Untangle: CBT Companion

Untangle your thoughts. Change how you feel.

Untangle turns the practical ideas of Cognitive Behavioral Therapy (CBT) into simple, visual daily tools — so you can notice patterns, loosen the knots in unhelpful thinking, and build calmer habits at your own pace. Whether you're in therapy or going it alone, it meets you where you are.


MEET TARA — YOUR AI CBT COACH

Chat any time about what's on your mind, in your own language. Tara listens, helps you see a thought from new angles, and points you to the right exercise, lesson, breathing tool, or meditation for the moment. Tara is a self-help skills coach — not a therapist or medical professional — with built-in crisis support that surfaces resources like the 988 Suicide & Crisis Lifeline whenever they might help.


WHAT'S INSIDE

- Mood & Thought Journaling — Check in on how you feel, name your emotions, record automatic thoughts, challenge them, and test whether your predictions come true.
- A Complete CBT Skills Library — Dozens of interactive exercises across thinking traps, behavioral activation, worry, exposure, grounding, and sleep.
- Video-Guided Lessons & Microlessons — Short, friendly lessons with illustrations, key takeaways, and space for your own notes, so the skills stick.
- 1,000+ Guided Meditations — A world-class library across mindfulness, sleep, stress, and self-compassion.
- Insights That Make Sense — Easy-to-read summaries of how your mood, habits, and practice connect, with gentle, optional AI observations you can trace to your own data.
- Daily Wellness Signals — Log sleep, movement, caffeine, hydration, and food alongside your mood.
- Work With Your Clinician — Complete lessons, exercises, and meditations your therapist assigns as homework, and share your progress.
- Crisis Support, Always Reachable — Quick access to crisis resources whenever you need them.
- Thoughtful Design — Calm visuals and dark mode.


WHO IT'S FOR

CBT's skills travel far. Untangle is here for anyone navigating:

- Anxiety, panic, and phobias
- Depression and low mood
- Stress, burnout, and overwhelm
- Chronic worry, rumination, and overthinking
- Anger and irritability
- Low self-esteem and perfectionism
- Sleep struggles and racing thoughts
- Health anxiety and intrusive worries
- Grief, life transitions, and relationships
- Procrastination and getting unstuck

And just as much for anyone who simply wants a private self-help tool to understand their thoughts and feel more like themselves — in therapy or not.


WHAT MAKES IT DIFFERENT

- Comprehensive: A full CBT toolkit — journaling, lessons, exercises, and meditations
- Visual and engaging: Video, animation, and interactive practice
- A coach in your pocket that adapts to what you bring
- Global by design: Available in 33 languages and 160+ countries
- Therapist-connected: Share homework and progress with your clinician
- Private by design: Your data is yours


IMPORTANT DISCLAIMER

Untangle is an educational and self-help wellness app. It is NOT a medical device and does NOT provide medical diagnoses, treatment plans, or prescriptions. All content is psychoeducational, designed to teach general Cognitive Behavioral Therapy (CBT) coping skills. The AI coach (Tara) is a skills coaching tool, not a licensed therapist or medical professional. This app complements — not replaces — professional care. If you are in crisis, please contact emergency services or the 988 Suicide & Crisis Lifeline.


Some days everything feels tangled. Untangle helps you loosen the knots — one thought, one skill, one small step at a time. Your calmer, clearer mind starts today.

Recent changes:
Hi CBT Companion users,

We have made some bug fixes and performance enhancements.