Diary – new tools in Therapify!Have you ever wondered how the way you think about and perceive a situation can affect your mood and behavior? Or maybe you noticed that, when looking at a situation from a slightly different perspective we can change the emotions we experience which can lead to a positive change in behavior?
We just added a number of new tools to Therapify that you can use to work on your thoughts during psychotherapy!
The ABC modelCognitive-behavioral therapy is founded on the notion that one can succeed in changing their mood or behavior through the modification of a dysfunctional thinking (one that is erred or causes pain). Human thoughts, emotions and behaviors are intertwined and lead to certain behavioral patterns. If a pattern is faulty, it can hinder individual’s ability to function in a society. One of the standard techniques used in a collaboration with a therapist during cognitive-behavioral therapy is to verify one’s thought or belief patterns and replacing the non-adaptive way of thinking with a more rational, real and effective perception of the same situation.
The way of understanding the above situation can be visualised as follows:
Albert Ellis, a psychologist designed the above model that serves to describe and note down our reactions to events we experience.
- A – activating situation. It can refer to a real event in our lives, but also to the memories, thoughts or imaginations.
- B – beliefs. The negative thoughts that appeared in our mind due to A, i.e. the activating situation.
- C – consequences. They are the result of thoughts that appear due to the activating situation. Consequences can manifest themselves on an emotional level, in physiological reactions or the behavior itself.
Chosen techniques of working on thoughtsWhile working on thoughts in cognitive-behavioral therapy, the therapist uses different techniques, such as a socratic method of dialogue, thought record or thought replacement. How do they work?
Socratic dialogue is a way a therapist conducts a dialogue with a patient. They ask questions in a way that allows the patient to identify errors in their thinking themselves.
Thought record requires the patient to mindfully look at their own thoughts so that they can identify distortions and errors.
Thoughts replacement consists of working on the thoughts that are already written down and identified. The dysfunctional way of thinking is replaced with an alternative one, that is more rational and adequate in order to improve emotional and behavioral functioning.
Therapify diaries to use in a therapyWe added a number of new tools to meet the needs of psychotherapists and patients who use Therapify in their therapy that are all ready to use as of today from psychotherapist’s account!
After entering the Patient’s Card, psychotherapist can choose from a list of forms they can assign to a chosen patient. Once they are marked in the app, the patient will have access to them among other tools.
See the list of available tools with description below!
The basic diary of thoughts will allow you to identify how your psyche works in response to various situations that you face every day. When you notice a change in your mood or behavior (f.e. strong emotions, trembling hands), open your thoughts diary and describe the situation you are in. Then write down your thoughts, emotions, physiological responses and your behavior. This way, you will see how your thoughts appearing in specific situations affect your behavior and well-being
Discussion with thoughts
Discussion with thoughts is an extended version of the basic thought diary. With the help of this tool, we will focus on recognizing whether thoughts appearing in particular situations are true, i.e. there are objective facts and evidences, or if more arguments are in favor of acknowledging the lack of truth of our thoughts. Such an objective and rational look at our own thoughts should positively affect our mood and behavior.
The thought replacement tool is an extended version of the basic thought diary. Once you notice how the interpretation of individual situations affects your mood and behavior, use this tool and try to look at the same situation differently. An alternative, more rational interpretation of the same event should positively affect your mood and behavior.
Thanks to emotions diary, you can take a closer look at how emotions affected your day. Think about what emotions you experienced today, in what situations they arose, and what thoughts accompanied you then. Also: what was best? Perhaps you’d like to change something about the day? Write it down!
Fear – as a feeling that arises in a real threat – is something natural and allows us to prepare for a threatening situation. Anxiety – as opposed to fear – is not caused by a real threat, but by a negative attitude created by our mind. This diary will help you to identify situations in which you feel anxiety or other unpleasant emotions and find a way to deal better with them!
Sometimes we are harder on ourselves than we should. It’s good to look at yourself from a different perspective. Perspective of your best friend or a loved one. Imagine that he (or she) is looking at the same situation, and then try to write what you would hear from him / her in this situation.
The nutrition diary is a tool that will help you monitor the number and type of meals consumed during the day. Include all meals and snacks consumed — enter full meals in (), and snacks without the brackets. You determine what is a snack and what is a meal. Remember to fill out the table in real time — during a meal or immediately afterwards, not from memory.
How do you like our new tools? Have you already had a chance to use them with your psychotherapist? All the tools described above are available in psychotherapist’s account and can be assigned to a chosen patient.
It’s not the end of the new! Soon we will add new forms that psychotherapists who work with us will be able to use.
Follow our blog and Facebook page to stay tuned!