Mezame — CBT Thought Journal

Mezame is your pocket self-help tool based on Cognitive Behavioral Therapy (CBT).

Record your thoughts, track emotions, identify cognitive distortions, and learn to notice and reframe automatic thoughts. Built around the classic 8-step CBT thought-record structure.

THOUGHT DIARY
- 8-step record: situation, emotions, automatic thought, cognitive distortions, evidence for and against, alternative thought, emotion re-rating, action plan
- Hot thought and belief rating
- Body sensations
- Tags and filters for easy search
- Drafts — come back and finish later
- Quick entry in 3 steps — for when there is no time for a full record

MOOD TRACKER
- Quick daily check-in: mood, anxiety, energy
- Weekly and monthly charts
- Streaks for motivation
- Home Screen and Lock Screen widgets: check in with one tap
- Apple Health (optional): check-ins saved as State of Mind, sleep filled in for you
- Weekly recap: last week in a few cards, ready to share

12 COGNITIVE DISTORTIONS
- Library with descriptions, examples, and ways to challenge them
- Integrated into the recording flow — select distortions while filling out your diary

STATISTICS
- Frequent emotions, distortions, and tags
- Weekly activity
- Track your progress and find patterns

SESSION PREP
- Notes for your therapist
- Export entries to PDF
- Come to your session prepared

CBT LIBRARY
- Cognitive Behavioral Therapy theory
- Glossary of terms in plain language

PRIVACY & SECURITY
- Your entries stay on your device by default
- Optional iCloud sync — your own iCloud, across your devices
- No servers of ours, no accounts, no trackers
- Face ID / Touch ID protection

MEZAME PRO (optional, one-time)
- Is it working?: belief in the thought before and after — see whether the method works
- Week-by-week trend: is it getting better
- Trigger map: where, with whom and how the body responds
- Tap any number to reach the records behind it
- Mood and anxiety by week — and whether anxiety is lower in weeks with records
- Therapist report with the outcome: not a dump of entries, but what's working

Free to use. No ads. No subscriptions — Pro is a one-time purchase.

Mezame is not a medical device and is not a substitute for working with a therapist.