CopingCard CBT Mental Health

CopingCard turns evidence-based psychological techniques into interactive tools you can use anywhere — on your own or alongside your therapist. Rooted in cognitive behavioral therapy (CBT) and related approaches, it adds what only a phone can do: reminders that reach you in the moment, progress tracking, and support when it matters most.

A complete toolkit: • Coping Cards — put an unhelpful automatic thought on one side and a balanced, realistic response on the other. Attach Time-based Reminders and Geolocation Notifications so the right card resurfaces exactly when — and where — you need it. Find any card instantly by search or swipe. • Dysfunctional Thoughts Test — work a distressing thought through a guided, step-by-step process: the activating event, the automatic thought, the evidence for and against, cognitive distortions, and a more realistic, balanced conclusion. • ABC Model — map an Activating event, your Beliefs about it, and the emotional and behavioral Consequences, with detailed emotion, feeling, and body-sensation lists. • Exposures — build graded exposure hierarchies (including Exposure and Response Prevention) and track your distress (SUD) as it eases during each exposure. • Behavior Experiments — test anxious predictions against what actually happens. • Worry Trees — decide whether a worry is solvable and choose your next step. • Downward Arrow & Vicious Cycles — uncover core beliefs and the maintenance cycles that keep distress going. • Cognitive Distortions — learn to spot and reframe common thinking traps. • Crisis & distress tolerance — fast grounding skills, paced muscle relaxation, and the dive reflex for the hardest moments. • Meditations — guided practices for calm and focus.

Reminders that reach you in the moment: • Time-based Reminders to rehearse a coping card on your own schedule. • Geolocation Notifications that surface the right card as you enter or leave a place that tends to trigger you — home, work, a relative's house.

Track your progress: • Insights show your most-used cards and how your reminders are working — helpful for noticing progress and planning next steps.

Work with your therapist: • Securely share your coping cards, Dysfunctional Thoughts Test data, and test results (PHQ-9 for depression, GAD-7 for anxiety) with your mental-health provider, so sessions stay focused on what matters.

Learn: • Articles and videos on CBT and psychotherapy.

Note: CopingCard is a self-help and therapy-support tool, not a substitute for professional diagnosis or treatment. If you are in crisis, contact your local emergency services.