Name it. Watch it drop.
Balm is a guided CBT thought record — the classic five-step exercise from cognitive behavioural therapy. Take one hard moment, look at the thought behind it, answer it with something fairer, and watch the feeling lose its grip.
How a record works
- Situation — what happened? Where, with whom?
- Emotion — name the feeling, rate it 0–100.
- Automatic thought — catch what flashed through your mind, and how much you believed it.
- Rational response — challenge the thought with guided prompts: what's the evidence? What would you tell a friend?
- Result — re-rate the feeling and see the before → after drop.
That drop is the whole method. "Anxiety 80% → 30%" — measured, not imagined. Most records take about two minutes, and you can start now and finish later.
What makes it different
Yours alone
No account, no cloud. Your entries never leave the device, and you can lock the app
with Face ID, Touch ID, or a passcode.
One purchase, forever
Thought records and check-ins are free. Premium — full Insights, therapist-ready PDF
export, app lock — is a single one-time purchase. No subscription, no ads.
A method with a track record
Thought records are a core technique of CBT, used in clinical practice for decades.
Balm is a self-help tool, not therapy or a medical device.