The final item under "Track" in the NiceDay app is "Thought records".
If you are connected to a professional, he or she will explain the thought record to you before you first start working with it. More information about the thought record can also be found here.
You can set a reminder or create a new thought record. At the top, right next to the title "Thought record", you will see a alarm clock icon. In the bottom right you will see a plus icon (+Register).
3.5.1 Setting a reminder
Tap the clock to set a reminder to register a thought record. You will then receive a notification on your phone at the specified time.
- Click on "Add a reminder".
- Edit the title or leave the specified title "Write down a Thought record"
- You can set a start and end time for the reminder.
- This reminder can be repeated, for example, daily at a certain time. You can set your own preferences via the custom repetition, for example 3 times per week, or to end after 3 weeks.
3.5.2 Creating a thought record
Tap the plus sign (+Register) button to create a Thought record. There are 3 steps to completing a Thought Record. Between each step you can choose to continue or to stop.
Fill in the five sections below. The first three are required fields, the last two are optional. The more you fill in, the more insight you can gain.
- Event: Describe what happened. The activity or thought stream. Keep it objective, where were you, with whom, and what happened.
- Feelings: There are 5 basic emotions. If you click on one, you can indicate with a slider how intense the emotion was on a scale from 0 to 100%. You don't have to click on all the emotions, just choose the ones that apply to you. These questions can help you fill in: What did I feel? What emotions did I have?
- Thoughts: Here you can write the automatic thoughts that preceded the feeling. These questions can help you fill it in: What did I think? What was going through my mind? What did I think / say to myself? What did I think of it?
- Behavior: Here you can describe what you did. Answer the questions: What did I do? How did I react?
- Consequence: Describe what happened next. What effect did this have? What was the result of this behavior?
Click "Next" at the bottom of the screen to complete Step 1. You can now choose to continue to step 2 by pressing "Save and go to step 2", or leave it here by clicking "Save Thought record". You can continue to fill in the Thought record later.
This step of the Thought record consists of two parts:
- In the first part you choose your main thought. This is the thought that most strongly evokes a negative feeling, known as the main automatic negative thought. Choose from the thoughts you entered in step 1, these are also shown here as a reminder. Then you can indicate how credible the thought is for you. Thus, how strongly you believe in this thought. This is on a scale of 1-100%. Click on "Next" to go to the second part. If you click on "Back" you will go back to Step 1.
- In the second part, you can take a closer look at your thought and challenge it to assess how realistic it is. You can do this on the basis of the 7 questions you will see here. You must complete at least 3 of the 7 questions. Questions 1a and 1b count as one question and are mandatory. Click on "Next" at the bottom to complete step 2.
You can now choose to continue to Step 3 ("Save and go to Step 3") or leave it here with "Save Thought Record". You can continue to fill in the Thought record later.
Step 3 consists of five parts.
- After challenging the automatic negative thought, you can formulate alternative thought. One that is more neutral, realistic or helpful than your old thought. Write it down here and then indicate how credible that thought is. This is on a scale of 1-100%.
- Click on "Next" to continue to the second part where you think back to your old thought. Here you indicate on a scale of 1-100% how credible your old thought is now.
- Click on "next" to see the result of your first thought.
- Click on "next" to see the result of your alternative thought. When a similar situation arises, you can think back to this alternative thought.
- Click on "next" to complete step 3. You have now completely completed the Thought Record.