CBT apps

There are a variety of apps for mental health and wellbeing that are based on cognitive behavioral therapy (CBT). CBT aims to help you change your thinking in order to change your behaviour. It is used to manage conditions such as anxiety, depression and sleep problems. Read more about CBT.

The following apps draw on CBT techniques to help you with an aspect of your mental health and wellbeing. 

App  Features Clinical review

Just a Thought

  • CBT lessons
  • For a New Zealand audience
  • Action plans
  • Reminders
  • Progress tracking
  • Resources
  • Available: online
  • Cost: Free
  • Read more about Just a Thought


  • Interactive games
  • Teaches CBT techniques
  • Teaches self-help skills
  • Aimed at young people aged 12–19 years
  • New Zealand based
  • Available from Google Play and iTunes
  • Cost: Free
  • Read more about SPARX


  • To improve mental and emotional wellness 
  • Insights and affirmations
  • Alerts and reminders
  • Available from iTunes
  • Cost: NZ$4.49
  • Read more about Thinkladder

Calm Harm


CBT-i Coach

CBT-i app icon

  • Sleep tracker
  • Education and information
  • CBT-based
  • Reminders to change sleep habits
  • Available from Google Play and iTunes
  • Cost: Free
  • Read more about CBT-i Coach app


  • Online 6-week programme
  • CBT lessons
  • Goal setting
  • Build an individualised programme
  • Available from website and iTunes
  • Cost: Free
  • Read more about Sleepio

Staying on Track

  • An online cognitive behavioural therapy (CBT) course covering a variety of CBT tools within the context of the COVID-19 pandemic
  • Web-based
  • Cost: Free
  • Read more about Staying on Track

The clinical score depends on the context in which Staying on Track is used.


If guided by a relevant health professional with phone or email follow up, or self-guided for highly motivated patients:

If you use this on your own without a health provider, studies show fewer people complete the full course (although completing even one session could be helpful) so the score is lower:

Learn more

As there are so many apps to support mental health and wellbeing, we have not been able to review all those available. We have instead identified independent organisations that have reviewed these apps:

  • ReachOut.com (Australia) helps young people get through anything from everyday issues to tough times
  • PsyberGuide (US) helps people make responsible and informed decisions about apps and other digital tools for mental health
  • Mind in Brighton and Hove (UK) promotes good mental health.

You may also find the following article useful: Do mental health apps really work? Patient Info, UK

Disclaimer: Health Navigator’s app library is a free consumer service to help you decide whether a health app would be suitable for you. Our review process is independent. We have no relationship with the app developers or companies and no responsibility for the service they provide. This means that if you have an issue with one of the apps we have reviewed, you will need to contact the app developer or company directly.

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