Balm: CBT Thought Diary
Stop overthinking & anxiety
Only for iPhone
Free · In‑App Purchases · Designed for iPhone. Not verified for macOS.
iPhone
Catch the thought behind a hard moment, answer it, and watch the feeling drop. A guided CBT thought record — private, on-device, one-time purchase. No subscription.
Name it. Watch it drop.
Balm is a guided CBT thought record — the classic five-step exercise from cognitive behavioral therapy. Take one hard moment, look at the thought behind it, answer it with something fairer, and watch the feeling lose its grip.
HOW A RECORD WORKS
1. Situation — what happened? Where, with whom?
2. Emotion — name the feeling, rate it 0–100.
3. Automatic thought — catch what flashed through your mind, and how much you believed it.
4. Rational response — challenge the thought with guided prompts: What's the evidence? What would you tell a friend?
5. Result — re-rate the feeling and see the before → after drop.
That drop is the whole method. "Anxiety 80% → 30%" — measured, not imagined.
GUIDED, NOT A BLANK PAGE
Short prompts and tappable examples at every step, so you're never staring at an empty text box. Most records take about two minutes. Start now, finish later — completing the record in two sittings is normal CBT practice, and the app gently reminds you about open records.
QUICK CHECK-INS
No energy for a full record? Name a feeling and rate it — done in seconds. When you're ready, turn any check-in into a full thought record.
SEE IT WORKING
Insights show which emotions visit most often and whether negative thoughts are losing believability over time — proof your skill is building.
YOURS ALONE
• No account, no cloud. Your entries never leave this device.
• Lock the app with Face ID, Touch ID, or your passcode.
• Export records as a clean PDF for your therapist — you decide what leaves the device.
ONE PURCHASE, FOREVER
Thought records and check-ins are free. Premium — full Insights, therapist-ready PDF export, and app lock — is a single one-time purchase. No subscription, no account, no ads.
A METHOD WITH A TRACK RECORD
Thought records are a core technique of CBT, used in clinical practice for decades. Balm is a self-help tool, not therapy or a medical device. If you're in crisis, the app points you to crisis resources.
MADE FOR
• Anxiety spikes and racing thoughts at night
• Overthinking, rumination, low mood, anger flares
• CBT therapy homework between sessions
• Anyone learning to name what they feel
PRIVACY & TERMS
Privacy Policy: https://balm-9fc2f.web.app/privacy/
Terms of Use: https://balm-9fc2f.web.app/terms/
Ratings & Reviews
- This app hasn’t received enough ratings or reviews to display an overview.
The App Store now lists all 12 languages Balm speaks. Plus small fixes under the hood.
The developer, VLADISLAVS PETKUNS, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Not Linked to You
The following data may be collected but it is not linked to your identity:
- Purchases
- Location
- Identifiers
- Usage Data
- Diagnostics
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- VLADISLAVS PETKUNS
- Size
- 64.4 MB
- Category
- Health & Fitness
- Compatibility
Requires iOS 15.0 or later.
- iPhone
Requires iOS 15.0 or later. - iPod touch
Requires iOS 15.0 or later. - Mac
Requires macOS 12.0 or later and a Mac with Apple M1 chip or later. - Apple Vision
Requires visionOS 1.0 or later.
- iPhone
- Languages
English and 11 more
- English, Dutch, French, German, Italian, Latvian, Polish, Portuguese, Russian, Spanish, Turkish, Ukrainian
- Age Rating
9+
- 9+
- Contains
Health or Wellness Topics
- In-App Purchases
Yes
- Balm Premium Lifetime $19.99
- Balm Premium Launch Offer $14.99
- Copyright
- © 2026 Vladislavs Petkuns