CBT in your pocket. Helping you become your own therapist.

Purchase just once and receive both the iPhone AND iPad versions

CBT (Cognitive Behavioural Therapy) is a proven effective treatment for Depression and Anxiety. It is used by the NHS, American Psychiatric Association, Australian Department for Health and many others to treat depression and anxiety disorders such as: OCD, generalised anxiety, health anxiety, panic disorder, social phobia and specific phobias (like arachnophobia, fear of heights, etc.).

It is cheaper and more effective than medication alone for conditions such as low mood and now for less than the cost of a music album or a computer game. This app is a user-friendly companion to CBT, this can be used to make talking therapy more helpful and to support those undertaking self-help.

Pocket CBT was designed by a fully accredited Behavioural and Cognitive Psychotherapist so you can be assured that this application complements any therapy you might receive or appropriate self-help CBT you choose to undertake.

The application is divided into two segments that are central to Cognitive Behavioural Therapy: Record and Challenge

Thought Record:
First you record The Situation, Thoughts, Sensations, Emotions, Behaviour involved. This is known as functional analysis; this is key to understanding what vicious cycles are maintaining the problem you are experiencing (this is sometimes called the cross-sectional formulation). Writing this down has historically been quite complex to get to grips with. Now with Pocket CBT it is simple for you to proceed through a series of questions to allow you to gain an objective view of the situation and understand what is driving your thinking. Better still, you can view this in a diagram and even email it.

Thought Challenge:
The second section allows you to challenge your thinking. Drawing from the most commonly identified thinking styles (schemas) of CBT. You are guided through a series of questions to allow you the opportunity to re-appraise the ‘hot thought’ (the key negative automatic thought). This is done by writing your responses to key questions that guide you to your conclusion. You can continue to challenge the key thought and re-rate your beliefs and consequent emotional state. Since this application works like a diary, you can look back at the summaries of your challenges to these typical thoughts that affect your mood. Moving from reactive to proactive.

- Record and Challenge your negative thoughts
- View a diary of Thought records & Challenges
- Email your Thought Record as a PDF
- All challenge types fully explained
- Easy to navigate menus
- Clear and simple questions to understand complex situations
- Qualified Clinician designed and tested

What's New

Version 1.3.6

iPhone X bug fixes

Ratings and Reviews

Thought diary on the go


I struggled to keep a paper thought diary on account of being out and about with work. This app has allowed me to continue with my thought challenging. Very easy to use, very highly recommended and worth every penny.

Good app but makes a couple of assumptions


This app is user friendly and I love the sequence of how thoughts are entered and then presented back to the user. I think the challenges are great. There are just two things that ruin the effectiveness a little: the app assumes that there is always a physical sensation in one's reaction to a belief - I ended up having to enter things that were not the case, or enter dummy characters. Second, the slider doesn't allow zero % to be selected - so if a belief has been completely dispelled I'm still having to select a percentage, which is disheartening if I've actually completely stopped holding the belief. I personally think the percentage field is unnecessary and requires a precise number (and it is difficult to pick a round number like 60, inevitably end up picking something like 63, which means nothing). Better to make the rating absent-mild-moderate-severe or some sort of Likert scale. For these reasons alone I have taken off 2 stars. If these adjustments could be made I would happily pay more for this app.

Simple to use and works!


I have not had much experience with CBT and I thought I would need to work with a therapist. But without having even using a self help book I could follow it and it allowed me to change my thinking for the better. I learned something about myself! I would recommend this to anyone he needs to stop a think about things.


John Taylor
9.3 MB
Health & Fitness
Requires iOS 8.0 or later. Compatible with iPhone, iPad and iPod touch.
English, Portuguese
Age Rating
Rated 12+ for the following:
Infrequent/Mild Medical/Treatment Information
© 2014 John Taylor


  • Family Sharing

    Up to six family members will be able to use this app with Family Sharing enabled.

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