Shadow Work - DBT & CBT

AI-powered CBT and DBT reflections after every entry. Real therapy techniques, not generic prompts. Breathing, grounding, and mood tracking included. Start free.

Shadow work means facing the parts of yourself you usually avoid, not just the good days.

This app helps you journal through anger, shame, envy, guilt, and sadness, guided by an AI that actually understands the difference between CBT and DBT, and knows when to use which.

HOW IT WORKS Pick the emotion you're feeling and how intense it is. Write a few lines, or just check in with no writing at all. Every entry becomes a moon on your calendar, its phase and glow tracking how strong the feeling was that day.

REAL CBT AND DBT, NOT GENERIC PROMPTS After you write, get a personalized CBT reflection built around your actual entry, spotting the specific thought pattern behind it (catastrophizing, mind reading, self-blame, and more) and asking a real question to reframe it.

When intensity runs high, a DBT distress-tolerance step comes first: a real technique like paced breathing, grounding, or paired muscle relaxation, guided with an animated exercise, not just a paragraph of text. Regulate first, reflect once you're calmer.

A TOOLKIT FOR HARD MOMENTS Even without writing an entry, open Tools any time for:

• Guided breathing (calm, box, and 4-7-8 patterns)
• 5-4-3-2-1 grounding
• Progressive muscle relaxation
• A quiet meditation timer

YOUR PATTERNS, OVER TIME The calendar shows every entry as its own moon, so you can see your emotional patterns build across weeks and months, not just one day at a time.

QUICK NOTES AND DAILY QUOTES Capture a thought in seconds with quick notes, or start your day with a grounding quote you can save and share.

PRIVATE BY DESIGN Your entries are yours. This app is not a therapist and does not diagnose or treat anything. If you're in crisis, please reach out to a trusted person or a mental health professional right away.

Start free with your first reflections included. Upgrade any time for unlimited AI reflections on every entry.

Privacy Policy https://docs.google.com/document/d/1MyjV-xSB3-rF07V8sOR0xmGFyuf5A9s0Zu-ryOQn4iE/edit?usp=sharing

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