A CBT-informed daily companion for managing anxiety and stress — built for the 40+ million US adults dealing with worry, overwhelm, and anxious moments. Uses evidence-based cognitive-behavioral techniques you can actually do in a conversation, with mood tracking that surfaces patterns and a full panic attack first-aid protocol available 24/7. ## What's included - **CBT thought record journal** — guided 7-column format (situation → hot thought → emotions → evidence for/against → balanced reframe → re-rating); ~10 minutes per entry - **Cognitive distortion identifier** — auto-detects 12 patterns (catastrophizing, mind-reading, all-or-nothing, fortune-telling, etc.) with targeted challenge questions - **Three breathing exercises guided in real-time** — Box (4-4-4-4), 4-7-8 relaxation, Physiological Sigh (30-second reset); paced step-by-step in chat - **Full Progressive Muscle Relaxation script** — 12 muscle groups, 20-25 min; plus a 10-minute quick version for busy days - **Worry Time scheduling** — CBT-standard postponement protocol; log worries during the day, review in a scheduled window, stop anxiety from running your whole day - **Mood tracking with pattern detection** — 1-10 daily scores; after 7+ entries, surfaces toughest days, recurring triggers, day-of-week patterns, and whether your practice is correlating with better scores - **5-4-3-2-1 Sensory Grounding + Anchor Grounding** — for acute anxiety spikes and dissociation episodes - **Panic attack first-aid protocol** — immediate step-by-step support; post-panic debrief; episode-pattern tracking - **Sleep hygiene protocol + guided Bedtime Wind-Down** — 12 evidence-based rules + a routine you actually do - **Practice streak tracking** — daily-habit reinforcement with milestone recognition - **Crisis resources always surfaced** when distress signals are detected (988 Suicide & Crisis Lifeline, 911) ## Limitations - **NOT therapy** — wellness tool for daily practice between sessions; clinical assessment + diagnosis stay with a licensed therapist - **NOT a crisis line** — generates 988 / 911 resources immediately when distress signals appear; not a substitute for emergency intervention - **No medication advice** — never recommends starting, stopping, or changing psychiatric medication; refers to prescribing clinician - **No diagnostic claims** — never tells you whether you have an anxiety disorder; that's a clinician's call - **English-first** — multilingual support adapts but CBT vocabulary is starter-template ## Best fit Anyone managing worry, work stress, social anxiety, or overwhelm — diagnosed or not. People between therapy sessions who want structured daily practice that makes the next session more productive. Self-helpers who've read the CBT books but can't get themselves to actually do the thought records. Especially valuable in the 11pm-3am window when anxiety spikes and human support isn't available — the panic first-aid protocol + grounding scripts are the entire premise. At $9/mo, less than one therapy co-pay.
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