Pacifica app: control anxiety and stress

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Modern life is full of stress. Fortunately, tools have been developed to help you take control of your mood and better deal with adversity. A set of such techniques is offered by the Pacifica application.

Serious depressive and anxiety disorders won't magically go away from just one downloaded app. If you find that psychological problems are interfering with your life, do not be afraid to see a doctor. But special apps can really improve your quality of life and help you manage stress.

Pacifica combines several tools at once, including cognitive-behavioral therapy (CBT), which is used to treat depression, anxiety disorder, and other illnesses. Anxiety and depressive symptoms such as negative thoughts, mood swings, persistent fatigue are common in generally healthy people. So the self-help and self-help tools that Pacifica offers will be useful to almost everyone.

The app is free and available on iOS and Android. A paid subscription unlocks more specialized techniques for dealing with bad moods, fears and other psychological problems. Pacifica has four main sections that are interconnected, and it is better to use them all together, but you can also choose something separate for yourself.

Mood is the main section. Every day, the app sends a reminder so that you can mark your mood on a scale from 1 to 7 and add notes to the entry. Writing is optional, but journaling is a commonly used tool for self-improvement and mental well-being, so it might be worth trying. Once you choose your mood, you can move on to action based on the level of energy you feel. This could be, for example, meditation or an exercise to reformulate negative thoughts.

The Thoughts exercises help you become aware of your irrational fears, negative stereotypes and tendencies to dwell on unpleasant experiences, and then change your way of thinking to a more positive one. These are basic CBT techniques. True, most of the actions in this section are available only in the paid version. Three open exercises are great for dealing with fear, anxiety, and self-doubt.

In the Health subsection, you can mark your habits and follow your lifestyle. There is synchronization with other tracker applications.

Subsection Goals ("Goals") allows you to select the main and many small tasks and challenges to yourself from different areas of life and monitor progress. For example, if you have communication difficulties, you can set yourself a goal to ask a stranger something, choose a difficulty level on a ten-point scale, and after completing it, note how difficult it really was. As a rule, everything turns out to be simpler than it seems.

In the Hope subsection, you can create a personal whiteboard with images and texts that positively affect you, and go there when you need additional motivation.

In the section with meditations there are many options for different purposes, but in the free version only the most basic ones are open. The main topics are relaxation, mindfulness, stress management, calmness, inner strength. Conveniently, in the exercises, you can adjust the volume, speed and music to your liking. Every day one of the paid meditations opens in the basic version.

The Guided Paths section contains several sets of lessons and exercises from other sections, combined into sets of techniques. In the free account, only the first part is fully open, in which, under the guidance of virtual psychologists, an acquaintance with the application and basic self-help tools takes place.

Finally, in the Community section, you can chat on anonymous forums and chats with other users and create your own chat groups. It is worth noting that the application itself and most of the threads in the Community are in English.