01 — Feeling
What are you
feeling?
Choose the emotion most present right now, then rate its intensity.
02 — Thoughts
What thoughts
are present?
Write down the thoughts running through your mind. Don't filter — just let them out.
03 — Reframe
Examine each
thought.
Tap distortions that resonate. Use the info icon to learn what each one means. Then write a more balanced view.
04 — Re-rate
How do you
feel now?
After reframing, rate the intensity of your again.
5
Intensity