CopingCard CBT Mental Health

CopingCard puts the tools of cognitive behavioral therapy (CBT) in your pocket. Use them on your own, or with your therapist, who can assign them as homework and see what you choose to share. The app adds what paper cannot: reminders at the right time and place, one tap from your home screen, and your numbers over time. Work with your thoughts • Coping Cards: an automatic thought on the front, a realistic one on the back. Set reminders by time, or by place as you arrive somewhere or leave. • Dysfunctional Thoughts Test: work through an upsetting thought step by step and keep the result as a coping card. • ABC Models, Downward Arrows and Vicious Cycles: map what happened, what you thought and how you reacted, find the belief underneath, and see what keeps a problem going. • Worry Trees: decide whether you can act on a worry, or let it go for now. • Behavior Experiments: test a fearful prediction against what actually happens. • Exposures: face what you avoid, one step at a time, and see your distress ease. Notice your mood and your day • Check-in: record your mood in one tap, from the app or a home-screen widget, and add detail if you want. • Diary card: fill in a daily card from a template and read your week. • Health data: connect Apple Health to see your sleep, activity and heart rate next to your mood. You choose what your therapist can see. • Insights: see how often you use your cards and reminders. Do more of what matters • Values: sort value cards, rate your values wheel and plan activities that fit them. • Wind rose: a technique by Dr. Dmitri Dyakov. Describe a way of living, rate it on eight needs, compare it with another, and plan the first steps. • Behavioral Activation: log how you spend your time, build a list of activities from easiest to hardest, plan one and rate how it went. For hard moments • Safety plan: write down your warning signs, what helps and who to call, and open it fast, from a home-screen widget too. • Crisis: help lines for your country and calming exercises, such as muscle relaxation. • Meditations: short guided meditations, the English ones in a female or a male voice. Measure and learn • Assessments: PHQ-9, GAD-7, DASS-21, PCL-5 and GDS-15, with your scores over time. • Learn: short articles on the basics of CBT, and animated films that explain them in a few minutes. With your therapist • Homework: tools, questionnaires, worksheets, readings and videos your therapist assigns, with due dates and reminders. Follow a step-by-step program, add a photo of homework done on paper, and ask about any task in its comments. • Therapists use the CopingCard platform to assign homework, read what clients share, take questionnaires in session and write notes. Available in English and Russian. 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.