CBT Companion

CBT Companion is built to teach you the actual CBT framework, not just manage symptoms. You get video lessons that explain the theory, practical exercises you can work through, guided meditations to calm your nervous system, and tracking to watch your progress. The combination means you're learning the skills as you practice them, so they stick.

This works well if you want a complete self-guided program rather than a journaling or tracking tool. You'll come away actually understanding how CBT works and why it helps, which builds confidence and gives you skills you can apply beyond the app. The meditations add a mindfulness complement that rounds out the approach.