Balm: CBT Mood Journal & Diary

Now on your home screen: a quiet reflection for today. Daily reminders, a weekly ritual, and journal entries that stay encrypted on your device.

Balm is a calm, private place to work through anxious thoughts and notice how you feel - using simple journaling based on cognitive behavioral therapy (CBT) techniques.

When a worry starts to spiral, it's hard to think clearly. Balm gives you a gentle, step-by-step way to slow down, look at the thought, and find a more balanced perspective - in a space that stays entirely yours.

GUIDED CBT THOUGHT RECORDS Walk through a difficult thought one step at a time: what happened, the automatic thought, the evidence for and against it, and a fairer, more balanced way to see it. Optionally tag common thinking patterns - catastrophizing, all-or-nothing, mind-reading and more - to spot the habits behind the worry.

MOOD CHECK-INS & TRENDS Log how you feel in a few taps and add a note if you want. Over time, Balm shows your mood trends, so you can see the bigger picture instead of just today.

PRIVATE INSIGHTS Balm quietly surfaces patterns in your entries - your check-in streak, your mood range, and the thinking patterns that come up most. Everything is calculated on your device.

OPTIONAL AI SUGGESTIONS If you'd like a nudge, Balm can suggest one more balanced way to look at a thought. It's just one perspective to consider - not advice or a verdict - and you always write your own balanced thought. This feature is off by default and asks for your consent first. When you request a suggestion, only the fields of that single exercise are shared - never your name or your wider journal. You can turn it off anytime.

YOUR DATA STAYS WITH YOU There's no account and no sign-up. Your journal is stored encrypted on your phone, with no cloud sync. The only journal content that can leave your device is the single exercise you explicitly share for an AI suggestion, or - if you turn on the weekly reflection - a short summary of your recent patterns, never your raw entries. You can export or permanently delete all of your data anytime in Settings.

WHO IT'S FOR Balm is for anyone who wants a quieter mind and a kinder relationship with their own thoughts - whether you're easing everyday stress, processing a hard day, or simply building a gentle daily reflection habit.

Balm is a self-help journaling tool, not a substitute for professional mental health care. If you're struggling, please reach out to a qualified professional. If you're in crisis, contact your local emergency services or a crisis line such as 988 (US Suicide & Crisis Lifeline).

BALM PREMIUM Premium unlocks unlimited AI thought suggestions, your full mood history and trends, and a weekly AI reflection on your patterns - and helps support ongoing development. The basic version includes a small monthly allowance of AI suggestions.

• Annual plan: $49.99/year, starting with a 7-day trial
• Monthly plan: $9.99/month

Payment is charged to your Apple ID at confirmation of purchase. Subscriptions renew automatically unless canceled at least 24 hours before the end of the current period. Manage or cancel anytime in your App Store account settings.

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