Help Center

Learn how to get the most out of Unwindly

Getting Started

Everything you need to know to begin your journaling journey

How Features Unlock

Unwindly introduces features gradually through the Learn tab. As you read and complete articles, you unlock related features.

Why learn-to-unlock?

CBT techniques work best when you understand the reasoning behind them. Instead of throwing all the tools at you at once, Unwindly teaches you each concept first, then unlocks the corresponding feature. This way, you know why you're doing something, not just how.

How it works

Open the Learn tab, or tap the next story from the home screen
Read through an article at your own pace
Tap "Mark as Complete" when finished
Related features unlock immediately

What unlocks with each article?

"Emotions Are Information" → Full Thought Record journal
"The Voice in Your Head" → Automatic thoughts tracking
"Become a Thought Detective" → Evidence examination
"The 12 Cognitive Distortions" → Distortion identification
"From Extreme to Balanced" → Balanced perspective
"Why Gratitude Rewires Your Brain" → Gratitude journal
"Body Scan: Where Stress Lives" → Body scan exercise
"Be Your Own Best Friend" → Self-support journal
...and more as you progress

Want everything now? If you're already familiar with CBT or prefer full access immediately, you can unlock all features at once in the Learn tab.

Understanding Journal Types

Unwindly offers different journal types for different needs:

Quick Entry

Free-form journaling with optional prompts. Best for: Daily check-ins, getting thoughts out of your head, building the journaling habit.

Thought Record (CBT)

Structured 7-step process to examine and reframe negative thoughts. Best for: Working through anxiety, challenging unhelpful thinking patterns, finding balanced perspectives.

Gratitude Journal

Focus on what's going well in your life. Best for: Shifting attention to positives, building optimism, ending the day on a good note.

Self-Compassion Journal

Write to yourself like you'd write to a friend. Best for: Self-criticism, building inner kindness, processing difficult emotions.

Daily Reflection

Guided prompts to review your day. Best for: Evening routines, building self-awareness, processing daily experiences.

CBT Fundamentals

Understand the science behind Unwindly's techniques

What is CBT?

Cognitive Behavioral Therapy (CBT) is a form of psychological treatment that has been proven effective for a range of problems including depression, anxiety, and stress.

The core idea

CBT is based on a simple but powerful insight: It's not events themselves that upset us, but how we interpret them.

The same situation can make one person anxious and another person calm, depending on what they think about it. CBT helps you identify unhelpful thoughts and develop more balanced ways of thinking.

How it works

Identify

Notice when you're having a strong emotional reaction

Examine

Ask: What thought just went through my mind?

Evaluate

Is this thought accurate? What's the evidence?

Reframe

What's a more balanced way to see this?

Why it works

CBT has over 2,000 research studies supporting its effectiveness. It's one of the most well-studied approaches in psychology. The techniques in Unwindly are based on these evidence-based methods.

Important: Unwindly is a self-help tool, not a replacement for professional mental health care. If you're struggling significantly, please reach out to a therapist or counselor.

Features Guide

Get the most out of every feature in Unwindly

Quick Entry vs. Thought Record

These are Unwindly's two main journaling modes. Here's when to use each:

Quick Entry

Takes 2-5 minutes
Free-form writing
Good for daily check-ins
Helps you notice patterns
No structure required

Use when: You want to get thoughts out of your head, you're building the journaling habit, or you're not sure what's bothering you yet.

Thought Record

Takes 10-20 minutes
Structured 7-step process
Good for working through issues
Helps you reframe thoughts
Evidence-based approach

Use when: You've caught a specific negative thought, you're feeling stuck, or you want to deeply examine a recurring worry.

Pro tip: Start with Quick Entry to identify what's bothering you, then move to a Thought Record to work through it deeply.

Understanding Your Questionnaire Scores

Unwindly includes validated psychological questionnaires to help you track your mental wellbeing over time.

PHQ-9 (Depression)

Measures depressive symptoms over the past 2 weeks.

0-4: Minimal
5-9: Mild
10-14: Moderate
15-19: Moderately severe
20-27: Severe

GAD-7 (Anxiety)

Measures anxiety symptoms over the past 2 weeks.

0-4: Minimal
5-9: Mild
10-14: Moderate
15-21: Severe

PSS-10 (Stress)

Measures perceived stress over the past month.

0-13: Low stress
14-26: Moderate stress
27-40: High stress

WHO-5 (Wellbeing)

Measures positive wellbeing over the past 2 weeks.

0-28: Poor wellbeing
29-50: Low wellbeing
51-100: Good wellbeing

Important: These questionnaires are screening tools, not diagnostic instruments. High scores suggest you might benefit from professional support. If you're consistently scoring in moderate-to-severe ranges, please consider reaching out to a mental health professional.

Privacy & Data

Understanding how Unwindly protects your most personal thoughts

Where is my data stored and who has access to it?

Your journal entries contain your most vulnerable thoughts. We believe this data should never leave your device unless you explicitly choose to sync it.

How it works

All data stored locally: Your entries, moods, and settings are saved directly on your device
No account required: You can use every feature without creating an account
Works offline: The app functions completely without internet
No data collection: We don't track your usage, read your entries, or collect analytics

What about backups?

Your data is included in your device's standard backup (iCloud). If you restore your device from backup, your Unwindly data will be restored too.

Syncing Between Devices

All subscription plans include end-to-end encrypted sync. If you want to use Unwindly on multiple devices, your data stays secure.

How sync works

Your data is encrypted on your device before it ever leaves
Only the encrypted data is sent to our servers
We cannot read your entries - only you have the decryption key
Your other devices download and decrypt locally

End-to-end encryption means:

Your entries are encrypted with a key only you control
Even if our servers were compromised, your data would be unreadable
We literally cannot read your journal entries

Note: Sync is included in all plans. You can use Unwindly on a single device without an account.

Exporting Your Data

Your data belongs to you. You can export it anytime.

How to export

Go to Settings
Tap Export Data
Choose your format (JSON or CSV)
Save or share the file

What's included

All journal entries with full content
Mood tracking history
Questionnaire results
Settings and preferences

You can use this export to keep a backup, share with a therapist, or simply have your data in an open format.

Subscription Questions

Everything you need to know about plans, pricing, and billing

What plans are available?

Unwindly offers three plans after your free trial:

Monthly — $9.99/month, auto-renewable. Flexible, cancel anytime.
Yearly — $39.99/year (~$3.33/month). Best value — save 67%.
Lifetime — $49.99, one-time purchase. Pay once, yours forever.

All plans include every feature: all 6 journal types, mood tracking, breathing exercises, questionnaires, and end-to-end encrypted sync.

Prices shown in USD. Actual prices may vary by region and are set by Apple and Google.

What's included in the free trial?

Everything — all 6 journal types, mood tracking, breathing exercises, questionnaires, and sync. Full access for 7 days, no payment required upfront.

What happens when my trial ends?

You'll see a screen to choose a plan. Your journal entries stay safe on your device regardless — nothing is ever deleted. You just lose access to premium features until you subscribe. We believe your data is yours, not ours to hold hostage.

How do I cancel?

Through your App Store subscription settings. Cancel anytime before renewal — you'll keep access until the end of your current billing period.

How do I restore my purchase on a new device?

Tap "Restore Purchases" on any paywall screen. Your subscription is tied to your Apple ID and will be recognized automatically.

Can I switch plans?

Yes, through your App Store subscription settings. Changes take effect at the start of your next billing period.

What happens to my data if I cancel?

Your journal entries stay on your device forever. Cancelling your subscription restricts access to premium features, but your entries, mood history, and questionnaire results are never deleted. You can always export your data in JSON or CSV format from Settings, regardless of subscription status.

We built Unwindly this way on purpose: your most vulnerable thoughts should never be held behind a paywall. The data is yours.

Why does Unwindly use a subscription model?

Most apps are free because they sell your data to advertisers. We chose a different path: you pay for the product, so you’re never the product.

Your subscription funds a small indie team dedicated to:

Building new journal types and CBT techniques
Maintaining privacy-first, offline-first engineering
Platform updates for iOS and macOS
Keeping the app free of ads and data harvesting

If you prefer a one-time payment, the lifetime option gives you permanent access.

Still Need Help?

We're here for you

Email Support

Get help from a real person

support@unwindly.app

Usually responds within 48 hours

Feature Requests

Shape the future of Unwindly

feedback@unwindly.app

We read every suggestion

In Crisis?

If you're experiencing a mental health emergency, please contact professional help immediately:

USA: 988 (Suicide & Crisis Lifeline)
UK: 116 123 (Samaritans)
EU: 112 (Emergency Services)
International: findahelpline.com

Unwindly is a self-help tool, not a replacement for professional mental health care.