# Colors

> Mental health tracking app for iOS and Android. Track your mood, spot patterns, and share with the people closest to you.

Colors helps people understand their mental health better through daily mood tracking, journaling, CBT worksheets, and optional sharing with trusted friends. Built around evidence-based therapy frameworks (CBT, DBT, exposure therapy). All journal entries and mood records are encrypted and stored locally on the user's device by default; cloud sync is opt-in.

Developed by Dangling Pointers, SIA (Riga, Latvia). Apple App Store rating 4.9/5 (78 ratings); Google Play 4.1/5 (21 ratings).

## Pages

- [Homepage](https://clrs.app/): App overview, screenshots, App Store and Google Play download links
- [Articles index](https://clrs.app/articles): All articles on therapy methods, techniques, and mood-tracking research

## Therapy methods

- [Cognitive Behavioral Therapy (CBT)](https://clrs.app/cbt): Identifying and challenging negative thought patterns, core principles and techniques, history from Aaron Beck
- [Dialectical Behavior Therapy (DBT)](https://clrs.app/dbt): Mindfulness-based therapy from Marsha Linehan, dialectics, emotion regulation, distress tolerance
- [Exposure Therapy](https://clrs.app/exposure_therapy): Confronting fears in a controlled environment, inhibitory learning, ERP for OCD, prolonged exposure for PTSD
- [Behavioral Activation](https://clrs.app/behavioral_activation): Depression treatment via activity scheduling and avoidance work; Jacobson 1996 and the COBRA trial

## Techniques and skills

- [Thought Records](https://clrs.app/thought_records): The seven-field CBT worksheet for catching and testing automatic thoughts
- [Cognitive Distortions](https://clrs.app/cognitive_distortions): The 14 thinking patterns used in CBT, with examples and how to challenge each
- [Opposite Action](https://clrs.app/opposite_action): The DBT skill of acting against an emotion's urge when the emotion doesn't fit the facts
- [TIPP Skills](https://clrs.app/tipp_skills): DBT crisis skills — temperature, intense exercise, paced breathing, paired muscle relaxation
- [Grounding 5-4-3-2-1](https://clrs.app/grounding_54321): The five-senses grounding technique for anxiety spikes and dissociation
- [Paced Breathing](https://clrs.app/paced_breathing): Slow breathing at 5-6 breaths per minute and the physiology behind it
- [Radical Acceptance](https://clrs.app/radical_acceptance): The DBT skill of ending the fight with unchangeable reality, plus check the facts
- [Self-Compassion](https://clrs.app/self_compassion): Treating yourself like a friend in trouble — Neff's model and the evidence

## Emotions and the mind

- [Affect Labeling](https://clrs.app/affect_labeling): Why naming an emotion reduces its intensity — the fMRI and exposure evidence
- [Emotional Granularity](https://clrs.app/emotional_granularity): The skill of telling emotions apart finely, and why it tracks better regulation
- [Mood vs Emotion](https://clrs.app/mood_vs_emotion): The difference between a brief reaction and the day-long climate it leaves
- [Rumination vs Reflection](https://clrs.app/rumination_vs_reflection): Why one form of thinking-it-over deepens low mood and the other doesn't
- [Alexithymia](https://clrs.app/alexithymia): Difficulty identifying and describing feelings — signs, causes, and what helps
- [ADHD and Emotional Dysregulation](https://clrs.app/adhd_emotional_dysregulation): Why emotion regulation difficulties are a core feature of ADHD
- [Sensory Overload and Mood](https://clrs.app/sensory_overload_and_mood): How sensory sensitivity interacts with anxiety and low mood
- [Triggers vs Factors](https://clrs.app/triggers_vs_factors): Separating acute mood triggers from slow background factors like sleep and exercise
- [Sleep and Mood](https://clrs.app/sleep_and_mood): The bidirectional link, CBT-I, and why sleep is the factor that moves the rest

## Research

- [Mood Tracking Research](https://clrs.app/mood_tracking_research): What trials say about whether mood tracking helps
- [Science of Journaling](https://clrs.app/science_of_journaling): Expressive writing evidence from Pennebaker onward
- [Mental Health Apps Research](https://clrs.app/mental_health_apps_research): Meta-analyses of app-based mental health interventions
- [Validated Screeners](https://clrs.app/validated_screeners): PHQ-9, GAD-7, and HADS — what the scores mean and what screeners are for
- [When Tracking Backfires](https://clrs.app/when_tracking_backfires): Rumination, streak anxiety, and other failure modes of self-tracking
- [Cycle and Mood](https://clrs.app/cycle_and_mood): PMS, PMDD, and why diagnosis needs two cycles of prospective tracking
- [Bipolar Mood Charting](https://clrs.app/bipolar_mood_charting): Early-warning signs, the role of sleep, and the limits of self-tracking

## Legal

- [Privacy Policy](https://clrs.app/privacy): Data collection, GDPR/CCPA rights, encryption, third-party services
- [Terms of Use](https://clrs.app/terms): EULA and app license terms
- [Account Data Deletion](https://clrs.app/data-deletion): How to delete your account and what data is retained

## Contact

- Support: hello@clrs.app
- Security: security@ptr.vc
- Instagram: https://www.instagram.com/clrs.app
- X (Twitter): https://x.com/clrs_app