Self-Therapy App: Do Inner Work on Your Own
Self-therapy means working through what is on your mind by yourself, without a therapist in the room. InnerOS is a self-therapy app for that. You write what is on your mind, and the different parts of you answer one at a time. A session takes about ten minutes. It is not therapy.
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Maybe this is where you are
- You go over the same thing again and again, and it never gets smaller.
- You write it down, and the page just says it back to you.
- Part of you wants to act. Part of you wants to wait. Neither one is wrong.
That is not a flaw in you. It may be that some sides of you have not had a turn to speak.
What a self-therapy app can be
Self-therapy is a plain idea. You sit with what is going on inside you, on your own time, in your own words. A self-therapy app gives that a shape, so you are not staring at a blank page.
InnerOS gives it the shape of a conversation. It is built on parts work: the idea that your mind is made of different parts, each trying to help in its own way. It comes from Internal Family Systems, and you can read how we use it on our IFS parts app page.
A part might be the one that worries, the one that wants to run, or the one that wants to rest. InnerOS lets each one speak, one at a time.
How a session goes
- Say what is on your mind. No tidy words needed.
- Your parts answer, one at a time, each in its own voice.
- Each part says what it wants, so you can see where you are pulled two ways.
- You leave with one next step, and you can close the app.
InnerOS does not tell you what to do. It helps you hear what you already half know. Then you choose.
Why one voice is not enough
When you write alone, one voice does most of the talking. The other voices wait. That is why a note, a to-do list or a pep talk can leave part of you unconvinced.
InnerOS gives the quiet voices a turn too. A session is not about winning the argument. It is about hearing all of it.
Why not just journal?
A journal holds your words, but it does not answer. You can write the same worry for a week and never hear another side. A session answers back, one part at a time.
InnerOS also remembers what you have told it before, so each session does not start from zero.
Who it is for
- Overthinkers: people who go round and round on a choice and cannot land.
- People between therapy sessions who want to think something through before the next one.
- Anyone who needs to say it out loud but does not want to weigh on a friend, or is not ready for a therapist.
What InnerOS is not
InnerOS is not therapy and it is not a therapist. It does not diagnose or treat anything. It is not for a crisis. If you are in danger right now, please find a helpline.
You can use it on its own, or between therapy sessions.
Find a therapist or coachQuestions about self-therapy apps
What is a self-therapy app?
A self-therapy app is an app you use on your own to work through what is on your mind, without a therapist in the room. It gives you a simple order to follow so you are not facing a blank page. InnerOS is one. You write what is on your mind, and the parts of you answer one at a time. It is not therapy.
How do I do self-therapy at home?
Pick ten quiet minutes. Write down one thing that keeps coming back. Listen for the different sides of it: the part that worries, the part that wants out, the part that is tired. Give each one a turn before you decide anything. End with one small next step. InnerOS does these steps for you, so you can just write.
Is self-therapy the same as therapy?
No. Therapy is work with a trained professional who can follow what is happening for you. Self-therapy is you, on your own, giving your thoughts and feelings room to be heard. InnerOS is a self-guided tool. It does not diagnose or treat anything, and it is not a replacement for a therapist.
Can a self-therapy app help with overthinking?
It can give your overthinking somewhere to go. Instead of the same thoughts looping in your head, you write them out and each side answers in turn. Hearing every side first can make a choice feel less stuck. InnerOS is not a treatment for anxiety or any other condition.
Is it safe to do inner work on my own?
Sometimes a session brings up more than you expected. If it feels like too much, you can stop any time. InnerOS is not for a crisis. If you are in danger, please contact a local helpline or a licensed professional. You can find a helpline link in the "What InnerOS is not" section of this page.
Can I use InnerOS between therapy sessions?
Yes. You can use it to think something through before your next session. It can help you put words to what you want to bring. It does not replace your therapist, and it is a good idea to tell them how you are using it.
How much does InnerOS cost?
There is a 14-day free trial. After that it is $19.99/month or $79.99/year. A card is needed to start the trial, and you can cancel anytime.
What does self-therapy have to do with IFS?
Many self-therapy tools borrow from Internal Family Systems (IFS), the idea that your mind is made of parts that are each trying to help. InnerOS uses that idea so each part of you can speak in turn. You can read more on our IFS parts app page. InnerOS is not IFS therapy and it does not replace a trained IFS therapist.
Not sure which part is loudest in you? Take the three minute quiz
Want to see how InnerOS uses parts work? Read about the IFS parts app
Hear what you already know
Just you and your parts. Cancel anytime.
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