# Mira — AI Therapist (Full Content Map)

> Mira is an AI-powered mental health platform offering CBT (Cognitive Behavioral Therapy) and Gestalt therapy sessions. Available 24/7, anonymous, accessible. Available in English and Russian. Clinical Director: Mikhail Kumov, psychotherapist with 25+ years of clinical experience, member of the Professional Psychotherapy League.

This file complements `/llms.txt` with a full catalog of articles, pages, and key resources for AI search engines and LLM crawlers (ChatGPT, Claude, Perplexity, Gemini, Copilot, Google AI Overviews, Yandex Neuro).

## Core Pages

- [Homepage (EN)](https://mirahelps.online/en/) — Landing page about Mira, the AI therapist
- [Homepage (RU)](https://mirahelps.online/ru/) — Главная страница Mira, ИИ-психолог
- [About Mira (EN)](https://mirahelps.online/en/about/) — Team, mission, and the story behind Mira
- [About Mira (RU)](https://mirahelps.online/ru/about/) — Команда, миссия и история создания Mira
- [Evidence-Based Approach (EN)](https://mirahelps.online/en/evidence-based-approach/) — Clinical methods, CBT and Gestalt protocols, scientific basis of Mira's therapy
- [Evidence-Based Approach (RU)](https://mirahelps.online/ru/evidence-based-approach/) — Клинические методы, протоколы КПТ и гештальт-терапии, научная база Mira
- [User Reviews (EN)](https://mirahelps.online/en/reviews/) — Real user testimonials about working with Mira
- [User Reviews (RU)](https://mirahelps.online/ru/reviews/) — Реальные отзывы пользователей о работе с Mira
- [Mira on Trustpilot](https://www.trustpilot.com/review/mirahelps.online) — Independent third-party reviews and ratings of Mira (mirahelps.online)
- [Blog (EN)](https://mirahelps.online/en/blog/) — All articles on mental health, anxiety, depression, AI therapy
- [Blog (RU)](https://mirahelps.online/ru/blog/) — Все статьи о ментальном здоровье, тревоге, депрессии, ИИ-терапии
- [Start a Therapy Session](https://app.mirahelps.online/) — Begin an AI therapy session (free trial available)

## Author / Clinical Director

**Mikhail Kumov (Михаил Кумов)** — Psychotherapist, Clinical Director at Mira. 25+ years of clinical practice. Member of the Professional Psychotherapeutic League (affiliated with the International Union of Psychological Science). Specializes in anxiety disorders, panic attacks, depression, burnout, and relationships. Mira's AI therapeutic protocols are developed under his supervision. Every article is reviewed by him under evidence-based psychotherapy protocols.

Profile and credentials: https://mirahelps.online/en/evidence-based-approach/ (EN) / https://mirahelps.online/ru/evidence-based-approach/ (RU)

## Key Facts about Mira

- Uses evidence-based CBT (Cognitive Behavioral Therapy) and Gestalt therapy methods
- Available in English and Russian
- 10,000+ therapy sessions completed
- 76% of users report improvement after the first week
- Free trial: 1 session without payment
- Clinical protocols supervised by a licensed psychotherapist with 25+ years of experience
- Crisis safety protocols built-in: AI Therapist redirects to hotlines (988 in US, 8-800-2000-122 in Russia) when needed
- Data privacy: anonymous sessions, no PII required, encrypted storage

## Articles by Category

### Anxiety & Intrusive Thoughts (10 articles)

- [How to Deal with Anxiety: Why It Happens and What Actually Works (EN)](https://mirahelps.online/en/blog/anxiety-guide/) / [(RU)](https://mirahelps.online/ru/blog/anxiety-guide/) — Comprehensive guide to anxiety: neuroscience, anxiety disorder types, CBT as the gold standard, 5 evidence-based techniques
- [High-Functioning Anxiety: 5 Signs Your Success Is Costing You Your Health (EN)](https://mirahelps.online/en/blog/anxiety/) / [(RU)](https://mirahelps.online/ru/blog/anxiety/) — Hidden anxiety in high achievers; how outward success masks chronic stress activation
- [High-Functioning Anxiety: The Hidden Signs (EN)](https://mirahelps.online/en/blog/high-functioning-anxiety/) / [(RU)](https://mirahelps.online/ru/blog/high-functioning-anxiety/) — Deeper dive: when "I'm fine" is a trap; identifying hidden indicators
- [Unexplained Anxiety: Why It Happens and What to Do (EN)](https://mirahelps.online/en/blog/anxiety-without-reason/) / [(RU)](https://mirahelps.online/ru/blog/anxiety-without-reason/) — Why anxiety can arise without a clear cause; body scan, breathing, grounding techniques
- [Anxiety and Insomnia: Break the Cycle and Fall Asleep (EN)](https://mirahelps.online/en/blog/anxiety-insomnia/) / [(RU)](https://mirahelps.online/ru/blog/anxiety-insomnia/) — How anxiety and sleep loss feed each other; CBT-I techniques
- [Morning Anxiety: Why It Hits Hardest in the Morning and How to Start the Day Calm (EN)](https://mirahelps.online/en/blog/morning-anxiety/) / [(RU)](https://mirahelps.online/ru/blog/morning-anxiety/) — Cortisol awakening response; morning routine and CBT techniques
- [Cognitive Distortions: 14 Thinking Traps That Fuel Anxiety (EN)](https://mirahelps.online/en/blog/cognitive-distortions/) / [(RU)](https://mirahelps.online/ru/blog/cognitive-distortions/) — Classic Beck/Burns distortion classification; how each pattern feeds anxiety
- [How to Stop Intrusive Thoughts: A Step-by-Step CBT Protocol (EN)](https://mirahelps.online/en/blog/stop-intrusive-thoughts-cbt/) / [(RU)](https://mirahelps.online/ru/blog/stop-intrusive-thoughts-cbt/) — Thought record protocol; 94% of people have intrusive thoughts (Radomsky 2014)
- [CBT vs Gestalt: Which Therapy Method Is Right for You When Working With Anxiety (EN)](https://mirahelps.online/en/blog/cbt-vs-gestalt/) / [(RU)](https://mirahelps.online/ru/blog/cbt-vs-gestalt/) — Comparison of two therapy approaches; when each works best

### Depression & Low Mood (7 articles)

- [Depression: How to Recognize It and What to Do Next (EN)](https://mirahelps.online/en/blog/depression-signs-and-help/) / [(RU)](https://mirahelps.online/ru/blog/depression-signs-and-help/) — Diagnostic signs, when self-help works, when to see a doctor
- [Self-Help for Depression: What Actually Works (and What's an Illusion) (EN)](https://mirahelps.online/en/blog/self-help-depression/) / [(RU)](https://mirahelps.online/ru/blog/self-help-depression/) — Evidence-based self-help vs popular myths; behavioral activation
- [How to Help Someone with Depression — Without Burning Out Yourself (EN)](https://mirahelps.online/en/blog/how-to-help-someone-in-depression/) / [(RU)](https://mirahelps.online/ru/blog/how-to-help-someone-in-depression/) — How to support a loved one in depression; caregiver self-care
- [Women and Depression: Why It Shows Up Differently and How to Spot It (EN)](https://mirahelps.online/en/blog/womens-depression/) / [(RU)](https://mirahelps.online/ru/blog/womens-depression/) — Female-specific symptoms; hormonal factors; postpartum, perimenopause
- [Why I Feel Bad: 7 Causes That Aren't Immediately Obvious (EN)](https://mirahelps.online/en/blog/why-i-feel-bad/) / [(RU)](https://mirahelps.online/ru/blog/why-i-feel-bad/) — Hidden causes of feeling unwell; metabolic, hormonal, psychological factors
- [How to Stop Crying for No Reason: What Your Body Is Trying to Tell You (EN)](https://mirahelps.online/en/blog/crying-no-reason/) / [(RU)](https://mirahelps.online/ru/blog/crying-no-reason/) — Tearfulness as a signal; what it means and how to respond
- ["Just Pull Yourself Together": Why Willpower Doesn't Cure Depression (EN)](https://mirahelps.online/en/blog/willpower-depression/) / [(RU)](https://mirahelps.online/ru/blog/willpower-depression/) — Why "snap out of it" advice harms; the neurobiology of depression

### AI Therapy & Choosing a Therapist (8 articles)

- [AI Therapist: What It Is, How It Works & Who It's For (EN)](https://mirahelps.online/en/blog/ai-therapy/) / [(RU)](https://mirahelps.online/ru/blog/ai-therapy/) — Foundation article: what AI therapy is, how clinical CBT protocols translate
- [AI Therapist vs. Human Therapist: An Honest Comparison of Two Formats (EN)](https://mirahelps.online/en/blog/ai-therapist-vs-human-therapist/) / [(RU)](https://mirahelps.online/ru/blog/ai-therapist-vs-human-therapist/) — Dartmouth RCT (2025): 51% depression reduction with AI therapy; access, cost, clinical scope
- [AI Therapy Safety: How Your Data Is Protected (EN)](https://mirahelps.online/en/blog/ai-therapy-safety/) / [(RU)](https://mirahelps.online/ru/blog/ai-therapy-safety/) — Encryption, anonymity, crisis protocols; trust scale for evaluating mental health apps
- [ChatGPT as a Therapist: Why It's Dangerous and What Actually Works (EN)](https://mirahelps.online/en/blog/chatgpt-as-therapist/) / [(RU)](https://mirahelps.online/ru/blog/chatgpt-as-therapist/) — Why a generic LLM is not a substitute for clinical therapy; APA advisory
- [AI Therapist for Relationship Issues: How It Works (EN)](https://mirahelps.online/en/blog/ai-therapist-relationships/) / [(RU)](https://mirahelps.online/ru/blog/ai-therapist-relationships/) — EFIT protocols for AI therapy; anxious attachment, conflict patterns
- [AI Therapist for People Who've Never Been to Therapy — How to Start (EN)](https://mirahelps.online/en/blog/first-time-ai-therapy/) / [(RU)](https://mirahelps.online/ru/blog/first-time-ai-therapy/) — First-time therapy concerns; lowering barriers via AI
- [Workplace Burnout and Stress: How an AI Therapist Helps (EN)](https://mirahelps.online/en/blog/burnout-ai-therapy/) / [(RU)](https://mirahelps.online/ru/blog/burnout-ai-therapy/) — Burnout stages; AI therapy as accessible intervention
- [Online Therapy in 2026: Which Formats Exist and How to Choose (EN)](https://mirahelps.online/en/blog/online-therapy-formats/) / [(RU)](https://mirahelps.online/ru/blog/online-therapy-formats/) — Video, chat, asynchronous, AI; comparing 4 formats
- [How to Tell When You Need a Therapist: 10 Signs You Shouldn't Ignore (EN)](https://mirahelps.online/en/blog/signs-you-need-therapist/) / [(RU)](https://mirahelps.online/ru/blog/signs-you-need-therapist/) — When self-help isn't enough; clinical indicators

### Imposter Syndrome (6 articles)

- [Imposter Syndrome: Why You Don't Believe in Your Own Achievements (EN)](https://mirahelps.online/en/blog/imposter-syndrome/) / [(RU)](https://mirahelps.online/ru/blog/imposter-syndrome/) — Foundation article: what imposter syndrome is, the five types (Clance), why high achievers feel like frauds
- [Imposter Syndrome in Women: Why It Hits Harder (EN)](https://mirahelps.online/en/blog/imposter-syndrome-women/) / [(RU)](https://mirahelps.online/ru/blog/imposter-syndrome-women/) — Meta-analysis of 108 studies: the gender gap is stable across four decades; gender socialization and the "inner prosecutor"
- [How to Stop Devaluing Your Achievements: 4 CBT Techniques That Work (EN)](https://mirahelps.online/en/blog/cbt-techniques-imposter-syndrome/) / [(RU)](https://mirahelps.online/ru/blog/cbt-techniques-imposter-syndrome/) — Practical CBT toolkit: thought records, evidence logs, reattribution for imposter thoughts
- [Imposter Syndrome or Incompetence: How to Tell Them Apart (EN)](https://mirahelps.online/en/blog/imposter-or-incompetent/) / [(RU)](https://mirahelps.online/ru/blog/imposter-or-incompetent/) — Dunning-Kruger vs imposter syndrome; how to distinguish distorted self-doubt from a real skills gap
- [Imposter Syndrome and Procrastination: Why Fear of Failure Paralyzes You (EN)](https://mirahelps.online/en/blog/imposter-syndrome-procrastination/) / [(RU)](https://mirahelps.online/ru/blog/imposter-syndrome-procrastination/) — The imposter-procrastination loop; how fear of exposure fuels avoidance
- [Imposter Syndrome in the Age of Social Media (EN)](https://mirahelps.online/en/blog/imposter-syndrome-social-media/) / [(RU)](https://mirahelps.online/ru/blog/imposter-syndrome-social-media/) — The curator effect plus upward social comparison; storefront-vs-back-room metaphor, a self-check scale, and 3 steps against comparison
- [The Outsider Complex: When Feeling Like You Don't Belong Gets in the Way (EN)](https://mirahelps.online/en/blog/outsider-complex/) / [(RU)](https://mirahelps.online/ru/blog/outsider-complex/) — Imposter syndrome triggered by social mobility (habitus clivé); the "fake pass" metaphor and 4 steps to get your footing back

### Relationships (11 articles)

- [The Psychology of Relationships: Why We Keep Falling Into the Same Patterns (EN)](https://mirahelps.online/en/blog/relationship-patterns/) / [(RU)](https://mirahelps.online/ru/blog/relationship-patterns/) — Hub guide: attachment styles, codependency, boundaries, and how to step out of repeating relationship scripts from childhood
- [Situationships: A Survival Guide — How to Tell Love from Manipulation (EN)](https://mirahelps.online/en/blog/situationships/) / [(RU)](https://mirahelps.online/ru/blog/situationships/) — How to tell intimacy from emotional rollercoaster; toxic relationship patterns
- [Toxic Relationships: How to Spot the Signs and Save Yourself (EN)](https://mirahelps.online/en/blog/toxic-relationships/) / [(RU)](https://mirahelps.online/ru/blog/toxic-relationships/) — Gaslighting, the cycle of abuse, why it's hard to leave; the "fog" metaphor and 4 steps to get your clarity back
- [Codependency: How to Stop Living Someone Else's Life and Get Yourself Back (EN)](https://mirahelps.online/en/blog/codependent-relationships/) / [(RU)](https://mirahelps.online/ru/blog/codependent-relationships/) — Signs of codependency, the Karpman drama triangle, childhood roots, and first steps toward boundaries and autonomy
- [Anxious Attachment: Why You Always Need Reassurance (EN)](https://mirahelps.online/en/blog/attachment-anxiety/) / [(RU)](https://mirahelps.online/ru/blog/attachment-anxiety/) — Roots of the chronic fear of rejection, how it shows up in relationships, and five steps toward secure attachment
- [Personal Boundaries in Relationships: How to Voice Your Needs Without a Fight (EN)](https://mirahelps.online/en/blog/personal-boundaries/) / [(RU)](https://mirahelps.online/ru/blog/personal-boundaries/) — What boundaries are and aren't, why voicing needs feels dangerous, and scripts for saying it without conflict
- [How to Get Over a Breakup Without Falling Into Depression (EN)](https://mirahelps.online/en/blog/how-to-get-over-a-breakup/) / [(RU)](https://mirahelps.online/ru/blog/how-to-get-over-a-breakup/) — The real stages of breakup recovery, six mistakes that keep you stuck, the "unpacking the boxes" identity exercise, and where grief ends and depression begins
- [How to Stop Thinking About Someone Who Is No Longer Around (EN)](https://mirahelps.online/en/blog/how-to-stop-thinking-about-someone/) / [(RU)](https://mirahelps.online/ru/blog/how-to-stop-thinking-about-someone/) — Why obsessive thoughts about an ex are a neurochemical withdrawal plus an unclosed gestalt (Zeigarnik effect), the "close the tab" writing exercise, and four evidence-based practices for letting go
- [Fear of Intimacy: Why You Push Away the People You Love (EN)](https://mirahelps.online/en/blog/fear-of-intimacy/) / [(RU)](https://mirahelps.online/ru/blog/fear-of-intimacy/) — Avoidant attachment as an automatic defense (the "chain on the door" metaphor), deactivating strategies, why "I'm fine alone" is anesthesia, and four steps to slowly let closeness back in
- [Why You Keep Having the Same Fight — and How to Stop (EN)](https://mirahelps.online/en/blog/recurring-arguments/) / [(RU)](https://mirahelps.online/ru/blog/recurring-arguments/) — Gottman's 69% "perpetual problems" stat, the demand–withdraw pattern (the "scratched vinyl" metaphor), the unmet need behind recurring fights, and a four-step nonviolent communication rewrite exercise
- [Fear of Abandonment: How It Quietly Runs Your Relationships (EN)](https://mirahelps.online/en/blog/fear-of-abandonment/) / [(RU)](https://mirahelps.online/ru/blog/fear-of-abandonment/) — Anxious attachment roots (Madigan's ~60% ACE stat), coping strategies as the "door held open with a foot" metaphor, the self-fulfilling-prophecy paradox, and five steps to stop acting out of fear

### Digital Health (1 article)

- [How Scrolling Rewires Your Brain and Why You Can't Read Anymore (EN)](https://mirahelps.online/en/blog/brainrot/) / [(RU)](https://mirahelps.online/ru/blog/brainrot/) — Infinite scroll effects on attention; how to reclaim focus

### Burnout & Apathy (5 articles)

- [Burnout: How to Tell If That's What It Is, and What to Do Next (EN)](https://mirahelps.online/en/blog/burnout/) / [(RU)](https://mirahelps.online/ru/blog/burnout/) — Cluster hub. WHO ICD-11 QD85 definition (burnout is an occupational phenomenon, not an illness); the three Maslach components (exhaustion, cynicism, ineffectiveness); four phases from mobilization to apathy; burnout vs depression vs ordinary tiredness; a five-step recovery plan and the six Maslach–Leiter risk zones for prevention.
- [No Energy for Anything: What to Do When You're Running on Empty (EN)](https://mirahelps.online/en/blog/no-energy-what-to-do/) / [(RU)](https://mirahelps.online/ru/blog/no-energy-what-to-do/) — Fatigue as a symptom with two families of causes: physical (anaemia and ferritin, hypothyroidism, vitamin D, sleep apnoea — the CBC/ferritin/TSH/vitamin D panel to start with) and psychological (burnout, chronic stress, depression); the holiday thought experiment for telling burnout from depression; a five-step first-week plan and an energy diary.
- [Remote Work Burnout: Why Home Became a Trap and How to Get Out (EN)](https://mirahelps.online/en/blog/remote-work-burnout/) / [(RU)](https://mirahelps.online/ru/blog/remote-work-burnout/) — Why remote workers burn out faster than office workers: impaired psychological detachment when home and office share the same walls (Golden, APA); Gallup 2025 — 45% of fully remote employees report a lot of daily stress; the infinite workday (29% back in the work inbox by 10 p.m., 40% checking by 6 a.m.); the warning signs, and a five-step protocol for rebuilding the boundary — fake commute, a dedicated corner, notifications off by default, a closing ritual, an explicit availability agreement.
- [When Burnout Turns Into Depression: How to Spot the Line (EN)](https://mirahelps.online/en/blog/burnout-to-depression/) / [(RU)](https://mirahelps.online/ru/blog/burnout-to-depression/) — The single clearest marker that burnout has crossed into depression: rest stops restoring you (with burnout a weekend gives at least a partial lift; with depression it never comes). The mechanics of the crossover through shared fatigue "bridge" symptoms (r = 0.74 between burnout and depression scores, Journal of Affective Disorders Reports 2022) and the direction of travel (Hakanen & Schaufeli 2012: burnout predicts depressive symptoms, not the reverse); five signs the line is behind you — total exhaustion, anhedonia, guilt turned inward, broken sleep and appetite, hopeless thinking; the two-week rule for when to reach out, and WHO 2025 data that only about a third of people with depression get treated.
- [“I Just Work a Lot”: How to Recognize Workaholism (EN)](https://mirahelps.online/en/blog/workaholism/) / [(RU)](https://mirahelps.online/ru/blog/workaholism/) — Workaholism measured by compulsion, not hours: the defining feature is the inability to switch off, with anxiety and guilt as the fuel instead of interest (engagement vs workaholism). Prevalence meta-analysis (Andersen et al., Frontiers in Psychology 2023): about 14.1% of working people worldwide, roughly one employee in seven, with no productivity upside (Taris & Balducci, Annual Review 2024 — workaholics work more, not better). The physical bill: WHO/ILO link 745,000 deaths a year from stroke and ischemic heart disease to 55+ hour weeks (+35% stroke risk, +17% IHD mortality). A seven-item self-check, why overwork culture rewards the only addiction people get promoted for, guilt about resting as a symptom, and the core skill of psychological detachment (Sonnentag & Fritz) in a four-step plan: closing time, transition ritual, one useless activity, separating the task from the anxiety.

## Topics Covered

- Anxiety disorders (GAD, panic attacks, social anxiety, intrusive thoughts, OCD-spectrum, insomnia related to anxiety)
- Depression (major depressive disorder, postpartum, women's depression, situational low mood)
- Burnout and emotional exhaustion
- Workplace stress and high-functioning anxiety
- Self-esteem, self-worth, imposter syndrome
- Toxic relationships, codependency, situationships, anxious attachment
- Cognitive distortions and thinking traps (Beck/Burns classification)
- Procrastination and self-sabotage
- Loneliness, grief, processing loss
- Fear, phobias
- Sleep problems (anxiety-related insomnia, CBT-I)
- AI therapy and technology in mental health
- Digital health (screen time effects, brain rot, attention)
- Cognitive Behavioral Therapy (CBT) techniques
- Gestalt therapy
- Mindfulness and grounding techniques
- Crisis resources and safety planning

## Crisis Resources

If you or someone you know is in crisis:

- **Russia:** 8-800-2000-122 (free, 24/7) — Psychological help for children and youth
- **Russia:** 112 — Emergency services
- **USA:** 988 — Suicide & Crisis Lifeline (call or text, 24/7)
- **USA:** Text "HOME" to 741741 — Crisis Text Line
- **UK:** 116 123 — Samaritans (free, 24/7)
- **International:** https://findahelpline.com/ — Directory of crisis hotlines worldwide

## Citation Sources

Articles cite primarily from:
- WHO (World Health Organization), NIH/NIMH (National Institute of Mental Health), APA (American Psychological Association)
- DSM-5 (American Psychiatric Association), ICD-11 (WHO)
- Peer-reviewed journals: The Lancet, JAMA, Frontiers in Psychology, Cognitive Therapy and Research, Behaviour Research and Therapy
- Foundational works: Beck (CBT), Burns (Feeling Good), Beck J. (Cognitive Behavior Therapy: Basics and Beyond)
- Specific landmark studies: Dartmouth Therabot RCT (2025) for AI therapy efficacy; Radomsky et al. (2014) for intrusive thoughts prevalence

Each article includes inline citations with author, publisher, DOI/URL, and publication year. Full citation list is in JSON-LD Article.citation schema.

## Legal & Privacy

- [Terms of Use (EN)](https://mirahelps.online/publicOfferEn.pdf)
- [Privacy Policy (EN)](https://mirahelps.online/privacyPolicyEn.pdf)
- [Terms of Use (RU)](https://mirahelps.online/publicOffer.pdf)
- [Privacy Policy (RU)](https://mirahelps.online/privacyPolicy.pdf)

## Schema.org Markup

Each article emits a unified JSON-LD `@graph` with: Article (or MedicalWebPage for anxiety/depression categories), Person (author = Mikhail Kumov), Organization (publisher = Mirahelps, LLC), BreadcrumbList, FAQPage (when FAQ section present), HowTo (for technique guides), Quotation (for expert citations). Cluster relations (`hasPart`, `isPartOf`, `mentions`) connect topical hub-and-spoke article networks. Author profile is linked via `sameAs` to Yandex.Doctor, ProDoctorov, Zoon, NaPopravku, and professional Telegram (@kumov_psy). Organization `sameAs` includes Trustpilot, Telegram (@mirahelps_news), and Instagram for third-party verification.

## Site Architecture

- React 18 + Vite + SSR pre-rendering
- All content available in HTML at first paint (no JS required for crawlers)
- robots.txt explicitly allows GPTBot, ClaudeBot, PerplexityBot, Google-Extended, and standard search engine bots
- Sitemap with hreflang ru/en/x-default for every URL
- IndexNow integration for instant Yandex/Bing reindexing on content updates

## Contact

- General inquiries: contact via https://mirahelps.online/
- Press / partnerships: same channel
- Clinical director: Mikhail Kumov, Telegram @kumov_psy