# TellMe: CBT Thought Record — Therapy Journal, Mood Tracker > CBT thought journal for identifying and reframing negative thinking patterns. (iPhone/iPad app by Nataliia Usevych.) - Source: https://appshunter.io/ios/app/tellme-cbt-thought-record/id6759330926 (this page in markdown: same URL + `.md`) - Developer: [Nataliia Usevych](https://appshunter.io/developer/1878112660) - Category: Health & Fitness, Lifestyle - Price: Free - Rating: 5.00/5 from 3 App Store ratings - Age rating: 4+ - Requires: iOS 16.4 · 57 MB - Languages: English, French, German, Italian, Japanese, Korean, Polish, Portuguese, Chinese, Spanish and 1 more - Released: 2026-03-04 - Data updated: 2026-08-22 - Monetization: free - User reviews in markdown: https://appshunter.io/ios/app/tellme-cbt-thought-record/id6759330926/reviews.md ## What is TellMe? Overthinking starts with a thought –– not a fact. This app helps you catch negative thoughts the moment they appear and work through them using Cognitive Behavioral Therapy (CBT) techniques. Instead of spiraling for hours, you learn to understand what actually happened, what your mind added, and how it affects your emotions. • You don’t need to know therapy. • You just answer simple questions. • You are not trying to “think positive”. • You are learning to think realistically. WHAT YOU CAN DO: • Record situations that triggered emotions • Write exact thoughts that appeared in your mind • Identify cognitive distortions • Reframe thoughts into balanced alternatives • Export entries to share with your therapist or keep personal records WHY IT WORKS: Based on Cognitive Behavioral Therapy — one of the most researched and effective psychological methods for anxiety, overthinking, and emotional regulation. PRIVACY: Your entries stay on your device and are protected with Face ID / passcode. ## Key features - Record triggering situations and emotions - Identify cognitive distortions - Reframe thoughts into balanced alternatives - Export entries for therapists - Privacy with Face ID/passcode ## Frequently asked questions about TellMe ### What is TellMe used for? TellMe is a CBT thought journal designed to help users identify and reframe negative thought patterns. It guides you through analyzing situations, thoughts, and emotional responses to promote more realistic thinking. ### How does TellMe help with overthinking? By using Cognitive Behavioral Therapy techniques, TellMe helps you catch negative thoughts as they arise. You learn to question these thoughts, identify distortions, and develop more balanced perspectives, reducing the impact of overthinking. ### Do I need to know CBT to use TellMe? No, you do not need prior knowledge of CBT. TellMe provides simple questions and guided steps to help you work through your thoughts and emotions effectively. ### Is my data private in TellMe? Yes, your entries are stored locally on your device and are protected with Face ID or a passcode, ensuring your privacy. ### Can I share my entries with a therapist? Yes, TellMe allows you to export your entries, which you can then share with your therapist or keep as personal records. ### What devices does TellMe support? TellMe is currently supported on iPhone and iPod devices. ### How often is TellMe updated? The latest version is 2.0.1, and the app was last updated on June 13, 2026, indicating regular updates for improvements and new features. ### What is the age rating for TellMe? TellMe has an age rating of 4+, making it suitable for a wide range of users. ## Version history (last 3 releases) ### 2.0.3 — 2026-07-12 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. ### 2.0.1 — 2026-06-13 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. ### 1.0 — 2026-03-04 No release notes. ## Related topics [cbt thought record](https://appshunter.io/ios/topics/cbt-thought-record) · [thought record](https://appshunter.io/ios/topics/thought-record) · [negative thoughts](https://appshunter.io/ios/topics/negative-thoughts) · [negative me pro](https://appshunter.io/ios/topics/negative-me-pro) --- *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 2026-08-22.*