Free tool
Thought Record
Classic CBT. Walk one anxious moment through five steps and see where your thinking lands on the other side.
This stays on your device. Nothing you type here is sent anywhere, stored on a server, or seen by anyone — including us. Clearing your browser data erases it.
Event
What happened? Just the facts — where you were, what occurred.
Automatic thoughts
What went through your mind in the moment? Write it as it arrived, unedited.
1 · Relaxed 10 · Dead (not really)
Supporting evidence
What genuinely supports that thought? You're weighing the thought — not the event itself.
Challenging evidence
What argues against it? Look for what you'd notice if this happened to someone else.
Balanced perspective
Holding both columns at once — what's the fairer read?
1 · Relaxed 10 · Dead (not really)
Where it moved
Your records
Saved on this device only. Over time, the right-hand column is the one to watch.