A CBT app should make its approach clear. A thought record, a guided exercise and an open-ended AI conversation are not automatically the same thing. If you want cognitive behavioural therapy support, look for the specific activities offered, who provides them and how the app fits with any professional care you receive.
Look beyond the CBT label
Check whether the product explains its exercises and their intended use. Find out whether a human professional is involved, whether support is included in your particular plan and what happens when the app is not appropriate for your needs. A reference to CBT does not establish that every feature has been evaluated, or that the product is equivalent to working with a therapist.
A practical example
A structured reflection might separate a situation, an anxious prediction and an alternative perspective. For “My manager asked to talk”, the fact is the request; “I am being fired” is one interpretation. A communication aid could help you ask, “Is there anything you would like me to prepare?” That wording task is useful, but it is not itself a course of CBT.
Looking for CBT-based tools? tonen can help.
tonen offers conversation scripts, Reply Helper, Perspective Helper, Debrief, Phone Call Mode and Calm Kit. Start with 21 free scripts on iPhone. Optional Premium unlocks more features.
Download on the App StoreAvailable on iOS.
Options to compare
MindShift CBT. Free CBT-based self-help tools. Use its current product site for access and feature information.
MindShift CBT product information →
Wysa. AI-supported mental health tools. Access and human support depend on the particular programme; check its current terms.
tonen. Conversation preparation on iPhone. Start with 21 free scripts; Premium is optional. It supports requests and replies; it is not anxiety treatment or a CBT programme.
These options illustrate different jobs, not a ranking or a claim that we have clinically tested them. Product information was checked on 3 October 2026; verify the current listing before purchasing.
Try it in your own setting
If you already work with a clinician, ask whether an app exercise matches what you are doing together. Avoid starting difficult exercises solely because an app pushes you to complete a streak. Choose a pace and approach suited to your circumstances. If the tool increases distress or becomes another source of pressure, pause and seek advice rather than treating completion as a test of commitment.
Explore the related practical guide →
What is free in tonen?
Alongside 21 scripts, the free plan includes Box Breathing, 5-4-3-2-1 Grounding and one use each of Reply Helper, Perspective Helper and Debrief. Premium adds the full library, Phone Call Mode, Body Scan, Safe Place and 50 weekly requests shared across the three Helpers. Scripts and Calm exercises available on your device work offline; Helpers need internet and can miss context.
Frequently asked questions
No. Preparing a request or reply is a communication task. A CBT app should explain its structured self-help activities and how they fit with any professional care you receive.
If you already work with a clinician, ask whether an app exercise matches what you are doing together.
No. tonen offers scripts, preparation, reflection and wording support. It is not therapy, anxiety treatment or a CBT programme.