CBT Cards

CBT Cards

Practical tools from Cognitive Behavioral Therapy to manage anxiety, reduce stress, and change unhelpful thought patterns. 75+ guided cards. Private, offline, no sign‑in.

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Privacy Policy · Terms of Use

CBT Cards app preview

Why CBT works in real life

Anxiety grows when thoughts feel true and avoidance takes over. CBT breaks that loop with a simple rhythm: notice the thought, test it, take a small action, and reflect. Each pass lowers reactivity and builds control.

Catch the spiral early
Catch the spiral early

Spot distortions like catastrophizing or mind-reading before they harden into panic.

Less reactivityMore choice
Reframe to something believable
Reframe to something believable

Replace the harsh story with a realistic alternative you can act on right now.

Clearer thinkingLess stress
Turn relief into action
Turn relief into action

Behavioral activation breaks avoidance by nudging you toward tiny, doable steps.

MomentumSmall wins
Repeat and rewire
Repeat and rewire

Short, consistent practice teaches your brain a new default response.

Lasting calmDaily habit

What changes for you

Every feature is designed to solve a real CBT problem: quick relief, consistent practice, and private reflection.

Calm in minutes
Calm in minutes

75+ short cards guide you to challenge thoughts and settle quickly.

75+ cardsQuick prompts
Break avoidance fast
Break avoidance fast

Behavioral activation prompts turn stuck days into small wins.

Action stepsMomentum
Gentler self-talk
Gentler self-talk

Self-compassion and acceptance exercises reduce shame and self-criticism.

ACT + DBTSelf-compassion
See patterns over time
See patterns over time

The built-in journal keeps insights and progress in one place.

JournalProgress
Private by default
Private by default

No sign-in, no server storage. Everything stays on your device.

OfflineOn-device
Always available
Always available

Works offline, perfect for travel, low-signal areas, or quiet focus.

No accountAnywhere

How to use CBT Cards

  • Pick a card: choose a CBT tool that matches your current state (e.g., worry, rumination, low mood).
  • Follow the prompt: complete the steps in 2–5 minutes; write reflections if helpful.
  • Revisit favorites: star cards that work well for you and build a small routine.
  • Track patterns: use the journal to notice triggers, helpful responses, and progress.
  • Keep it light: short, frequent practice beats heavy, occasional sessions.

Important note

CBT Cards is a self‑help tool and doesn’t replace professional therapy or medical advice. If you have serious mental health concerns, consider reaching out to a licensed therapist or healthcare provider.

What users experience

Rated 4.9/5 by 154+ people practicing CBT daily.

Practical between sessions

4.9 / 5

“Clients finally practice CBT skills daily. The cards make reframing automatic and keep momentum strong.”

— Leah, Therapist, August 9, 2024

Grounding on tough days

4.8 / 5

“When anxiety spikes I open the grounding cards. Fast prompts pull me out of spirals within minutes.”

— Aaron, Product Manager, September 2, 2024

Easy to stick with

4.7 / 5

“Short check-ins and offline access make it the only CBT tool I use consistently during exam seasons.”

— Priya, Student, October 6, 2024

People also ask

What is CBT Cards?
CBT Cards is a guided CBT (Cognitive Behavioral Therapy) toolkit with short prompts for anxiety, stress, rumination, and low mood. Pick a card, follow the steps, and jot a quick note if you want.
Is CBT Cards a book or a workbook?
No. CBT Cards is an offline-first application developed by MetalHatsCats. It is designed around interaction, short prompts, and on-device notes rather than static reading.
How does a CBT app help with anxiety and stress?
CBT trains you to notice automatic thoughts, test them, and choose a more balanced response. Small repetitions reduce reactivity and make coping skills easier to access when you’re triggered.
Do I need an account or sign in?
No. CBT Cards works without an account. Your data stays on your device.
Does CBT Cards work offline?
Yes. Cards and your notes are available offline, so you can use it on flights, during travel, or in low‑signal areas.
Is CBT Cards only CBT, or are there other methods too?
The core is CBT. You’ll also find supportive ideas inspired by ACT (acceptance) and DBT-style mindfulness skills for grounding and emotional regulation.
Can CBT Cards help with panic attacks or intense anxiety?
It can help you slow the spiral with grounding, breathing, and reality‑checking prompts. If you have severe or worsening symptoms, it’s best used alongside a licensed professional.
What problems is this app best for?
Common use cases include worry, catastrophizing, intrusive thoughts, rumination, social anxiety, low motivation, stress overload, and building healthier routines.
How long does a typical card take?
Most cards take about 2–5 minutes. The goal is quick, repeatable practice rather than long sessions.
How do I use CBT Cards daily?
Pick one card that matches your state, follow the prompt, and write one short reflection. Consistency beats intensity: one small check‑in per day is enough to build traction.
Is CBT Cards good for therapy homework?
Yes. Many people use it between sessions to practice thought records, reframing, exposure steps, and behavioral activation. It’s a simple way to keep momentum.
Can I use it if I’m not in therapy?
Yes. It’s designed for self‑help and skill practice. It’s not a replacement for medical care or professional therapy.
Is there a free version?
Yes. You can start free and unlock more content or features later if you want.
Is CBT Cards a subscription?
Pricing may vary by store and country. Check the App Store / Google Play listing for the current plan details.
Is my journal private? Do you store anything on servers?
No server storage. Notes and progress stay on your device. There’s no sign‑in, so there’s no account profile to track.
Does CBT Cards share or sell my data?
No. The app is built to be private by default.
Can teens use CBT Cards?
It’s family‑friendly and written in clear language. For teens with significant anxiety or depression, parent guidance and professional support can be helpful.
Is CBT Cards evidence‑based?
CBT is one of the most researched psychological approaches for anxiety and depression. CBT Cards translates common CBT exercises into short, usable prompts.
What’s the difference between CBT Cards and a meditation app?
Meditation focuses on attention and calming. CBT focuses on thoughts, beliefs, and behavior change. CBT Cards is for structured reframing and action steps, not only relaxation.
Can I track progress over time?
Yes. The journal helps you notice triggers, patterns, and what tools work best for you over time.
What platforms are supported?
CBT Cards is available on iOS and Android.

Try a card now

Two minutes, one prompt, a calmer mind. Start today.

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