Woebot uses AI conversation to deliver CBT. Strua provides direct, guided therapeutic techniques. Two different approaches to the same goal -- here is how to choose.
Woebot is an AI chatbot that delivers CBT through conversational interaction. Strua offers clinician-designed guided techniques -- specific tools with step-by-step instructions for breathing, grounding, cognitive restructuring, and emotional regulation. Choose Woebot for conversational CBT learning. Choose Strua for direct, 2-minute therapeutic tools you can use during panic attacks, anxiety, and insomnia.
| Feature | Strua | Woebot |
|---|---|---|
| Approach | Guided therapeutic techniques | AI chatbot conversations |
| Built by | Licensed Clinical Psychologist | Stanford researchers / AI team |
| Interaction | Step-by-step guided tools | Conversational chat |
| Session length | 2-5 minutes | 5-15 minutes |
| Research | 40+ peer-reviewed citations | Several clinical RCTs |
| Modalities | CBT, DBT, mindfulness, ACT, polyvagal | Primarily CBT |
| Crisis tools | Yes (2-min tools) | Safety planning features |
| Privacy | On-device data | Cloud-based |
| AI involvement | None | Core product |
| Gamification | None (intentionally) | Mood tracking, check-ins |
| Free tier | 7 tools, no limit | Varies |
| Annual price | $79.99/yr | Varies |
Woebot's core innovation is using AI conversation to deliver CBT. You chat with the bot, it identifies patterns, and walks you through cognitive reframing through dialogue. This can be effective for learning CBT concepts and building self-awareness. Strua skips the conversation entirely. Each tool is a specific technique with clear steps: "Breathe in for 4 counts. Hold for 4. Exhale for 4. Hold for 4." During a panic attack, the direct approach is faster and requires less cognitive effort.
Both Woebot and Strua take evidence-based approaches seriously. Woebot has published randomized controlled trials demonstrating effectiveness for depression and anxiety, and has received FDA clearance for certain applications. Strua cites 40+ peer-reviewed sources for individual techniques and was built by a licensed clinical psychologist. Both are credible -- the question is which approach fits your needs.
Woebot focuses primarily on CBT -- cognitive restructuring, behavioral activation, and mood monitoring. Strua covers CBT, DBT, mindfulness, ACT, polyvagal theory, and somatic techniques. If you specifically want CBT delivered through conversation, Woebot is more focused. If you want a broader toolkit spanning multiple therapeutic modalities, Strua offers more variety.
Woebot conversations are processed through cloud servers (necessary for AI). Strua keeps all usage data on your device. Only your email and subscription status are stored remotely. For people who are sensitive about having their mental health conversations stored on servers, this is a meaningful difference.
They use fundamentally different approaches. Woebot uses AI chatbot conversations to guide you through CBT concepts. Strua provides direct, guided therapeutic techniques you can complete in 2 minutes. If you prefer conversational interaction, Woebot may feel more natural. If you need a specific technique right now during a panic attack, Strua is faster and more direct.
No. Strua does not use AI chatbots or conversation-based interaction. Every tool is a clinician-designed guided technique with specific steps, timing, and instructions. This is intentional: during a panic attack, a structured 2-minute technique is more reliable than an open-ended conversation.
Woebot's availability and pricing has varied over time, and it has been FDA-cleared for certain uses. Strua offers a permanent free tier with 7 evidence-based tools and no time limits. Strua Pro is $9.99/month or $79.99/year, with a $149 lifetime option.
Yes. Woebot's conversational CBT can help you understand thought patterns and build awareness. Strua's guided techniques give you specific tools to use in acute moments. Woebot teaches concepts; Strua delivers techniques. They address different parts of the mental health journey.
7 evidence-based tools. No credit card. No AI chatbot. Just guided techniques.
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