However, even when you have a bad day, you still have to go through this process. If you have had a good day, you will find it easy to come up with a positive thought or understand that some of your thoughts did not actually make sense. Finding something good to say about your day or provoking irrational beliefs with rational ones can prevent you from giving into negative thoughts. This will help you see things from a different perspective, slowly achieving the desired balance in your life. It is important to end each of your diary entries with a constructive comment or rationale challenge. However, in order to succeed in making the necessary changes, you have to persevere.
Using CareClinic as a CBT Tracker brings you one step closer to cognitive behavioral therapy, teaching you to change your mindset and fill your head with positive thoughts. Perseverance is the key to overcoming any difficulties Based on your entries, a monthly report will be created and you can share this report with your therapist, or other healthcare professionals. In this way, you will realize that there are a lot of positive experiences to be proud of and that you are not defined by stress, anxiety, or depression.Īs the application allows you to make daily entries with regard to your mood and thoughts, you will be able to get a better understanding of your problems over an extended period of time. You should use CareClinic’s health app to record not only events you are anxious or stressed about but also those if you feel good about. Thus, you will put things in perspective and feel a lot better in the end. On the other hand, with the CBT thought diary, you will get to see that there were a lot of things achieved throughout the day. When you are in a negative mood, you might have the tendency to focus on the things you failed to achieve and automatically put yourself down. Why should you consider keeping a CBT thought diary? You can also rate the event or situation, as well as enter a satisfaction rating for the entire day ( R). Write your thoughts with regard to that situation and what you tried to do, in order to feel better (outcome – relief). Be sure to mention why you felt this way and describe potential triggers. If you have gone through a situation that made you feel stressed or anxious, you can make an entry for it. For each event, be sure to add a constructive comment or a rationale challenge, as these will come in handy later on (repetition of positive thoughts for behavioral changes). All you have to do is record different events throughout the day and how you felt in association with the said event. You will gain perspective and finally understand how far from reality they really are. As you will see these thoughts on the computer/smartphone screen, you will find it easier to deal with them.
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