Notice the thought. Reshape it with Untangle: CBT Companion
A calm, complete CBT toolkit in your pocket — daily check-ins, guided thought work, video lessons, meditations, and adaptive guidance that meets you where you are. Built with clinicians, designed to work alongside therapy or on its own.
Everything you need to practice CBT
A full set of tools designed by clinical experts — capture how you feel, learn the skills, and put them into practice, all in one calm space.
See what's actually working for you
Your check-ins, tools, and daily signals become a clear, calm picture of your progress — observations, never judgments. Watch your mood trajectory, learn which practices lift you most, and go deeper into the patterns behind your harder days.
- Mood trajectory across weeks and months
- The tools and practices that help you most
- Gentle weekly reflections — always optional
- Go deeper: what lifts your mood, what precedes harder days
Meet Tara, your CBT coach
When a thought won't let go, Tara helps you work it through — naming the pattern, weighing the evidence, and finding a steadier way to see it. A calm, capable companion that talks in your own words, here whenever you need a moment to think.
- Reframe unhelpful thoughts, one step at a time
- Gentle questions that help you find your own answer
- Grounded in CBT — distortions, evidence, balanced thinking
- Supportive and private — a self-help tool, not therapy
Tara
Your CBT Coach
Skills for the moments that matter
The exercise library is organized into six areas, so you can reach for the right skill whether you're caught in a thought, avoiding something, or struggling to wind down.
Learn every technique by watching
Understanding comes before practice. Every CBT skill is taught through short, video-guided lessons — 16 modules and 80+ chapters — so you learn the why behind each technique. Take notes as you watch, and search to revisit anything, anytime.
Identify Cognitive Distortions
Learn to recognize the thinking patterns that contribute to anxiety and depression, and how to challenge them effectively.
Seeing things in black and white with no middle ground.
Example: "If I'm not perfect, I'm a total failure."
Expecting the worst possible outcome in every situation.
Example: "This headache must mean I have a serious illness."
Assuming you know what others are thinking without evidence.
Example: "They didn't reply because they hate me."
Believing something is true because it feels that way.
Example: "I feel stupid, so I must be stupid."
Rigid rules about how things should or must be.
Example: "I should always be productive."
Drawing broad conclusions from a single event.
Example: "I failed once, so I'll always fail."
See how daily life shapes how you feel
Optionally track lightweight signals — sleep, movement, caffeine, medication, food and energy — so patterns between your days and your mood become clear.
Always optional, always yours. Turn on only what's useful, and your data stays private to you.
Support that adapts — never takes over
Optional AI surfaces a daily observation and a suggested next step based on your own entries. It's observational and invitational, never instructive — and you stay in control.
Works hand in hand with your therapist
Connect with a clinician on the Resiliens platform to receive homework, share exactly what you choose, and complete assessments — making every session more focused and personalized.
Untangle: CBT Companion app
Your daily companion
Check-in logged
Mood 7/10 · 3 feelings
Thought record
Reframed · 4 min
Exercise completed
Behavioral activation
Homework done
Worksheet submitted
Real-time sync
Clinician Platform
Your therapist's dashboard
Check-in review
Mood trending up · Week 3
Assignment tracking
5/6 completed this week
Assessment
GAD-7 · score improving
Progress report
12 tools practiced
Homework assignments
Receive exercises, lessons and worksheets from your clinician, and complete them right in the app.
You choose what to share
Share check-ins, thoughts, worry logs, exercises and more — with per-item control, anytime.
Scheduled assessments
Complete validated measures like GAD-7 and PHQ-9 on a cadence your clinician sets.
Better sessions
Your clinician arrives with the full picture, so your time together goes further.
The CBT Process Made Simple
Follow our guided process to transform negative thoughts into balanced, realistic perspectives.
Capture
Record the situation and your automatic thoughts
Identify
Recognize cognitive distortions in your thinking
Challenge
Question the evidence for and against your thoughts
Reframe
Create balanced, realistic alternative thoughts
Loved by Users Worldwide
See what our community has to say about Untangle: CBT Companion.
The morning check-in takes a minute, but it completely changed how I notice my moods before they snowball.
Seeing my mood trajectory over 30 days finally showed me I'm actually getting better. The line going up made me cry a little.
Tara helped me untangle a spiraling thought at 2am when I couldn't call anyone. It felt like talking to a calm, smart friend.
The thought record is the first CBT tool that ever actually clicked for me. I can see the distortion now instead of believing it.
The short video lessons explain cognitive distortions better than any book I've tried. Five minutes and it finally made sense.
I fall asleep to the meditations almost every night now. My racing mind finally has somewhere to land.
The paced breathing got me through a panic attack on a crowded train. I just followed the circle and breathed.
Logging a worry in ten seconds keeps me from ruminating on it for an hour. Such a simple, powerful habit.
Insights showed me that walking lifts my mood more than anything else I do. I genuinely had no idea until I saw the chart.
Tracking my sleep right next to my mood revealed how tightly connected they are for me. Game changer.
I can finally name my all-or-nothing thinking instead of drowning in it. That alone was worth it.
It never scolds me for a bad day. That gentleness is the reason I actually keep coming back.
Sharing my summaries with my therapist made our sessions twice as useful. We start with the patterns already mapped.
Having it in Spanish made it feel personal instead of clinical. It speaks my language, literally.
The behavioral activation prompts got me off the couch on my worst weeks. Tiny steps, but they added up.
The therapy-ready summary is brilliant. I walk into my appointment already knowing my own patterns.
Calm, private, and clear that it's a tool, not a replacement for therapy. That honesty is why I trust it.
A 60-day streak of check-ins and it never once felt like a chore. It feels like a small kindness to myself.
Tara asks the questions my inner critic never would. I leave every chat a little steadier than I started.
Worry time and the worry tree actually shrink my anxiety instead of feeding it. I finally feel in control.
The anger thought record helped me pause before reacting with my kids. My whole house is calmer now.
Two gratitudes a day sounds small, but it quietly rewired how I end my evenings.
Sixteen modules in and I've learned more about my own mind than years of late-night googling.
Six months in and the tools are second nature now. This app met me exactly where I was.
When I typed something dark, it gently pointed me to real help instead of brushing past it. That mattered more than I can say.
Untangle: CBT Companion is a self-help tool, not a substitute for therapy, diagnosis, or treatment by a qualified professional. If you're in crisis, contact 988 (US) or your local emergency services. Crisis resources are always one tap away inside the app.
Start Changing Your Thoughts Today
Join thousands of people who have improved their mental health with Untangle: CBT Companion. Start your free 7-day trial now.