CBT Columns – Thought Record

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About this app

CBT Columns is a CBT thought record based on the classic cognitive restructuring exercises rooted in Beck’s cognitive model. It helps you break down a situation, identify your emotions and automatic thoughts, and gradually step back from the way you interpret what happens to you.
The app can be used independently or alongside work with a therapist.
Start simply with the 3-column format:
Situation → Emotions → Thoughts
When you want to go further, the 4- and 5-column formats also let you explore behaviours and their consequences, alternative thoughts, and the re-evaluation of emotions.
CBT Columns was designed to stay close to the thought records and exercises commonly used in cognitive behavioural therapy (CBT), while offering the convenience of a mobile app. You can return to an observation later, edit it, duplicate it, browse your history and organise your work over time.
When you find it difficult to step back from a thought, the app can also suggest reflection questions, including questions based on identified cognitive distortions, to help you develop a more balanced alternative thought.
If you work with a therapist, CBT Columns also makes it easy to share or export your observations so you can continue working between sessions.
Your data stays on your device. CBT Columns does not require an account or a server to save your observations. Access to the app can also be protected with biometrics when supported by your device.
The interface can be customised with several colour palettes and a dark mode, which may be more comfortable when recording a thought in the evening or at night.
The 3-column format is available for free. The 4- and 5-column formats and their associated features can be unlocked with a one-time purchase.
No subscription. No ads.
CBT Columns is a self-monitoring and psychoeducation tool based on CBT principles. It is not a medical device and does not diagnose, treat, cure or prevent any health condition. For medical or psychological advice, diagnosis or treatment, consult a qualified healthcare professional.

What’s new

This update improves how you explore your thoughts:
• New 3-column journal to record your experiences.
• Move from 3 or 4 columns to 5 to work on selected thoughts, or switch back to a shorter format.
• Emotion-by-emotion writing support: combine responses or create separate thoughts.
• Drafts from this tool are saved locally.
• Improved emotion intensity checks and bug fixes.