FreeCBT is an open source thought diary for Cognitive Behavioral Therapy (CBT).
Cognitive Behavioral Therapy (CBT) is the "gold standard" of psychotherapy and is widely considered to be one of the most effective, evidence backed treatments for depression, anxiety, and panic. If you go into just about any therapist or psychiatrist, CBT will likely be one of the first treatments they try.
FreeCBT is a companion and self-help app for one of the most common formats of CBT. You may have heard it called "the three column technique" or "catch it, check it, change it." Your brain is really good at making you feel exactly what you're thinking. Often, we find ourselves thinking "automatic negative thoughts" that lead us to fume on something that may not be true. That can cause us to feel depressed or anxious.
CBT helps you record "automatic thoughts," challenge them with cognitive distortions and then train your brain with an alternative thought. If you do it enough, you can change your thoughts, your moods and your behavior.
FreeCBT, a fork of Quirk, is open source under the GPL. You can find the code on Github at: https://github.com/erosson/freecbt
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FreeCBT FAQ
Is FreeCBT free?
Yes, FreeCBT is completely free and it doesn't have any in-app purchases or subscriptions.
Is FreeCBT legit?
✅ The FreeCBT app appears to be high-quality and legitimate. Users are very satisfied.
While swiping to the next step from the distortions screen, a distortion gets selected/checked (unless you swipe on the small bit of negative space under the “free CBT” header). It would be better if the screens were just stacked vertically so you could scroll up and down instead of having to swipe side by side.
It’s also missing a big chunk of what goes into CBT. It should have a section for evidence with 2 lists; one column where you write evidence for the automatic thought, and one against the automatic thought. The other section missing is “worst case scenario,” and percentage chance you will be okay if that happens.
Also wish it had a navigation bar on bottom and ability to tag or categorize different kinds of thoughts (work, family, dating, etc), and filter/view those.
Game Changer
I'm so grateful to have this free platform to help improve my mental health. It's simple but life changing.
I LOVE IT
I started doing EMDR a few months ago, so I downloaded this app to help me with my thoughts and negative patterns, it has been great!
I can challenge my patterns, create new thoughts, work on perception, and break self-blaming!! Use it, you will love it!!
Thank you
What an amazing app—exactly what I was looking for. A simple CBT journal to take my thoughts out of my head and put them to paper.
If you’re looking for feature ideas:
1) dark mode
2) some sort of analytics, that maybe tracks thoughts over time, or most common thinking traps?
Thank you so much.
Exactly what I wanted!
Simple, ad-free, and exactly what I wanted. This app provides a way for us to jot down intrusive thoughts whenever they happen, and then massage them out. The force of sound reasoning, and the simple, intuitive UI of this app are very much appreciated!
Amazing app
YES!! THANK YOU! All iPhones should come with this app pre-installed. We should be teaching CBT in school.
Sadly, only those of us yearning for coping techniques dedicated to healing will find it.
I’ve used this app for years. I finally got so good at doing CBT in my head, realizing when I’m triggered and pausing before acting. But after a breakup it left me on edge and I needed to download this again to get back in the habit.
My advice: learn CBT, use this daily until you get good at doing this naturally. If/when something comes up, download again and start using until you’re better. It helps and I’m so grateful.
Thank you sincerely
I have been journaling for as long as Highschool, but somehow recording my negative thoughts here and being able to turn it completely around in two prompts is kind of magic. Thank you sincerely for making this app free and ad free.
Simple and helpful
This app is straightforward and very useful. It’s a great resource and amazing that it is free. 🫶
CBT- So helpful
This app helps me break my unhealthy thought patterns . It’s helping me to grow.
Thank you so so so much for this
This is such a simple and easy to use app that immediately helps me reframe unhealthy thoughts. I just can’t recommend it enough for anyone who is trying to reframe their automatic thoughts
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