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CBT journal app, worksheet, or AI chat: three ways to work through a heavy feeling

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Private. CBT-based. No subscription

Leaflo feelings picker on iPhone with Anxiety and Stress selected

A heavy feeling is here and you want to understand it. You can fill in a worksheet, talk to an AI chat, or open a CBT journal app.

This page compares the three, with Leaflo as the app.

Three ways to work through it

① CBT worksheet

A printed or PDF form with fixed columns. You choose the sheet and fill it in.

② AI chat

An open conversation. You write a prompt, and the chat answers.

③ CBT journal app

A short set of questions built from the feeling you name. You write the answers.

All three can help. They differ in what they ask from you when the feeling is already loud.

How the three differ

The same hard moment, three different jobs for you.

CBT worksheets General AI chat CBT journal app (Leaflo)
You begin by choosing the right sheet writing a prompt choosing a feeling
The questions stay fixed, whatever you feel change with each prompt follow a set sequence built from your feelings
The answers come from you you and the chat you
You keep a PDF or a paper page a thread among other threads a dated note with your feelings attached
Your words go to the folder you file them in the provider’s servers your device

A CBT journal app sits between the two: more structure than a chat, less setup than a worksheet.

What a CBT journal app does well, shown in Leaflo

A worksheet starts with picking the right sheet, a chat with writing a prompt. In Leaflo you pick a feeling and rate it from 1 to 10.

Which one to pick

A CBT journal app fits if:You have tried worksheets and stopped opening the folder.You want to write the answers yourself.You want your notes to stay on your device.

Pick something else if:Your therapist assigned a specific worksheet.You want to talk it through with a chat.You need diagnosis, treatment, or urgent help.

Leaflo is free to use. An optional one-time purchase adds extras, such as your own guides and PDF export.

Try Leaflo

Private. CBT-based. No subscription

Questions before you download

Leaflo borrows the structure of a written thought record: the event, the feeling, the thought that came with it, and a possible next step. You answer one question at a time instead of filling in columns.

Yes. You can remove the questions and write a plain note.

Yes, with Leaflo Supporter. You build a guide from your own questions, for example the ones your therapist gave you.

You pay nothing unless you choose to buy. Leaflo locks the Supporter features. You keep your notes and can go on writing.

No. Leaflo has no AI features and does not send your note text to its server.

No. Leaflo is a self-help journal. It does not diagnose, treat, or replace professional care, and its author did not build it for emergencies.

Read before you choose