01
Anxiety & Panic
Understand triggers and break the cycle of anxious thinking before it escalates.
Change your thoughts, change your life
Evidence-based techniques to help you manage anxiety, break negative thought patterns, and feel more like yourself — with AI support available 24/7.
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What is Cognitive Behavioral Therapy?
Cognitive Behavioral Therapy (CBT) is one of the most widely researched and effective forms of psychotherapy. It focuses on the connection between your thoughts, feelings, and behaviors — and how changing one can positively affect the others.
Originally developed by Dr. Aaron Beck in the 1960s, CBT has been proven effective for treating anxiety, depression, PTSD, OCD, and many other conditions. It is short-term, goal-oriented, and highly practical.
Unlike traditional talk therapy, CBT gives you concrete tools and strategies you can use in everyday life — not just during sessions.
What can CBT help with?
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Depression
Challenge negative thought patterns and rebuild routines that support mood.
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Burnout
Identify warning signs early and create healthier boundaries at work and home.
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Sleep Problems
Address the thoughts and habits that keep you up at night.
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Negative Self-Talk
Replace self-critical thoughts with more balanced, realistic perspectives.
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Relationship Issues
Improve communication and recognize unhelpful patterns in relationships.
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Stress & Overwhelm
Develop practical coping strategies for the pressures of daily life.
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Low Self-Esteem
Build a more compassionate and accurate view of yourself over time.
Clear goals. A structured path.
Goals of CBT
- Identify and challenge distorted thinking patterns that cause distress
- Develop healthier emotional responses to stressful situations
- Build practical coping skills you can use in everyday life
- Reduce symptoms of anxiety, depression, and chronic stress
- Create lasting behavioral change and emotional resilience
How does a session work?
Check-in
Review mood and recent experiences since last session.
Focus
Set the agenda and identify today’s central theme.
Explore
Identify thoughts, feelings, and behaviors linked to the issue.
Challenge
Question and reframe unhelpful thinking patterns.
Reflect
Summarize insights and set next steps or exercises.
Ready to try it for yourself?
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Core CBT techniques
Learn to spot automatic, test them against evidence, and replace them with more balanced alternatives. Over time, this reduces anxious spirals and helps your mind respond to stress with more clarity and control.
Rebuild motivation by starting — even when you don’t feel like it. You’ll gradually re-engage with activities that bring pleasure or accomplishment, which lifts mood and creates momentum without relying on willpower alone.
Track a situation, your emotions, and the — then identify patterns that keep repeating. This makes your inner narrative visible, so you can challenge distortions and choose a different response the next time it happens.
Face feared situations in a structured, step-by-step your life. You practice gradually, at your pace, and learn that anxiety can rise and fall without needing to escape — building confidence through experience.
Use breathing exercises and progressive muscle relaxation to calm the nervous system when stress peaks. These tools help your body shift out of fight-or-flight, making it easier to think clearly, sleep better, and feel more grounded.
Turn overwhelming problems into a practical plan: define the issue, generate options, choose the best next step, and follow through. This reduces uncertainty and helps you make progress even when emotions feel heavy or confusing.
Real results, lasting change
Reduced anxiety and persistent worry
Learn practical skills to interrupt spirals and return to calm.
More restful, consistent sleep
Shift the thoughts and habits that keep you up at night.
Greater confidence in daily decisions
Replace uncertainty with clarity and self-trust over time.
Healthier emotional responses to stress
Respond instead of react with structured tools.
A deeper understanding of your own patterns
Notice what triggers you and what helps you recover.
More fulfilling relationships with others
Improve communication and reduce unhelpful loops.
How long does it take?
Day 1
A typical CBT course consists of 12–20 sessions, each lasting 45–60 minutes.
Day 2
Most people begin to notice meaningful changes within 6–8 sessions.
Day 3
Sessions are usually held once a week, though this can vary based on your needs.
Day 4
With Dzeny, you can practice CBT techniques every day — at your own pace.
The tools on Dzeny are designed to support your mental wellness journey — not to replace professional care. If you are experiencing severe symptoms or a mental health crisis, please reach out to a licensed therapist or crisis service. Our AI-guided exercises are based on evidence-backed techniques and are best used alongside, or as a first step toward, professional support. See crisis resources.
Our AI-powered tools
Breathing Exercises
Calm your nervous system with guided breathwork
Learn more
Guided Meditation
Build present-moment awareness through structured sessions
Learn more
Journaling
Reflect on thoughts with AI-guided prompts
Learn more
Mood Tracking
Log emotional patterns and spot what influences wellbeing
Learn more
Gratitude Practice
Build a daily habit that shifts focus to what’s going well
Learn more
Reviews & Testimonials
What Our Users Say
The bot is incredibly sensitive, gentle, and truly professional. It helped me understand the root of my problem and guided me with simple yet highly effective recommendations. I felt heard and supported throughout the conversation. A wonderful tool for anyone seeking quick, thoughtful emotional support. Highly recommended!
Rui Calvados
App Store
Upon opening this app, hearing the background music it calms me, especially when you are really focus on the sessions. WHAT A GREAT APP.
janemaries
App Store
Really helped me to fight depression
Shusinshushnan
App Store
I didn't believe first that ai will help me to be more relaxed with my thoughts, but it worked!
Pavlentiy123
App Store
it's not free which I'm a little bummed about but it's the first one that I've found that actually seems worth the monthly fee I don't like talking to real people I don't like people actually existing out there knowing my problems so this is very helpful for things that I don't even feel comfortable talking to my actual therapist about
alexander james
Google Play
surprisingly helpful. This AI Therapist offers calm, non judgemental space to freely talk things through. It also offers daily check-ins to see how are you doing. Will certainly keep this app ♡
Secretary B A BARRY
Google Play
I felt delighted, because it boost my confidence.
luna barton
Google Play
The bot is incredibly sensitive, gentle, and truly professional. It helped me understand the root of my problem and guided me with simple yet highly effective recommendations. I felt heard and supported throughout the conversation. A wonderful tool for anyone seeking quick, thoughtful emotional support. Highly recommended!
Rui Calvados
App Store
Upon opening this app, hearing the background music it calms me, especially when you are really focus on the sessions. WHAT A GREAT APP.
janemaries
App Store
Really helped me to fight depression
Shusinshushnan
App Store
I didn't believe first that ai will help me to be more relaxed with my thoughts, but it worked!
Pavlentiy123
App Store
it's not free which I'm a little bummed about but it's the first one that I've found that actually seems worth the monthly fee I don't like talking to real people I don't like people actually existing out there knowing my problems so this is very helpful for things that I don't even feel comfortable talking to my actual therapist about
alexander james
Google Play
surprisingly helpful. This AI Therapist offers calm, non judgemental space to freely talk things through. It also offers daily check-ins to see how are you doing. Will certainly keep this app ♡
Secretary B A BARRY
Google Play
I felt delighted, because it boost my confidence.
luna barton
Google Play
Try a free session today
No commitment. No judgment. Just support — whenever you need it most
Dzeny is not a medical service and does not replace professional therapy
