Marbles CBT is an easy-to-use app for learning and practicing tools from CBT therapy. Whether you have tried it or not, you can use it to change your habits and thinking patterns and feel better.
Marbles features several tools, including:
Thought challenging - negative feelings often arise from our thoughts about situations and events in life. Cognitive behavioural therapy teaches us to identify such thought patterns that are not logical, called "cognitive distortions." In Marbles, the process of challenging thoughts is structured: recording the thought, identifying distortions, challenging the thought, and creating an alternative thought. The tool and various distortions are also covered in short lessons.
Overcoming fears (using exposures) - CBT is highly effective for dealing with specific fears such as: fear of heights, claustrophobia, fear of animals, social anxiety, etc. As part of the treatment, exposure exercises are used to gradually deal with the scary subject. The Marbles app enables you to create a central practice table and to keep track of every practice you do.
Self-monitoring diary - one of the main CBT tools, it is a diary that allows you to examine the relationship between your thoughts, feelings, and behaviors in different situations. Through it, you learn how your thoughts and behaviors affect your emotions.
Slow breathing - The practice of slow breathing is an easy and highly effective method for relaxing the body. For beginners and experienced practitioners alike.
Muscle relaxation - a simple relaxation technique that relieves physical and mental stress, anxiety, and even pain. Marbles contains illustrated instructions for practicing relaxation at all levels.
Mood diary - for recording changes in mood over time. In addition, you can choose accompanying emotions and add comments. In the insights screen, you can see the changes in mood over time.
Gratitude diary - allows you to record things youre thankful for. Regularly noting your blessings, big and small, can improve your outlook, reduce stress, and help you appreciate life more fully.
Additional features include:
• Insights screen with mood graph, your most common emotions, and activity data.
• Follow up on thoughts relating to future events (did what you expect really happen?).
• A learning section with short lessons on CBT, app features, and usage tips.
• Share all your content easily - you can attach your diaries and exercises in an email (convenient for therapists).
Subscription
All the main features of the app are completely free to use. We offer a premium subscription to keep the core tools of the app free. These include: additional diaries, insights, and relaxations. The premium subscription also allows us to spend more time and budget upgrading Marbles and adding new features.
A subscription may differ in price by country. Payment will be deducted from a users Apple App Store account at the time of purchase. Subscriptions will automatically renew 24 hours before they expire unless cancelled in advance.
Disclaimer
It is important to remember that Marbles CBT is not meant to replace professional mental health help, therapy, or counselling. If you have concerns about any aspect of your mental health, or someone elses mental health, it is always advisable to seek professional help.