The ObservatoryExamine a thought
Take a thought that weighs on you and examine it as a hypothesis: what speaks for it, what speaks against it, and what a more accurate version would say.
How it works
A thought that comes often feels true precisely because it comes often. This moment is a way to treat such a thought as a hypothesis instead of a fact. You are not going to think positively. You are just going to check.
Session in 8 steps, about 7 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
Try PremiumThe rest of the text and the exercise are part of Premium. You try everything for 7 days with no card, and can cancel whenever you like. Sign in if you already have an account.
Why does it work?
Testing a thought against what speaks for and against it and forming a more accurate version is cognitive restructuring, a core technique in cognitive behavioural therapy. Hofmann, Asnaani, Vonk, Sawyer & Fang (2012), The efficacy of cognitive behavioral therapy: A review of meta-analyses, Cognitive Therapy and Research 36(5), 427–440, reviewed 106 meta-analyses and found the strongest support for CBT in, among other things, anxiety disorders, anger control problems and general stress. That concerns full treatments with a therapist, not a single self-help session, and the session has not been tested itself. It does not replace care for long-lasting low mood.
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
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The worry log
A standing tool: catch the worry when it comes, sort out what you can influence, and park the rest for a set time instead of ruminating all day.
Exercise10 minWorry time
Stop worrying a little all day long. Gather the worry into one fixed, limited stretch of time and sort it there.
Exercise12 minPut the thought on trial
A painful thought often feels like a truth. Here you examine it, calmly and methodically.