Most "free" CBT apps are free to download and then paywalled. This guide separates the ones that are genuinely free from the ones with a useful free tier, so you know what you are getting. For the full side-by-side comparison, see our best CBT apps guide.
Prices and plans change often. Verify on each store page. Last reviewed October 2026.
Fully Free
MindShift CBT (Anxiety Canada) is free, with thought-challenging tools, coping cards and guidance on facing fears. It is a toolkit rather than a coach, so it suits self-directed people.
Free Tier That Is Actually Useful
- BrainHey: write a journal entry and the AI names the cognitive distortions in your thinking and suggests CBT action steps. Free to start on iOS, Android and web. Try it here.
- Wysa: chatbot-led CBT exercises and mood tracking. Coaching and extra programmes are paid.
- Youper: AI check-ins and mood tracking, with more features on a paid plan.
- Sanvello: guided journeys, mood tracking and thought records, with some features paid.
Free Without Any App
You can practise CBT with no download at all:
- Use the free thinking traps checker to name the distortion in a thought.
- Try the thought record tool to challenge it with evidence.
- Take the cognitive distortion quiz to find your most common patterns.
- Use the anxiety journal prompts generator when you do not know what to write.
What You Give Up With Free
Free options generally lack long-term pattern analysis, human coaching and polished guided courses. That is fine for learning the skills. If you find yourself needing more, consider a therapist: many offer sliding-scale rates, and some health systems offer free guided CBT programmes.
How to Pick
If you like writing, pick a journaling app. If you like structure, pick a toolkit. If you like talking, pick a chatbot. Use it daily for two to three weeks, then decide whether it is worth paying for.
This article is educational and not medical advice. If you are in crisis, contact your local emergency or crisis service.