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When a record is not the right tool

4 minute read

Thought records help a lot of people. They aren't the right tool for every problem, though, and in a few situations they can make things worse.

When the same worry keeps coming back

For some people, going over a fear again and again is part of what keeps it going. In obsessive-compulsive disorder, arguing with an intrusive thought or trying to prove it untrue can work like a compulsion. It brings brief relief and then the doubt returns, stronger. Health anxiety and some kinds of generalized worry can work the same way, where each record becomes a way to seek certainty or reassurance.

Signs this might be happening:

You write records about the same fear many times a week.
You feel you have to complete one before you can feel okay.
The relief lasts minutes, and then the doubt comes back.
You go looking for more and more evidence to be sure.

If that sounds familiar, the app will notice when several recent records share much the same hot thought, and it will say so. Treatment for these problems usually looks different, often exposure and response prevention, and a therapist trained in it can help.

When it turns into rumination

Rumination is going over and over something in an abstract way, asking why this always happens or what's wrong with you. Research on repetitive thinking suggests the abstract "why" style tends to keep low mood going, while concrete, specific thinking about a particular moment is more useful. A thought record is meant to be concrete. If yours keep drifting into general verdicts about your life, it may be feeding the loop instead of interrupting it.

Trauma

Writing in detail about a traumatic experience without support can bring up more than a person can manage alone. There are trauma-focused therapies with their own worksheets, such as Cognitive Processing Therapy, that are designed to be used with a trained clinician. If the thoughts you're working with are about a trauma, those are a better fit than this app.

When to get more support

Please reach out to a doctor, therapist, or counselor if:

Low mood, anxiety, or worry has lasted more than a couple of weeks and is getting in the way of work, school, relationships, or sleep.
Thought records consistently leave you feeling worse.
Alcohol or drugs, eating, or mood swings with very high energy and little sleep are part of the picture.
Memories of something traumatic, flashbacks, or nightmares are involved.

If you're in crisis

If you're thinking about suicide or harming yourself, or you're in danger, get help now. This app isn't a crisis service and nobody reads what you write in it.

In the United States, call or text 988, or chat at 988lifeline.org. It's free, confidential, and available any time, with Spanish and accessibility options.
Veterans and service members can call 988 and press 1, or text 838255.
In an emergency, call 911.
Outside the United States, call your local emergency number or find a helpline at findahelpline.com.

References

Salkovskis, P. M. (1985). Obsessional-compulsive problems: A cognitive-behavioural analysis. Behaviour Research and Therapy, 23(5), 571–583. doi.org/10.1016/0005-7967(85)90105-6
Watkins, E. R. (2008). Constructive and unconstructive repetitive thought. Psychological Bulletin, 134(2), 163–206. doi.org/10.1037/0033-2909.134.2.163
Resick, P. A., Monson, C. M., & Chard, K. M. (2024). Cognitive processing therapy for PTSD: A comprehensive therapist manual (2nd ed.). Guilford Press.

Helpful links

Educational content, not medical advice or a substitute for professional care. Ready to try one? Fill in a thought record online or print one.