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About this app

Most days don't need a session. They need a moment.

Untangle is a CBT (cognitive behavioral therapy) companion app, calmly designed for noticing your thoughts, naming your feelings, and gently untangling the loops. Whether you're working on anxiety, low mood, worry, sleep, or just want to be steadier with yourself — Untangle gives you the quiet space and the right tools.

FOR THE EVERYDAY

· Daily mood check-in. Name your mood and the feelings underneath in under a minute.
· Quick log tiles. Capture a thought, a gratitude, a worry, a win, a trigger, or a reflection the moment it shows up.
· Mood tracker over time. See your patterns without judgement.
· Calm, day-grouped journal with search, filters, and tags — go back to any moment.

CBT EXERCISES — A FULL TOOLKIT

· Thought Record — the seven-column cognitive worksheet. Walk a difficult thought through situation, feelings, evidence, and a balanced reframe. Each thinking trap (mind reading, catastrophizing, all-or-nothing, fortune telling, and nine more) has a tap-to-explain.
· Worry Tree — sort what's actionable from what just needs to be released.
· Behavioral Activation, Pleasant Activities, Mastery — small steps for low-energy days.
· Anti-Procrastination, Tiny Habits, SMART Goals — for when motivation is low.
· Behavioral Experiments, Exposure Ladder, Imaginal Exposure — for anxiety work.
· Worry Outcome Diary, Productive Worry, What-If/What-Is — for chronic worry.
· Grounding 5-4-3-2-1, Paced Breathing — for moments of overwhelm.
· Sleep Wind-Down, Sleep Diary, Stimulus Control — CBT-I tools for restless nights.

LESSONS — LEARN THE WHY

Short, plain-language chapters on the ideas behind the practice: what cognitive distortions are, why thought records help, the difference between actionable and unsolvable worry, sleep windows, how values guide daily choices. Every concept has a "?" you can tap for a quick explainer.

BREATHING — SIX PATTERNS + CUSTOM

· Box (4-4-4-4), 4-7-8, Pranayama, Awake, Ujjayi, plus a Custom builder.
· Optional voice guidance — Paul, Laura, or a soft bell.
· Gentle haptic feedback on phase changes.
· Length presets from 2 to 20 minutes, or untimed.

MEDITATIONS

A growing library of guided meditations — body scan, loving-kindness, breath awareness, gentle sleep wind-downs.

ASSESSMENTS

Validated screeners — PHQ-9 (depression), GAD-7 (anxiety), and others — to track how you're really doing over time. Snapshots you can share with a clinician. Not diagnostic on their own.

WORK WITH YOUR CLINICIAN

Untangle complements professional therapy — it doesn't replace it. Share your entries, thought records, breathing logs, and assessment results with your therapist in real-time through our companion clinician platform. No more weekly emails or stacks of screenshots. You choose what to share, with whom, and for how long. Your therapist sees your patterns the moment they happen, not days later. Your data, your decision — every time.

DESIGNED AROUND YOUR DATA

· Yours, always. Your entries belong to you.
· Offline-first. The app works without connection; everything syncs when it can.
· No ads. No selling your data. No engagement loops.
· Export your full record any time.

A NOTE

Untangle is a self-care companion, not a substitute for therapy, diagnosis, or crisis support. If you're in crisis, please call 988 (US) or your local emergency line. CBT works best alongside a clinician — Untangle is the quiet, consistent place to do the daily practice between sessions.

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