Self-Guided CBT and DBT
Structured self help you work through alone: CBT and DBT courses, thought records, behavioral activation, skills modules and mood tracking. There is no therapist, which makes it cheap and available at two in the morning, and also means nobody notices when you stop. The entries record what the program actually asks of you week by week, whether any of it rests on published trials, what the free tier includes, and whether a human coach can be added when self guided stops being enough.
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Free self-care pet app combining daily goals, reflection, and breathing exercises with an optional paid tier.
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Free-to-start AI chatbot using CBT strategies for anxiety, depression, insomnia and trauma, available 24/7 with no appointments needed.
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AI chatbot and games for teens ages 12-17 focused on emotional wellness; free Basic plan plus paid Standard and Pro tiers.
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AI journaling app with voice journaling, an AI Coach, and 100+ guided prompts; 4.8 stars on iOS, Android, macOS, and web.
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AI emotional-companion chatbot app for journaling and self-reflection, available on App Store and Google Play.
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Ketamine-assisted therapy provider with in-person clinics in Chicago and Irvine, plus hybrid and self-guided options.
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Free evidence-based iOS and Android app that delivers personalized coping strategies in response to how you're feeling, all backed by scientific research.
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Self-guided health tracking app with customizable symptom monitoring, mood logging, and pattern detection across iOS and Android.
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Specialized mood tracking app for bipolar disorder with dual highs and lows logging, pattern recognition, and report generation for doctor sharing.
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AI-guided CBT app with 80+ lessons, mood tracking, and optional clinician connection, available in 33 languages.
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Free CBT journaling app with AI support, 60+ exercises, and mood tracking, available for iOS and Android in 10 languages.
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Self-guided chronic pain program using brain science education, CBT, meditation, and writing exercises grounded in clinical research and the biopsychosocial approach.
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Free self-guided DBT skills training with modules, worksheets, and therapy provider search since 2001.
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Free self-guided DBT course with 40+ lessons, videos, worksheets, and exercises for learning skills.
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Science-based self-guided wellness app with activities and games for stress, anxiety, and negative thinking patterns.
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Self-guided mental fitness app for men with daily tools, journaling, anonymous peer support, expert videos, and courses.
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Guided pen-and-paper journaling app with therapist-reviewed prompts, timers, and audio sessions, free to start with paid premium.
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A private, subscription-free guided CBT journaling app for processing difficult emotions through structured check-ins.
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A free mental-health journaling app for iOS and Android with text, video, and voice entry options, currently available in the US only, built with the Child Mind Institute.
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Self-guided mental health app with CBT tools, mood tracking, and personalized programs for stress and emotional management.
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Free, ad-free self-help apps with no account needed and no cloud data stored.
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Free VA mental health apps for veterans, including PTSD Coach, Insomnia Coach, Mindfulness Coach, and CBT-i Coach for iOS and Android.
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Free emotion tracker and guided journal app helping users identify feelings, track patterns, and build emotional awareness through daily check-ins.
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Free AI-powered journaling app with personalized daily prompts for mood, stress, and emotional reflection across devices.
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Self-help toolkit publisher offering downloadable CBT-based programs for individuals and professionals, with lifetime access and no subscription fees.
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Stepped-care mental wellbeing platform with 50+ CBT-based programs for individuals to start free, plus professional editions for therapists and employers.
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AI-guided DBT skills practice app for iPhone and iPad, structured between-session support alongside therapy.
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Anxiety journal and mood tracker with guided coping techniques and cognitive bias tools for iPhone and iPad.
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Free relationship app with daily conversation prompts, mood check-ins, quizzes and AI coaching grounded in Gottman Method and attachment theory.
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A self-guided journaling and wellbeing app centered on gratitude habits, community features, and mood tracking for individuals and groups.
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Free AI-powered relationship coaching app based on decades of PAIRS research, available 24/7 on all major mobile platforms.
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AI mental health app with five companions using Socratic questioning, cognitive reframing, and behavioral activation, with a free trial.
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Free men's mental health resource with 20-point head inspection, provider directory, and crisis support links.
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An AI mental-health app offering 24/7 support, pattern recognition, and reflection exercises for emotional challenges.
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Free mood tracking app for bipolar disorder, depression, PTSD and anxiety with data export for healthcare providers.
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Free meditation app offering daily guided practices for stress relief and emotional well-being, available to anyone at no cost.
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Free gratitude journal app with photo sharing, group journaling, and throwback features across iOS, Android, and web.
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Free self-guided app supporting quality of life for people with bipolar disorder, with evidence-based strategies and mood tracking for iOS and Android.
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AI conversational companion for daily emotional support and connection, available free on iOS and Android.
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Find trained therapists in Inference-Based Cognitive Behavioral Therapy, an OCD-specific treatment approach, plus self-help books and workbooks.
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AI-powered meditation and sleep app personalizing programs for stress, sleep, focus and mood based on user answers, used by over 8 million people.
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Free self-guided meditation and mental fitness app from a US nonprofit, with over 1 million downloads and structured courses on meditation, neuroscience, and sleep.
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Free science-based wellbeing app and courses from a global nonprofit, covering emotions, phone habits, and flourishing.
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Evidence-based self-guided CBT app for OCD built on 22 research papers, with personalized exercises and a free assessment.
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Sleep and calm meditation app built for mothers from pregnancy through early parenthood, priced weekly from $0.99 with 30-day money-back guarantee.
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Sleep app with psychoacoustic soundscapes and guided voiceovers for faster sleep onset and power naps.
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AI-assisted mental wellness app combining 24/7 chatbot support with access to licensed therapists and mood-tracking tools.
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Licensed in-person and online therapy across six states, matching clients with therapists trained in CBT, DBT, EMDR and other evidence-based approaches.
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A family of self-guided EMDR-based audio apps for chronic pain, anxiety, sleep, and trauma recovery, created by an Australian clinical psychologist with 30 years of experience.
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A group psychology practice with in-person offices in LA and NYC plus nationwide online therapy, specializing in trauma, ADHD, couples work, and evidence-based modalities like EMDR and CBT.
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FDA-cleared digital cognitive behavioral therapy for insomnia and anxiety, delivered via employers and health plans to over 500,000 patients.
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Digital cognitive behavioral therapy program for workplace burnout, anxiety and depression, sold to employers, unions, education and healthcare organizations.
Frequently asked questions
Can I use these apps for free?
Yes, several options in this category are completely free, including apps specifically designed for anxiety, PTSD, and insomnia. Other apps may offer free versions or limited access to certain tools.
Do I need to talk to a real person to use these apps?
No, the core experience of these apps is self-directed. While some platforms offer optional human coaching as an add-on, most are designed for you to practice techniques on your own.
Are there apps that use AI to help me?
Yes, many of these apps use AI chatbots to guide you through exercises, conduct conversational check-ins, or provide personalized recommendations. Some of these AI tools are clinically validated or regulatory-approved.
Can these apps help me with specific conditions like sleep issues or panic attacks?
Several apps are tailored for specific needs, such as managing panic attacks, treating insomnia, or handling PTSD symptoms. You can find tools that focus on these areas through specialized CBT techniques.
Will these apps help me track my progress?
Most of the apps listed include features for mood tracking and monitoring your emotional patterns. This helps you see how your mental health changes as you practice new coping skills.