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 Face ID, Touch ID, or your passcode.
• 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/