Library

Track BDD episodes — triggers, preoccupation with the perceived flaw, rituals, and mood impact.

Record panic episodes with triggers, sensations, catastrophic thoughts, safety behaviours, and actual outcomes to identify patterns and build evidence against catastrophic predictions.

Track urges to use substances without acting on them. Practice the skill of riding the wave of craving until it passes.

Track schema activations — when old patterns get triggered, what mode you went into, and what you could do differently.

Track your substance use day by day to identify patterns, triggers, and the relationship between mood and use.