This app is based on cognitive-behavioral therapy (CBT) principles and helps users analyze and transform their emotional reactions. In CBT, it’s important to understand that our reaction to events is not caused by the event itself but by automatic thoughts, which arise due to our beliefs, past experiences, and life rules. The app offers a special journal where users can track their automatic thoughts, analyze them, and turn them into more adaptive ones, improving their emotional state and strengthening control over their well-being.
Why is our app valuable to you?
Using a simple algorithm, you can manage your emotions. Reduce negative emotions or remove them from your life altogether.
By answering the questions in the diary, you actually become your own therapist. Of course, this is not therapy with a psychologist. But it is a very effective method of helping yourself in the current moment of life.
Let me describe the diary algorithm:
Time / Situation (describe what is happening) / Emotion (identify the negative emotion you feel and rate its intensity on a 10-point scale) / Negative automatic thoughts (ask yourself what I thought before I felt this negative emotion) / Rational arguments confirming Rational arguments that prove that your thoughts are true (these are arguments, actual facts, not just because I feel this way) / Rational arguments that show that your negative thoughts are false (name the arguments) / Adaptive thoughts (these are thoughts about the negative thoughts that you had at the beginning, but after rational analysis. When you have checked the honesty of your thoughts. Try to rephrase them more rationally. So that your emotional state becomes more stable).
The diary will help you create a coaching card. On one side of it, there will be the first negative thought. On the other side is an adaptive thought that provides relief. You can re-read the card if your thoughts repeat themselves and you want to accustom yourself to a more rational view of things.
The important thing is to write in your diary at the right time. When you feel a negative emotion. The sooner you start analyzing your state, the easier it will be to identify negative thoughts. And the sooner you can have a positive impact on your emotional state.
Key Features:
1. Automatic Thought Journal:
- Record situations that trigger negative emotions and describe your automatic thoughts. For example, a situation could look like this: a daughter asks her dad for a new computer, but he refuses. This leads to the automatic thought: “Dad doesn’t love me because he won’t buy me a new computer.”
2. Analyzing Automatic Thoughts:
- Use the apps prompts to analyze your thoughts, finding rational arguments to support or refute this thought.
3. Forming Adaptive Thoughts:
- After analyzing, create adaptive thoughts that help you understand reality better and improve your emotional state.
4. Changing Emotional State:
- Based on adaptive thoughts, the app guides the user to emotional calm, understanding, or empathy toward others.