CBT without a Therapist: Helpy vs ephoria

CBT without a Therapist: Helpy is a self-help platform centered on cognitive behavioral therapy (CBT), with materials drawing on DBT and ACT. Its thought journal helps users distinguish facts from assumptions, identify cognitive distortions, and assess how well thoughts fit reality. Helpy’s AI assistant asks clarifying questions and may suggest a thought record, grounding, or breathing practice. The service offers audio and written exercises, along with screening questionnaires for anxiety, mood, sleep, and burnout; results are not diagnoses. An anxiety program is available, with its first module free, while other programs are described as forthcoming. Helpy runs on Android, iOS, and the web. The free plan includes unlimited journal use, limited AI chat replies, the full exercise library with audio, and the first module of every course. Full Access costs $29.00 USD as a one-time payment and includes unlimited conversations and journal entry analysis. Optional end-to-end encryption is off by default. When users request an entry review, its text is decrypted on their side and sent to the AI. Helpy is not medical care, therapy, or a substitute for professional care.

ephoria is a digital mental health coach for everyday challenges and wellbeing, available on iOS and Android. Users can discuss difficult thoughts, goals and challenging situations with an AI coach, then follow solution-focused quests and exercises in small steps. Daily reminders, suggestions, tailored audio meditations, speech recognition and a wellbeing library round out the app. The maker describes its approach as evidence-based solution-focused coaching combined with mindfulness, acceptance and emotion-regulation concepts. If possible acute crisis signs are detected, the app displays support options and contact points. A Helsana pilot pre–post assessment of 159 participants reported reduced GHQ-12 psychological distress and an overall three-month effect of d = 0.59. Users can delete app data, and the maker says entries remain private. Premium costs CHF 14.90 a month with a 7-day trial; there is no free plan, although eligible Helsana customers can use it free.