H.M.C. & Deale, A.C. (2003). Cognitive-behavioral treatment for severe and persistent health anxiety (hypochondriasis). Brief Treatment and Crisis Intervention, 3(3), 353-368. doi:10.1093/brief-treatment/mhg026
  • Barsky, A.J., Wyshak, G. & Klerman, G.L. (1990). The Somatosensory Amplification Scale and its relationship to hypochondriasis. Journal of Psychiatric Research, 24(4), 323-334. doi:10.1016/0022-3956(90)90004-A
  • Barsky, A.J. & Ahern, D.K. (2004). Cognitive behavior therapy for hypochondriasis: A randomized controlled trial. JAMA, 291(12), 1464-1470. doi:10.1001/jama.291.12.1464
  • Asmundson, G.J.G., Abramowitz, J.S., Richter, A.A. & Whedon, M. (2010). Health anxiety: Current perspectives and future directions. Current Psychiatry Reports, 12(4), 306-312. doi:10.1007/s11920-010-0123-9
  • Taylor, S. & Asmundson, G.J.G. (2004). Treating Health Anxiety: A Cognitive-Behavioral Approach. Guilford Press. ISBN 978-1-57230-998-2
  • Abramowitz, J.S., Olatunji, B.O. & Deacon, B.J. (2007). Health anxiety, hypochondriasis, and the anxiety disorders. Behavior Therapy, 38(1), 86-94. doi:10.1016/j.beth.2006.05.001
  • Abramowitz, J.S. & Moore, E.L. (2007). An experimental analysis of hypochondriasis. Behaviour Research and Therapy, 45(3), 413-424. doi:10.1016/j.brat.2006.04.005
  • Deacon, B. & Abramowitz, J.S. (2008). Is hypochondriasis related to obsessive-compulsive disorder, panic disorder, or both? An empirical evaluation. Journal of Cognitive Psychotherapy, 22(2), 115-127. doi:10.1891/0889-8391.22.2.115
  • Olatunji, B.O., Kauffman, B.Y., Meltzer, S., Davis, M.L., Smits, J.A.J. & Powers, M.B. (2014). Cognitive-behavioral therapy for hypochondriasis/health anxiety: A meta-analysis of treatment outcome and moderators. Behaviour Research and Therapy, 58, 65-74. doi:10.1016/j.brat.2014.05.002
  • Wright, K.D., Lebell, M.A.N.A. & Carleton, R.N. (2016). Intolerance of uncertainty, anxiety sensitivity, health anxiety, and anxiety disorder symptoms in youth. Journal of Anxiety Disorders, 41, 35-42. doi:10.1016/j.janxdis.2016.04.011
  • Bouman, T.K. & Visser, S. (1998). Cognitive and behavioural treatment of hypochondriasis. Psychotherapy and Psychosomatics, 67(4-5), 214-221. doi:10.1159/000012283
  • Lucock, M.P., Morley, S., White, C. & Peake, M.D. (1997). Responses of consecutive patients to reassurance after gastroscopy: Results of self administered questionnaire survey. BMJ, 315(7108), 572-575. doi:10.1136/bmj.315.7108.572
  • Marcus, D.K., Gurley, J.R., Marchi, M.M. & Bauer, C. (2007). Cognitive and perceptual variables in hypochondriasis and health anxiety: A systematic review. Clinical Psychology Review, 27(2), 127-139. doi:10.1016/j.cpr.2006.09.003
  • Wells, A. & Hackmann, A. (1993). Imagery and core beliefs in health anxiety: Content and origins. Behavioural Psychotherapy, 21(3), 265-273
  • Papageorgiou, C. & Wells, A. (1998). Effects of attention training on hypochondriasis: A brief case series. Psychological Medicine, 28(1), 193-200. doi:10.1017/S0033291797005825
  • Starcevic, V. & Berle, D. (2013). Cyberchondria: Towards a better understanding of excessive health-related Internet use. Expert Review of Neurotherapeutics, 13(2), 205-213. doi:10.1586/ern.12.162
  • Fergus, T.A. (2013). Cyberchondria and intolerance of uncertainty: Examining when individuals experience health anxiety in response to Internet searches for medical information. Cyberpsychology, Behavior, and Social Networking, 16(10), 735-739. doi:10.1089/cyber.2012.0671

Sueño

  • Bootzin, R.R. (1972). Stimulus control treatment for insomnia. Proceedings of the 80th Annual Convention of the American Psychological Association, 7, 395-396
  • Bootzin, R.R. & Epstein, D.R. (2011). Understanding and treating insomnia. Annual Review of Clinical Psychology, 7, 435-458. doi:10.1146/annurev.clinpsy.3.022806.091516
  • Espie, C.A. (2002). Insomnia: Conceptual issues in the development, persistence, and treatment of sleep disorder in adults. Annual Review of Psychology, 53, 215-243. doi:10.1146/annurev.psych.53.100901.135243
  • Espie, C.A., Broomfield, N.M., MacMahon, K.M.A., Macphee, L.M. & Taylor, L.M. (2006). The attention-intention-effort pathway in the development of psychophysiologic insomnia: A theoretical review. Sleep Medicine Reviews, 10(4), 215-245. doi:10.1016/j.smrv.2006.03.002
  • Espie, C.A. (2006). Overcoming Insomnia and Sleep Problems: A Self-Help Guide Using Cognitive Behavioral Techniques. Robinson. ISBN 978-1-84529-070-2
  • Harvey, A.G. (2002). A cognitive model of insomnia. Behaviour Research and Therapy, 40(8), 869-893. doi:10.1016/S0005-7967(01)00061-4
  • Morin, C.M., Bootzin, R.R., Buysse, D.J., Edinger, J.D., Espie, C.A. & Lichstein, K.L. (2006). Psychological and behavioral treatment of insomnia: Update of the recent evidence (1998-2004). Sleep, 29(11), 1398-1414. doi:10.1093/sleep/29.11.1398
  • Morin, C.M., Vallières, A. & Ivers, H. (2007). Dysfunctional Beliefs and Attitudes about Sleep (DBAS): Validation of a brief version (DBAS-16). Sleep, 30(11), 1547-1554. doi:10.1093/sleep/30.11.1547
  • Perlis, M.L., Giles, D.E., Mendelson, W.B., Bootzin, R.R. & Wyatt, J.K. (1997). Psychophysiological insomnia: The behavioural model and a neurocognitive perspective. Journal of Sleep Research, 6(3), 179-188. doi:10.1046/j.1365-2869.1997.00045.x
  • Perlis, M.L., Jungquist, C., Smith, M.T. & Posner, D. (2005). Cognitive Behavioral Treatment of Insomnia: A Session-by-Session Guide. Springer. ISBN 978-0-387-22252-3
  • Riemann, D., Spiegelhalder, K., Feige, B., Voderholzer, U., Berger, M., Perlis, M. & Nissen, C. (2010). The hyperarousal model of insomnia: A review of the concept and its evidence. Sleep Medicine Reviews, 14(1), 19-31. doi:10.1016/j.smrv.2009.04.002
  • Spielman, A.J., Caruso, L.S. & Glovinsky, P.B. (1987). A behavioral perspective on insomnia treatment. Psychiatric Clinics of North America, 10(4), 541-553. doi:10.1016/S0193-953X(18)30532-X
  • Broomfield, N.M. & Espie, C.A. (2003). Initial insomnia and paradoxical intention: An experimental investigation of putative mechanisms using subjective and actigraphic measurement of sleep. Behavioural and Cognitive Psychotherapy, 31(3), 313-324. doi:10.1017/S1352465803003060
  • Broomfield, N.M. & Espie, C.A. (2005). Towards a valid, reliable measure of sleep effort. Journal of Sleep Research, 14(4), 401-407. doi:10.1111/j.1365-2869.2005.00481.x
  • Carney, C.E. & Waters, W.F. (2006). Effects of a structured problem-solving procedure on pre-sleep cognitive arousal in college students with insomnia. Behavioral Sleep Medicine, 4(1), 13-28. doi:10.1207/s15402010bsm0401_2
  • Scullin, M.K., Krueger, M.L., Ballard, H.K., Pruett, N. & Bliwise, D.L. (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology: General, 147(1), 139-146. doi:10.1037/xge0000374
  • Borbély, A.A. (1982). A two process model of sleep regulation. Human Neurobiology, 1(3), 195-204. PMID 7185792
  • Edgar, D.M., Dement, W.C. & Fuller, C.A. (1993). Effect of SCN lesions on sleep in squirrel monkeys: Evidence for opponent processes in sleep-wake regulation. Journal of Neuroscience, 13(3), 1065-1079. doi:10.1523/JNEUROSCI.13-03-01065.1993
  • Drake, C., Roehrs, T., Shambroom, J. & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195-1200. doi:10.5664/jcsm.3170
  • Landolt, H.-P. (2008). Sleep homeostasis: A role for adenosine in humans? Biochemical Pharmacology, 75(11), 2070-2079. doi:10.1016/j.bcp.2008.02.024
  • Lacks, P. & Rotert, M. (1986). Knowledge and practice of sleep hygiene techniques in insomniacs and good sleepers. Behaviour Research and Therapy, 24(3), 365-368. doi:10.1016/0005-7967(86)90197-X
  • Stepanski, E.J. & Wyatt, J.K. (2003). Use of sleep hygiene in the treatment of insomnia. Sleep Medicine Reviews, 7(3), 215-225. doi:10.1053/smrv.2001.0246
  • Ong, J.C., Manber, R., Segal, Z., Xia, Y., Shapiro, S. & Wyatt, J.K. (2014). A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep, 37(9), 1553-1563. doi:10.5665/sleep.4010
  • Ellis, J.G., Gehrman, P., Espie, C.A., Riemann, D. & Perlis, M.L. (2012). Acute insomnia: Current conceptualizations and future directions. Sleep Medicine Reviews, 16(1), 5-14. doi:10.1016/j.smrv.2011.02.002

Estrés, trabajo y desgaste

  • Maslach, C. & Jackson, S.E. (1981). The measurement of experienced burnout. Journal of Occupational Behaviour, 2(2), 99-113. doi:10.1002/job.4030020205
  • Demerouti, E., Bakker, A.B., Nachreiner, F. & Schaufeli, W.B. (2001). The job demands-resources model of burnout. Journal of Applied Psychology, 86(3), 499-512. doi:10.1037/0021-9010.86.3.499
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  • Siegrist, J. (1996). Adverse health effects of high-effort/low-reward conditions. Journal of Occupational Health Psychology, 1(1), 27-41. doi:10.1037/1076-8998.1.1.27
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  • Sonnentag, S. & Fritz, C. (2015). Recovery from job stress: The stressor-detachment model as an integrative framework. Journal of Organizational Behavior, 36(S1), S72-S103. doi:10.1002/job.1924
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Preocupaciones por el dinero

  • Karlsson, N., Loewenstein, G. & Seppi, D. (2009). The ostrich effect: Selective attention to information. Journal of Risk and Uncertainty, 38(2), 95-115. doi:10.1007/s11166-009-9060-6
  • Mani, A., Mullainathan, S., Shafir, E. & Zhao, J. (2013). Poverty impedes cognitive function. Science, 341(6149), 976-980. doi:10.1126/science.1238041
  • Guan, N., Guariglia, A., Moore, P., Xu, F. & Al-Janabi, H. (2022). Financial stress and depression in adults: A systematic review. PLOS ONE, 17(2), e0264041. doi:10.1371/journal.pone.0264041
  • Money and Mental Health Policy Institute (2016). Money on Your Mind. MMHPI report, London
  • Thaler, R.H. & Benartzi, S. (2004). Save More Tomorrow: Using behavioral economics to increase employee saving. Journal of Political Economy, 112(S1), S164-S187. doi:10.1086/380085
  • Madrian, B.C. & Shea, D.F. (2001). The power of suggestion: Inertia in 401(k) participation and savings behavior. Quarterly Journal of Economics, 116(4), 1149-1187. doi:10.1162/003355301753265543
  • Thaler, R.H. & Sunstein, C.R. (2008). Nudge: Improving Decisions About Health, Wealth, and Happiness. Yale University Press. ISBN 978-0-300-12223-7
  • Gollwitzer, P.M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493-503. doi:10.1037/0003-066X.54.7.493

Ánimo bajo y falta de energía

  • Lewinsohn, P.M. (1974). A behavioral approach to depression. In R.J. Friedman & M.M. Katz (Eds.), The Psychology of Depression: Contemporary Theory and Research (pp. 157-178). Winston-Wiley
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  • Treadway, M.T. & Zald, D.H. (2011). Reconsidering anhedonia in depression: Lessons from translational neuroscience. Neuroscience & Biobehavioral Reviews, 35(3), 537-555. doi:10.1016/j.neubiorev.2010.06.006

Perfeccionismo, decisiones y autocrítica

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  • Sirois, F.M., Molnar, D.S. & Hirsch, J.K. (2017). A meta-analytic and conceptual update on the associations between procrastination and multidimensional perfectionism. European Journal of Personality, 31(2), 137-159. doi:10.1002/per.2098
  • Baumeister, R.F., Bratslavsky, E., Muraven, M. & Tice, D.M. (1998). Ego depletion: Is the active self a limited resource? Journal of Personality and Social Psychology, 74(5), 1252-1265. doi:10.1037/0022-3514.74.5.1252
  • Vohs, K.D., Baumeister, R.F., Schmeichel, B.J., Twenge, J.M., Nelson, N.M. & Tice, D.M. (2008). Making choices impairs subsequent self-control: A limited-resource account of decision making, self-regulation, and active initiative. Journal of Personality and Social Psychology, 94(5), 883-898. doi:10.1037/0022-3514.94.5.883
  • Iyengar, S.S. & Lepper, M.R. (2000). When choice is demotivating: Can one desire too much of a good thing? Journal of Personality and Social Psychology, 79(6), 995-1006. doi:10.1037/0022-3514.79.6.995
  • Hagger, M.S. et al. (2016). A multilab preregistered replication of the ego-depletion effect. Perspectives on Psychological Science, 11(4), 546-573. doi:10.1177/1745691616652873
  • Schwartz, B. (2004). The Paradox of Choice: Why More Is Less. Ecco. ISBN 978-0-06-000568-9
  • Neff, K.D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85-101. doi:10.1080/15298860309032
  • Neff, K. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. William Morrow. ISBN 978-0-06-173351-2
  • Neff, K.D. & Germer, C.K. (2013). A pilot randomized controlled trial of a mindful self-compassion program. Journal of Clinical Psychology, 69(1), 28-44. doi:10.1002/jclp.21923
  • Gilbert, P. (2009). The Compassionate Mind: A New Approach to Life's Challenges. Constable & Robinson. ISBN 978-1-84529-713-8
  • Gilbert, P. & Procter, S. (2006). Compassionate mind training for people with high shame and self-criticism: Overview and pilot study of a group therapy approach. Clinical Psychology & Psychotherapy, 13(6), 353-379. doi:10.1002/cpp.507
  • Tangney, J.P., Wagner, P. & Gramzow, R. (1992). Proneness to shame, proneness to guilt, and psychopathology. Journal of Abnormal Psychology, 101(3), 469-478. doi:10.1037/0021-843X.101.3.469
  • Brewin, C.R., Firth-Cozens, J., Furnham, A. & McManus, C. (1992). Self-criticism in adulthood and recalled childhood experience. Journal of Abnormal Psychology, 101(3), 561-566. doi:10.1037/0021-843X.101.3.561

Ira

  • Novaco, R.W. (1975). Anger Control: The Development and Evaluation of an Experimental Treatment. Lexington Books. ISBN 978-0-669-99093-5
  • Novaco, R.W. (1977). Stress inoculation: A cognitive therapy for anger and its application to a case of depression. Journal of Consulting and Clinical Psychology, 45(4), 600-608. doi:10.1037/0022-006X.45.4.600
  • Beck, R. & Fernandez, E. (1998). Cognitive-behavioral therapy in the treatment of anger: A meta-analysis. Cognitive Therapy and Research, 22(1), 63-74. doi:10.1023/A:1018763902991
  • Berkowitz, L. (1990). On the formation and regulation of anger and aggression: A cognitive-neoassociationistic analysis. American Psychologist, 45(4), 494-503. doi:10.1037/0003-066X.45.4.494
  • Deffenbacher, J.L. (2011). Cognitive-behavioral conceptualization and treatment of anger. Cognitive and Behavioral Practice, 18(2), 212-221. doi:10.1016/j.cbpra.2009.12.004
  • DiGiuseppe, R. & Tafrate, R.C. (2007). Understanding Anger Disorders. Oxford University Press. ISBN 978-0-19-517079-5
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  • Gross, J.J. (1998). Antecedent- and response-focused emotion regulation: Divergent consequences for experience, expression, and physiology. Journal of Personality and Social Psychology, 74(1), 224-237. doi:10.1037/0022-3514.74.1.224
  • Gottman, J.M. & Silver, N. (1999). The Seven Principles for Making Marriage Work. Crown. ISBN 978-0-609-80579-4

Gratitud

  • Hazlett, L.I., Moieni, M., Irwin, M.R., Haltom, K.E.B., Jevtic, I., Meyer, M.L., Breen, E.C., Cole, S.W. & Eisenberger, N.I. (2021). Exploring neural mechanisms of the health benefits of gratitude in women: A randomized controlled trial. Brain, Behavior, and Immunity, 95, 444-453. doi:10.1016/j.bbi.2021.04.019
  • Kini, P., Wong, J., McInnis, S., Gabana, N. & Brown, J.W. (2016). The effects of gratitude expression on neural activity. NeuroImage, 128, 1-10. doi:10.1016/j.neuroimage.2015.12.040
  • Lau, R.W.L. & Cheng, S.-T. (2011). Gratitude lessens death anxiety. European Journal of Ageing, 8(3), 169-175. doi:10.1007/s10433-011-0195-3

Respiración y relajación

  • Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B. & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. doi:10.3389/fnhum.2018.00353
  • Lehrer, P.M. & Gevirtz, R. (2014). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 5, 756. doi:10.3389/fpsyg.2014.00756
  • Jacobson, E. (1938). Progressive Relaxation: A Physiological and Clinical Investigation of Muscular States and Their Significance in Psychology and Medical Practice (2nd ed.). University of Chicago Press

Autoobservación, cribado y herramientas digitales

  • Cohen, J.S., Edmunds, J.M., Brodman, D.M., Benjamin, C.L. & Kendall, P.C. (2013). Using self-monitoring: Implementation of collaborative empiricism in cognitive-behavioral therapy. Cognitive and Behavioral Practice, 20(4), 419-428
  • Stone, A.A., Shiffman, S., Schwartz, J.E., Broderick, J.E. & Hufford, M.R. (2003). Patient compliance with paper and electronic diaries. Controlled Clinical Trials, 24(2), 182-199. doi:10.1016/S0197-2456(02)00320-3
  • Mohr, D.C., Schueller, S.M., Montague, E., Burns, M.N. & Rashidi, P. (2014). The behavioral intervention technology model: An integrated conceptual and technological framework for eHealth and mHealth interventions. Journal of Medical Internet Research, 16(6), e146. doi:10.2196/jmir.3077
  • Spitzer, R.L., Kroenke, K., Williams, J.B.W. & Löwe, B. (2006). A brief measure for assessing generalized anxiety disorder: The GAD-7. Archives of Internal Medicine, 166(10), 1092-1097. doi:10.1001/archinte.166.10.1092

Última revisión del contenido: julio de 2026, por Macu Studio.

7)Límites importantes

Andy no ofrece consejo médico, diagnóstico ni tratamiento, y no sustituye la atención de un profesional de la salud. Si lo estás pasando mal, un profesional cualificado es el lugar adecuado para pedir ayuda. Andy funciona mejor acompañando esa atención, no en su lugar.

No hace falta la aprobación de ningún profesional para usar Andy. Si tienes un diagnóstico de salud mental, te recomendamos usar Andy como complemento de tu tratamiento y comentárselo a tu médico o terapeuta.

Andy no es una herramienta de crisis. Si estás en crisis o tienes pensamientos de hacerte daño, contacta ahora con los servicios de emergencia (112 en Europa), con la línea 024 de atención a la conducta suicida en España o con tu servicio de crisis local. La app también detecta contenido relacionado con crisis en las entradas y muestra recursos de ayuda inmediata.

Limitaciones conocidas: registrar con frecuencia ayuda a la mayoría de las personas, pero si notas que el registro aumenta tu atención a los síntomas o tu malestar, baja el ritmo o coméntalo con un profesional. Los gráficos son solo descriptivos, no puntuaciones clínicas.

8)Coste y financiación

Andy es gratis para empezar: descárgala, registra tu ánimo, usa los ejercicios de respiración básicos y la primera guía, y repasa tus últimos siete días sin pagar. La suscripción Pro desbloquea el resto de guías, todo tu historial y la exportación. Sin anuncios. Andy se autofinancia y la desarrolla de forma independiente Macu Studio (Barcelona). No tenemos patrocinadores ni anunciantes, y nunca vendemos tus datos.