Balm: CBT Thought Diary

Name it. Watch it drop. Balm is a guided CBT thought record — the classic five-step exercise from cognitive behavioral therapy. Take one hard moment, look at the thought behind it, answer it with something fairer, and watch the feeling lose its grip. HOW A RECORD WORKS 1. Situation — what happened? Where, with whom? 2. Emotion — name the feeling, rate it 0–100. 3. Automatic thought — catch what flashed through your mind, and how much you believed it. 4. Rational response — challenge the thought with guided prompts: What's the evidence? What would you tell a friend? 5. Result — re-rate the feeling and see the before → after drop. That drop is the whole method. "Anxiety 80% → 30%" — measured, not imagined. GUIDED, NOT A BLANK PAGE Short prompts and tappable examples at every step, so you're never staring at an empty text box. Most records take about two minutes. Start now, finish later — completing the record in two sittings is normal CBT practice, and the app gently reminds you about open records. QUICK CHECK-INS No energy for a full record? Name a feeling and rate it — done in seconds. When you're ready, turn any check-in into a full thought record. SEE IT WORKING Insights show which emotions visit most often and whether negative thoughts are losing believability over time — proof your skill is building. YOURS ALONE • No account, no cloud. Your entries never leave this device. • Lock the app with your fingerprint, face unlock, or a PIN. • Export records as a clean PDF for your therapist — you decide what leaves the device. ONE PURCHASE, FOREVER Thought records and check-ins are free. Premium — full Insights, therapist-ready PDF export, and app lock — is a single one-time purchase. No subscription, no account, no ads. A METHOD WITH A TRACK RECORD Thought records are a core technique of CBT, used in clinical practice for decades. Balm is a self-help tool, not therapy or a medical device. If you're in crisis, the app points you to crisis resources. MADE FOR • Anxiety spikes and racing thoughts at night • Overthinking, rumination, low mood, anger flares • CBT therapy homework between sessions • Anyone learning to name what they feel PRIVACY & TERMS Privacy Policy: https://balm-9fc2f.web.app/privacy/ Terms of Use: https://balm-9fc2f.web.app/terms/