Balm: CBT Thought Diary

Write down the thought. Then answer it.

Balm is a private CBT thought diary that also keeps your therapy in one place: what to bring up next time, homework from your therapist, and how the days between sessions went. Thought records are free and unlimited. No account, no subscription.

HOW A RECORD WORKS
The five-column exercise from cognitive behavioral therapy:
1. Situation: what happened?
2. Emotion: name it and rate how strong it is.
3. Automatic thought: what went through your mind, and how much do you believe it?
4. Balanced thought: answer it, with questions like "What's the evidence?" and "What would you tell a friend?"
5. Result: rate the feeling again and see what changed.

Examples to tap, thinking traps explained in one line, and Save for later on every step. No blank page, and no need to finish in one go.

BETWEEN THERAPY SESSIONS
• Next session: add the date, repeat it every week or every few weeks, and see the schedule on a calendar. Balm reminds you the evening before.
• To bring up: note what you want to talk about, or send a record there with one tap. Tick it off once it's discussed.
• After the session: write down what you covered and one thing to remember, and rate how you felt before and after.
• Homework from your therapist: they make a homework link on Balm's website, with no account needed, and you choose which practices to add. Your records aren't sent back.
• Therapist summary (Premium): everything since your last session as a PDF, summary page first. You check every page before you share it.

PRACTICES AND QUICK LOGS
Small exercises on your own schedule: slow breathing, a short walk, worry time, or one you write yourself. Balm reminds you and asks how it felt. For homework like "notice it when it happens", log the moment in seconds and turn it into a full record later.

QUICK CHECK-INS
No energy for a full record? Name a feeling and rate it. That's it.
Widgets, Siri and Shortcuts open a new record or check-in straight away. Optional Appl…