Recording Your Mood and Thoughts

If you want to change how you feel it is important to first understand what it is you are currently feeling and thinking.

The app is designed to make this process easier. Here’s what it looks like:

Recording Your Mood #

• The app provides dozens of feelings to choose from.
• You can sort them by Pleasant or Unpleasant.
• Go through the list and ask yourself, “Am I feeling this right now?”
• If you are, tap on the feeling to set the intensity. Five dots is the maximum.
• Identify as many as you can.
• You can revise the list at anytime.

Recording Your Thoughts #

• Any thoughts you enter are private and will never leave your device!
• Just write.
• Be as vulnerable as are comfortable being.
• Keep each thought focused on one thing.
• You can swipe to delete a thought at any time.

Thought Recording Tips #

It takes practice to be able to write succinctly. As a rule of thumb, one short sentence per thought.

Write like this:

• I’m destined to fail
• Nobody likes me
• Everyone thinks negatively about me
• I’m a burden to others
• I’m destined to be alone and miserable

Avoid this:

• No matter how hard I try, I’ll never achieve my dreams. Success is for others, not me. I might as well give up because my goals are too big and unrealistic.
• Change is impossible for me. I’m stuck in a cycle of failure and disappointment. Trying to improve will only bring more setbacks and frustration.
• Sue is a real jerk. She didn’t invite me to the team meeting today. I bet she intentionally excluded me because she doesn’t like me and wants to undermine my contributions. She’s always been out to get me, and this is just another way for her to make me feel insignificant and worthless.

Take your time #

Being able to externalize your thoughts into words takes practice. The first few times might be tricky but stick with it. Whatever you write stays only on your device. Be as open and vulnerable as your are comfortable being.