Introducing Untangle: Your CBT Companion, Completely Reimagined

Today we're releasing the biggest update in CBT Companion's history — so big, it comes with a new name. CBT Companion is now Untangle: CBT Companion, and every screen has been redesigned around one idea: when your thoughts feel knotted, the way out is to untangle them, one small step at a time.

Built with clinicians and trusted by over two million people, Untangle brings together an AI CBT coach, guided journeys, video lessons, and a completely new insights engine — all in a calm, focused design available in 33 languages.

Meet Tara: A CBT Coach Who's Awake at 3am

Anxious thoughts don't keep office hours. Tara — Untangle's new AI coach, trained in CBT methodology — is there in the moments between sessions: the 3am spiral, the pre-meeting dread, the thought you can't shake.

What Makes Tara Different?

Tara doesn't offer generic reassurance. When you tell her you're feeling anxious, she works the way CBT works: she helps you slow down, name what you're experiencing, and examine it. Share that a thought keeps looping and she'll walk you through a thought record; mention a fear you've been avoiding and she'll help you shrink it step by step.

Tara is AI-based support, not therapy — and Untangle is clear about that line. Crisis resources are one tap away in every conversation, and everything Tara suggests is grounded in the same clinician-built exercises that power the rest of the app.

A Home That Meets You Where You Are

Open Untangle and the first question is simply: how are you arriving? A gentle check-in takes under a minute — then the home screen offers two clear paths.

Guided Journeys and One-Tap Logging

Guided journeys like Untangle a Thought and Face a Fear turn core CBT techniques into short, structured flows you can start with one tap. Quick log captures life as it happens — a thought record, a worry, a trigger, a win, a moment of gratitude, or just a breath — so the app fits into your day instead of demanding a block of it.

Learn CBT, One Short Video at a Time

Understanding why a technique works makes you far more likely to use it. Untangle's library now spans 16 lesson modules with more than 80 short, video-guided lessons and chapters — from the basics of how thoughts, feelings, and behaviors connect, to focused microlessons on specific patterns like catastrophizing and all-or-nothing thinking.

Built for Real Attention Spans

Each lesson is designed to be finished in minutes, not hours. Watch one on the bus, practice it the same day, and let the next one build on it.

53 Guided Exercises for Real Moments

Knowledge only helps when it's practiced. Untangle ships 53 step-by-step exercises across thinking, behavior, exposure, worry, grounding, and sleep — each one walking you through the technique the way a clinician would, with clear prompts and no jargon.

Finally See What Moves Your Mood

The new Insights engine answers the question every self-help tool should answer but almost none do: is this actually working?

Tools That Work for You

Untangle connects your check-ins, entries, and exercises over time and shows you — personally — which tools move your mood, and by how much. Your compass view summarizes how you've been across four dimensions, with a shape that tells a story rather than a score that feels like a grade.

See How Sleep Shapes Your Mood

Mood doesn't exist in a vacuum. With Daily Signals, you can log sleep, movement, caffeine, medication, food, and hydration in seconds — and Insights will surface how those signals shape how you feel. That 3pm crash or the rough morning after a short night stops being a mystery.

Clinical-Grade Assessments

Untangle includes the same validated measures clinicians use — like the GAD-7 for anxiety — on a schedule you control. Watch your scores over weeks, not vibes over days, and bring real data to your next appointment.

Meditations and Breathing, Built In

Sometimes the most therapeutic thing you can do is settle your nervous system. A full library of guided meditations and breathing exercises now lives alongside the CBT toolkit — for winding down, resetting mid-day, or falling asleep.

Seamless Therapist Integration

Untangle works beautifully on its own — and even better alongside therapy. Connect with your clinician through the Resiliens Clinician Platform and your check-ins, entries, and homework can sync securely, so your therapist sees your real week instead of a reconstructed one. Assignments from your clinician arrive right in the app you already use every day.

What's New in This Update

Tara & AI

• Tara, your AI CBT coach — available 24/7, trained in CBT methodology
• Crisis resources one tap away in every conversation

Learn & Practice

• 16 video-guided lesson modules with 80+ lessons and chapters
• 53 step-by-step guided exercises
• Guided journeys: Untangle a Thought, Face a Fear, and more

Track & Understand

• Redesigned check-ins and one-tap quick log
• Daily Signals: sleep, movement, caffeine, medication, food, hydration
• New Insights engine: tools that work for you, mood drivers, your compass
• Clinical-grade assessments like the GAD-7

Design & Reach

• Complete redesign — calmer, faster, more focused
• Available in 33 languages
• Secure clinician sharing via the Resiliens platform

Download Untangle Today

The update is rolling out now on the App Store and Google Play — free to download, with the rebrand and all core tools included. If you already have CBT Companion installed, you'll get Untangle automatically with your next update.

Whatever you're carrying, you don't have to untangle it alone.