Balm: CBT Thought Diary
In-app purchases
Everyone
info
10+
Downloads
About this app
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/
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/
Guided CBT thought records. Name the thought, rate the feeling, watch it drop.
Updated on
Safety starts with understanding how developers collect and share your data. Data privacy and security practices may vary based on your use, region, and age. The developer provided this information and may update it over time.
- No data shared with third partiesLearn more about how developers declare sharing
- This app may collect these data typesLocation, App activity and 2 others
- Data is encrypted in transit
- Data can’t be deleted
What’s new
First Android build of Balm.
The full five-step CBT thought record, quick check-ins, daily reminders, CSV export and app lock are all here.
This is a closed test - please report anything that looks wrong, especially notifications, the paywall and anything that reads oddly in your language.
The full five-step CBT thought record, quick check-ins, daily reminders, CSV export and app lock are all here.
This is a closed test - please report anything that looks wrong, especially notifications, the paywall and anything that reads oddly in your language.
App support
About the developer
Vladislavs Petkuns
howitfeltapp@gmail.com
Jurmalas gatve 92
100
Riga, LV-1029
Latvia
