# FreeCBT — Cognitive Behavioral Therapy > Open source thought diary for Cognitive Behavioral Therapy (CBT) self-help. (iPhone/iPad app by Evan Rosson.) - Source: https://appshunter.io/ios/app/freecbt/id1516063390 (this page in markdown: same URL + `.md`) - Developer: [Evan Rosson](https://appshunter.io/developer/1516063389) - Category: Health & Fitness, Medical - Price: Free - Rating: 4.77/5 from 143 App Store ratings · 76 written reviews indexed - Age rating: 12+ - Requires: iOS 15.1 · 35 MB - Languages: English - Released: 2020-05-31 - Data updated: 2026-09-01 - Monetization: free - User reviews in markdown: https://appshunter.io/ios/app/freecbt/id1516063390/reviews.md ## What is FreeCBT? FreeCBT is an open source thought diary for Cognitive Behavioral Therapy (CBT). Cognitive Behavioral Therapy (CBT) is the "gold standard" of psychotherapy and is widely considered to be one of the most effective, evidence backed treatments for depression, anxiety, and panic. If you go into just about any therapist or psychiatrist, CBT will likely be one of the first treatments they try. FreeCBT is a companion and self-help app for one of the most common formats of CBT. You may have heard it called "the three column technique" or "catch it, check it, change it." Your brain is really good at making you feel exactly what you're thinking. Often, we find ourselves thinking "automatic negative thoughts" that lead us to fume on something that may not be true. That can cause us to feel depressed or anxious. CBT helps you record "automatic thoughts," challenge them with cognitive distortions and then train your brain with an alternative thought. If you do it enough, you can change your thoughts, your moods and your behavior. FreeCBT, a fork of Quirk, is open source under the GPL. You can find the code on Github at: https://github.com/erosson/freecbt ## Key features - Thought diary - Challenge automatic thoughts - Identify cognitive distortions - Train alternative thoughts - Open source - CBT self-help tool ## What do users think of FreeCBT? Overall sentiment: positive **Pros** - 👍 Simple and intuitive user interface - 💰 Completely free with no ads or subscriptions - 🎯 Effective CBT methodology in 3-column format - ⚡ Quick and easy to use in the moment - 🔒 Private and secure thought tracking - 📱 Accessible on-demand mental health support - 🧠 Helps identify and challenge cognitive distortions - ✨ Minimalist design without unnecessary features - 🙏 Highly recommended by mental health professionals - 📝 Useful for journaling and thought reframing **Cons** - 🐛 Swipe navigation causes accidental distortion selection - 💾 Data loss issue after app updates - ⌨️ Keyboard covers input area while typing - 📱 Limited cross-device synchronization - 🎨 Missing dark mode option - 📊 No analytics or thought tracking over time - 📤 No export functionality for sharing with therapist **Commonly reported bugs** - Swiping from distortion page selects/deselects distortions unintentionally - App update deleted all past user entries - Keyboard covers answer input area on some screens - Swipe navigation doesn't work properly on certain screens - Inconsistent touch response during navigation **Most requested features** - Dark mode option - Analytics to track thoughts and patterns over time - Export feature to share entries with therapist or notes app - Cross-device synchronization - Bottom navigation bar - Ability to tag or categorize thoughts by topic - Filter and view thoughts by category - Evidence section with for/against columns - Worst case scenario section with probability assessment - More detailed examples for alternative thought step - Additional cognitive distortion options (jumping to conclusions) - Better help documentation and explanations ## Recent user reviews (10 of 76) All indexed reviews: https://appshunter.io/ios/app/freecbt/id1516063390/reviews.md ### 5/5 — Amazing tool *2026-06-12, version 2.4.0* I was looking for something CBT based that was somewhat guiding. This is that app. It helps me to understand my thoughts better and how they affect me. It’s also incredibly easy to help me look for a better challenging positive thought rather than just going negative. ### 5/5 — Simple and effective *2026-04-13, version 2.4.0* So refreshing to find a tool that allows me to do CBT work in peace. No AI guide or unnecessary frills. Just the prompts and space to acknowledge, challenge end replace troubling thoughts. ### 5/5 — Thank you *2026-04-12, version 2.4.0* No really. I can’t thank you enough… I hope you know I’ll forever be grateful for you who made this app. ### 5/5 — Thank you *2026-03-02, version 2.4.0* Thank you so much for this app! ### 5/5 — Accessible CBT *2026-01-19, version 2.4.0* What a great resource that guides you through quick CBT exercises anytime you want to challenge negative thoughts. And it’s free! ### 5/5 — Brilliantly Usable App *2026-01-13, version 2.4.0* Brilliantly simple, quick and easy to use in the moment plus private. ### 5/5 — Best app ever! *2025-12-14, version 2.4.0* Best and most effective way to challenge thoughts and practice CBT I have ever experienced. absolutely love it would give 1000 stars if I could. ### 5/5 — Excellent simple CBT app! *2025-10-28, version 2.3.2* This app is exactly what I’ve always wanted! Just the basic 3 column thought changing CBT method. I never needed all the extra bumf other apps provide. In real life all you really need is 3 columns to identify the automatic thought, the distortion and the alternative thought. This app does just that. It’s so much easier than doing it yourself either on paper or the Notes app on your phone. You can just whip open the app and record your thoughts. And it’s free! Highly recommended! ### 5/5 — Helping me very much *2025-09-29, version 2.3.2* This app has helped me so much. I have done CBT before and needed to start doing it again during a stressful season. This was the perfect app. ### 4/5 — Simple yet effective *2025-09-21, version 2.3.2* Easy to navigate and update this is a really simple way to have access to rational thoughts When thoughts spiral ## Frequently asked questions about FreeCBT ### What is FreeCBT? FreeCBT is an open-source application designed to function as a thought diary for Cognitive Behavioral Therapy (CBT). It assists users in recording automatic negative thoughts, challenging them by identifying cognitive distortions, and training their brains with alternative, more balanced thoughts. ### How does FreeCBT help with mental health? By facilitating the practice of CBT techniques, FreeCBT helps users to change their thought patterns. This process can lead to a reduction in negative moods and anxious feelings, making it a valuable tool for managing conditions like depression and anxiety. ### Is FreeCBT free to use? Yes, FreeCBT is completely free to use. As an open-source application, it is available without any cost to users, and it does not feature in-app purchases or advertisements. ### Who is the target audience for FreeCBT? This app is designed for individuals who are interested in practicing Cognitive Behavioral Therapy for self-help. It is particularly beneficial for those experiencing depression, anxiety, or panic, and can serve as a supportive tool alongside professional therapy. ### What is the 'three column technique' mentioned in the description? The 'three column technique,' also known as 'catch it, check it, change it,' is a common format of CBT. FreeCBT implements this by allowing users to record their automatic thoughts, analyze them for distortions, and then develop and train alternative thoughts. ## Version history (last 5 releases) ### 2.4.0 — 2025-10-30 - Added and updated several translations contributed by FreeCBT users: Hindi, Russian, Bulgarian, Norsk Bokmål, and German. Thank you! - If you've set up a FreeCBT passcode lock, it's now more secure: you'll need to enter your code after switching to another app, instead of only when the app was fully closed. - A few other technical updates. ### 2.3.2 — 2023-08-30 This release adds two new translations contributed by FreeCBT users. - Added European Portuguese translation. Thank you, miguelmf! - Added Farsi translation. Thank you, ali73! The settings screen now displays the completeness of each existing translation. ### 2.3.1 — 2022-12-27 - Added a "show detailed descriptions" button to the list of cognitive distortions. ### 2.3.0 — 2022-12-20 - Added backup/restore functionality. Save your FreeCBT exercises to a backup file, and use that file to move your data to a new device, or recover if your app data is erased. - Added export functionality. Save your FreeCBT exercises as markdown/plain text, comma-separated values, or JSON files. - Lots of behind-the-scenes app maintenance and updates. ### 2.2.3 — 2021-03-02 Improved support for non-English languages ## Apps similar to FreeCBT | App | Rating | Price | Category | | --- | --- | --- | --- | | [MindShift CBT - Anxiety Relief](https://appshunter.io/ios/app/mindshift-cbt-anxiety-relief/id634684825) | 4.3 (512) | Free | Health & Fitness | | [Simple CBT & Mood Tracker Log](https://appshunter.io/ios/app/simple-cbt-and-mood-tracker-log/id1530094822) | 4.8 (39) | Free | Health & Fitness | | [Woebot: The Mental Health Ally](https://appshunter.io/ios/app/woebot-the-mental-health-ally/id1305375832) | 4.6 (6,242) | Free | Health & Fitness | | [Unstuck: CBT Therapy Journal](https://appshunter.io/ios/app/unstuck-cbt-therapy-journal/id1613810335) | 4.9 (182) | Free | Health & Fitness | | [CBT Self-Care Journal](https://appshunter.io/ios/app/cbt-self-care-journal/id1523102810) | 4.7 (645) | Free | Health & Fitness | | [Untangle: CBT Companion](https://appshunter.io/ios/app/untangle-cbt-companion/id1445499245) | 4.6 (431) | Free | Health & Fitness | ## Related topics [cognitive behavioral therapy](https://appshunter.io/ios/topics/cognitive-behavioral-therapy) · [therapist aid](https://appshunter.io/ios/topics/therapist-aid) · [free cbt app](https://appshunter.io/ios/topics/free-cbt-app) · [cbt therapy](https://appshunter.io/ios/topics/cbt-therapy) · [cognitive behavioral therapy 1](https://appshunter.io/ios/topics/cognitive-behavioral-therapy-1) · [cbt app](https://appshunter.io/ios/topics/cbt-app) · [cbt](https://appshunter.io/ios/topics/cbt) · [cbt game](https://appshunter.io/ios/topics/cbt-game) · [mindshift cbt](https://appshunter.io/ios/topics/mindshift-cbt) · [cognitive therapy](https://appshunter.io/ios/topics/cognitive-therapy) · [cognitive behavioral](https://appshunter.io/ios/topics/cognitive-behavioral) · [cbt-i explorer](https://appshunter.io/ios/topics/cbt-i-explorer) · [cbt thought diary](https://appshunter.io/ios/topics/cbt-thought-diary) · [urs ammann](https://appshunter.io/ios/topics/urs-ammann) · [yooper](https://appshunter.io/ios/topics/yooper) · [behavioral therapy](https://appshunter.io/ios/topics/behavioral-therapy) --- *Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-09-01.*