Reframe — Guided CBT Thought-Record Tool | Anxiety & Overthinking | Self-Help Web App (Instant Download)

When a thought starts spiraling, it's hard to think your way out of it. Reframe walks you through it the way a therapist would — calmly, one step at a time.

It guides you through the CBT thought record: name what happened, catch the automatic thought, spot the thinking trap behind it, weigh the real evidence, and land on a fairer, more balanced view. At the end, you re-rate the feeling and see exactly how much its intensity dropped — proof that the situation didn't change, the thought did.

No app to install, no account, no subscription. It's a single web file that works on your phone, tablet, or laptop, and everything you write stays private on your device.

Built on cognitive behavioral therapy (CBT) techniques used in clinical practice — one of the most widely used approaches in mental health.

What's included

• One self-contained HTML file (works offline once loaded)
• The full 7-step guided thought record
• 10 common thinking-distortion prompts built in
• Before → after intensity tracker with a shareable summary
• Works on any device, any modern browser
• Yours to use forever — no recurring fees

How it works (3 lines for the listing)

1. Open the file in any browser. 2. Follow the steps — situation, thought, feeling, evidence, reframe. 3. See your thought rebalanced and the feeling's intensity drop.