The Spiral Notebook
A guided thought journal for when your brain won't quiet down.
Everything you write here stays on your device.
Your entries are saved to your browser's local storage only. They are never sent anywhere. No one can see them but you. You can delete them at any time.
What you just did has a name
The process of writing down a thought, naming how it makes you feel, and finding a different way to look at it is called cognitive reframing. It's one of the core skills in CBT (Cognitive Behavioral Therapy).
You don't need a therapist to practice it, but working with one can help you get better at it, faster, and apply it to the patterns that are hardest to see on your own.
A note about this tool
This tool is not a replacement for therapy. If you find yourself using the notebook as a way to seek reassurance or certainty about your thoughts, that may be a pattern worth exploring with a professional. The notebook is designed to help you observe your thoughts, not solve them.
Brianne Birtic, LCSW