TellMe: CBT Thought Record

What's New in This Update We've added 5 guided breathing exercises to help you regulate your nervous system anytime, anywhere: 1. Box Breathing — reset focus and calm under stress 2. 4-7-8 Sleep Breathing — wind down and fall asleep faster 3. Coherent Breathing — balance your heart rate and reduce anxiety 4. Physiological Sigh — the fastest way to release tension 5. Diaphragmatic Breathing — ground yourself with every breath Schedule your practices with personalized reminders — build a consistent habit for stress relief, better sleep, or emotional regulation. New technique: Opposite Action (DBT) — learn to break emotional impulse patterns and respond to difficult feelings with intention, not reaction. Cognitive Restructuring (CBT) has been redesigned to feel more intuitive and guided — challenge negative thoughts with less friction. Every practice now includes a "Who this is for" guide so you always know which tool fits your moment.