I use the Auto Thoughts tool to capture my automatic thoughts associated with specific situations. The best thing about this tool is that it lets me capture mitigation ideas in preparation for future, similar situations. I do not simply record what happened and some mitigation ideas and call it a day. I continue to update all three fields over time as I recall new details and gains a better understanding of what mitigation techniques work. The Overview and Example are intended to provide guidance as to how I use this tool.
Navigate to this page on your mobile device.
Tap the drop down menu at the top of the page.
Scroll to the item of interest and tap it.
Review how the item can manifest during your day and potential mitigation techniques.
To Add an Item:
Android: Either tap the “+” icon at the bottom of the page, or press your phone’s menu button and select “Add” from the pop-up menu.
iPhone: Tap the “Add” button.
Enter a title for item. Press the save icon when done. You’ll be sent to an entry for the event and thoughts.
Enter the situation and feelings that came up. Press the save icon when done. You’ll be sent to an entry page for automatic thoughts.
Enter your automatic thoughts and any distortions that came up. Press the save icon when done. You’ll be sent to an entry page for counter thoughts.
Enter your counter thoughts. Press the save icon when done. You’ll be back at the main page, with the drop down menu set to this newest entry.
Either tap the “customize” button, or double tap in the text area.
Edit the text as desired.
to save either tap the “save” icon at the bottom of the page, or press the phone’s menu button and select “save” item.
to reject the change, either press the phone’s return button or press the phone’s menu button and select the “back” item.
Hint: check out other options available from the menu button.