8 interactive cognitive behavioral therapy tools for anxiety, depression, and negative thinking — all free, no signup, works in your browser.
Pick the tool that matches what you're working on. Each runs instantly — no install, no login.
The core CBT exercise. Walk through all 7 steps: situation, automatic thought, emotions, evidence for/against, balanced thought, re-rate feelings. Save and review past records.
thought record · cbt worksheet · thought record online
Open tool →Paste any thought and instantly see which of the 11 common thinking traps (catastrophizing, all-or-nothing, should statements, etc.) apply — with confidence levels and reframe prompts.
cognitive distortions · thinking traps · am i catastrophizing
Open tool →Log your daily mood on a 1–5 scale, tag emotions, note activities, and watch your mood-over-time chart. Includes behavioral activation tips based on your entries.
mood tracker · mood journal · daily mood log
Open tool →Complete guide to CBT for anxiety: 6 core techniques plus an interactive 5-4-3-2-1 grounding exercise that walks you through your five senses to interrupt anxiety in the moment.
cbt for anxiety · grounding techniques · 5-4-3-2-1
Open guide →6 evidence-based techniques for low mood, plus an interactive behavioral activation scheduler: predict how rewarding an activity will be, then rate the actual — see the gap that restarts the upward spiral.
cbt for depression · behavioral activation · activity scheduling
Open guide →A complete long-form walkthrough with a realistic worked example carried through all 7 steps, the 11 distortions reference table, tips, and when to use thought records.
how to do a thought record · thought record example · cbt steps
Read guide →The classic 7-column thought record worksheet with print-optimized CSS. Fill it in online or print it out. Includes a distortion reference table and FAQ.
thought record template · cbt worksheet printable · thought record pdf
Open template →A reference hub of 10 core CBT techniques — thought records, behavioral experiments, exposure hierarchy, activity scheduling, grounding, worry time, and more — each with step-by-step instructions.
cbt exercises · cbt techniques · cbt worksheets · cbt methods
Browse exercises →If you find the free tools helpful and want a permanent, organized home for your thought records, mood logs, and CBT practice, there's an optional Notion template — a complete CBT Thought Record journal you can duplicate and customize.
Yes. All 8 tools are completely free with no signup, no email, and no account. They run in your browser and save entries locally on your device. An optional $7 Notion template is available but the free tools work fully on their own.
CBT is a structured, skills-based therapy that targets the relationship between thoughts, feelings, and behaviors. The core idea: distorted thinking patterns drive emotional distress, and identifying + restructuring those patterns reduces symptoms. It's the most evidence-based therapy for anxiety and depression.
Yes, for mild to moderate concerns. Self-guided CBT using structured tools is well-supported by research. For severe symptoms or crisis, work with a licensed professional. If in crisis, call 988 (US).
No. All tools use your browser's local storage. Your entries never leave your device and are never sent to a server. You can export your data as a JSON file anytime.
Anxiety → CBT for Anxiety guide. Low mood → CBT for Depression guide. Negative thinking → Thought Record Tool or Distortion Checker. Tracking overall mood → Mood Tracker.