TellMe: CBT Thought Record

Overthinking starts with a thought –– not a fact.

This app helps you catch negative thoughts the moment they appear and work through them using Cognitive Behavioral Therapy (CBT) techniques.
Instead of spiraling for hours, you learn to understand what actually happened, what your mind added, and how it affects your emotions.

• You don’t need to know therapy.
• You just answer simple questions.

• You are not trying to “think positive”.
• You are learning to think realistically.


WHAT YOU CAN DO:
• Record situations that triggered emotions
• Write exact thoughts that appeared in your mind
• Identify cognitive distortions
• Reframe thoughts into balanced alternatives
• Export entries to share with your therapist or keep personal records

MORE WAYS TO PRACTICE
• Follow guided breathing exercises and set practice reminders
• Practice Opposite Action (DBT) to respond more thoughtfully to difficult emotions
• Edit your entries and export them as PDFs for personal use or to discuss with your therapist

WHY IT WORKS:
Based on Cognitive Behavioral Therapy — one of the most researched and effective psychological methods for anxiety, overthinking, and emotional regulation.

PRIVACY:
Your entries stay on your device and are protected with Face ID / passcode.