Pacifica Mindfulness Updates

We’re delighted to announce the recent renovation of Pacifica’s relaxation and meditation section. Some of the changes we’ve made to this section of the app:

New Design
Perhaps the most obvious change, we’ve shifted from a list to a more visually appealing format, with images that provide some information about the nature of the activity. We’ve also simplified the display of the meditation lengths and updated some meditation names.

 

Daily FREE Meditation
Each day, a different Premium meditation/relaxation activity will be featured and will be available for free. 

New Meditations
These new activities will help you to build new coping skills and think differently.

  • Building PositivityUse mindfulness to identify wins, focus on the upside, and savor moments of joy.
  • Getting Motivated: Use this meditation to build initiative and move towards your goals.
  • Eating Mindfully: Be fully present while eating to savor the experience.
  • Coping with Physical Pain: Use mindfulness to help you manage pain.
  • Defusing Anger: Use mindfulness strategies to cope with frustration.
  • Falling Asleep: Release your stress from the day while relaxing into sleep.

Updates to Existing Meditations
We’ve improved and updated our existing meditations, particularly those designed to help you coping with anxiety-provoking situations, like taking a flight or being in social groups. Be sure to give these a listen!

Meditation Reminders
You can now set up daily reminder notifications for meditations, to help you build a mindfulness habit.

Do you have suggestions or requests for meditations you’d like to see in the future? Send us an email at info@thinkpacifica.com with your ideas!

Managing Work-Related Stress

Many of us experience stress related to our work environment. After all, full-time employees spend about half of their waking hours at work. Often our co-workers become the people we have the most daily contact with. Unfortunately, intense pressure to succeed or complicated interpersonal situations can build tension and lead individuals to feel overwhelmed or burned out and dread going to work in the morning. The good news is that there are some things you can do to manage work stress and improve how you feel about your job.

Take good care of your body. Getting enough sleep, not overdoing it on the office coffee or break-room sweets, and getting regular exercise can help. If you have trouble falling asleep at night, try eliminating afternoon caffeine and turning off screens an hour before you want to fall asleep. Develop a regular pre-bedtime routine like a warm bath, cup of herbal tea, or reading a favorite book. You could also try practicing a meditation or relaxation exercise in the evening to help wind down. Physical exercise can be great for boosting your emotional state–it causes the release of mood-boosting hormones and can help you let go of the stress of the day.

Develop boundaries. Due to the development and ever-increasing presence of communication (phone calls, emails, instant messages, webinars, texts, social media, etc), it can be hard to find time to focus on doing your actual work. Blocking out time in your calendar when you are unavailable can be helpful. Alternatively, you can make specific times available for meetings and last-minute tasks so that they don’t crowd out other things.

It’s also important to have good work/life balance, which might mean turning off your phone in the evening or turning off email or message notifications. It can be hard to put your own needs first, but when you feel rested and like you have your own personal space, you will be much more productive when you ARE in the office.

Delegate, prioritize, and communicate. Remember that you are not the only person at your company. Ask co-workers to contribute with tasks that aren’t in your area, or if you feel you won’t be able to get them accomplished in time. It’s important to keep your job title and role in mind. Prioritizing what needs to be done first and breaking those tasks down into smaller steps can help you feel less overwhelmed and have a clear path forward.  In cases where you need to have difficult conversations with others, try to be specific and clear about your concerns or complaints, and focus on their actions or behaviors rather than their character. Try to avoid gossip and talking about that individual with people other than the individual themselves.

Practice self-care. This could be as simple as taking a ten minute break during your day to practice a guided meditation. Meditation and deep breathing exercises can help you reduce your work stress by redirecting your attention from negative thoughts or emotions.  On your time off, take time to do something fun, like re-engaging with a hobby, or connecting with friends or family. Use your vacation time, stay home when you don’t feel well, and remember that you need to take care of yourself to be your best.

Consider all angles. Difficult or complicated interpersonal situations are not uncommon in work environments. It’s important to keep in mind that our perceptions of these events are just that–our perceptions. Everyone interprets things differently, and it can be helpful to take a step back and try to objectively identify what’s happened. Perhaps you’re making assumptions about someone else’s motives, or allowing your frustration from some other area of your life to bleed into what’s going on at work. Using a thought record (such as the “reframe” tool in the Pacifica app) can help you to break the situation down and get a clearer view. Once you’ve done that and taken a moment to reflect, you can then respond more appropriately.

Pacifica 2.0 has Launched!

We’ve been overwhelmed and humbled by the response to Pacifica over the past 6 months. We launched the app because we know personally how difficult anxiety, stress and depression can be. Providing a convenient and effective way for folks to access relief on a day-to-day basis was incredibly important to us. Using Cognitive Behavioral Therapy and Mindfulness Meditations, we did just that – we built Pacifica to include tools that can be used daily for stress and anxiety relief. Whether you’re a college student overwhelmed by tests, or a young professional anxious about your career path, or a mom stressed out by the busy bustle of raising children – Pacifica can help you!

Over the past 6 months, we’ve gathered helpful feedback from the community (you!). Many have provided valuable suggestions for improvements. And we listened carefully. Taking that feedback and learning from you, we’re happy to announce Pacifica 2.0!

Pacifica 2.0

Without removing any of the tools that users love, we modified the app and streamlined a few key areas to make it even easier, helpful and enjoyable. Here’s what’s new:

  • After your first MOOD entry each day, we’ll suggest a corresponding activity to help. You can also set a reminder for later in the day.
  • You now have the ability to comment on COMMUNITY posts. We are excited to watch how the conversations unfold!
  • We revamped GOALS (formerly EXPERIMENTS) with hundreds of daily challenges for you to pick from.

Download Pacifica 2.0 today, available on both iOS and Android. Feel free to contact me if you have any questions or feedback at chris@thinkpacifica.com. We hope you enjoy the update!

PS – Most of the tools in Pacifica are available every day such as MOOD, HEALTH and now GOALS. In Pacifica 2.0, access of some of the activities rotate each day as well, such as RELAX, THOUGHTS, and MEDITATIONS. If you want to ensure that all the tools are available whenever you need them, upgrade to premium. We made the cost $3.99/month because we want it to be easy for users to afford.

A Review: Pacifica – An App For The Anxious

This post was written by Jessica Forrester and was originally posted here.

Today I wanted to share with you my review of an App I’ve recently started using called Pacifica.

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I found out about the App through a Buzzfeed article, highlighting the best Apps for people suffering with Anxiety.

After testing a few out, I’m committed to making this one work for me.

The App is designed to help monitor your feelings, alongside the other aspects of life that might enhance your Anxiety (Sleep, eating, exercise, etc).

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I’ve only been using it a few weeks, but the latest update even allows you to compare your data between days.

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The App sends you a notification each day asking how you’re feeling, which is great for me because usually I’m quite forgetful or lack motivation for these things.

But, the App also allows you to monitor your mood throughout the day so the data is more accurate.

Not only that, the app allows you to set goals and challenges for yourself to help you fight your every day anxieties. You can choose from a variety options – be it overall negativity, anxiety or something a little more specific – and from those, create challenges.

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I only have the free version, which means I don’t have access to all the services everyday, so each day, there’s something different to try. For example, there are relaxation and meditation exercises including peaceful wave soundtracks to help keep you calm, as well as a Thoughts section where you are able to record yourself talking things through. I’ve not used that section (I hate my voice!), but I imagine it’s great when trying to reflect.

Anyway, I’d say the App is a really easy to use monitoring service for anyone really- each section uses a diagram of a circle where each segment means something different; when you’ve reached a good thing, it turns green. (that was difficult to explain)

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It’s a good way to make sure you’ve drank enough, eaten enough and had enough exercise – things which are all super important for the anxious individual, but also anyone else who wants to keep check on their lifestyle.

Has anyone else used this App? What did you think?

Anxious And Stressed? There’s An App For That!

Pacifica

This post was written by Lauren Ate Pacman and was originally posted here.

Hey you lovely people!

I don’t know about you, but sometimes I feel things so strongly that it seems as if I don’t  have the capacity to take deep breath and think about the why. I mean, i’ve (kind of) mastered owning the way that I feel – taking in the fact that nobody is responsible how I react to situations except for me. And, i’ve stopped looking to other people to fix how i’m feeling.  But being entirely self-aware? That’s something i’m in the process of working on.

If you read any psychology or sociology paper, self-awareness is often heralded as one of the things we should all be aiming to achieve, and it makes sense. The more self-aware we are, the more we can control our thoughts and understand why we act the way we do. This means that we can further understand what we can do to overcome any barriers we may be facing. Which is why the Pacifica app is so useful.

WHAT IS THE PACIFICA APP?

The Pacifica app is a free app designed to help with stress and anxiety. Providing daily tools such as the “How do you feel” feature, and three different daily exercises that alternate (you can only do one per day on the free version), it helps you focus one day at a time on your emotional health and wellbeing. Not only this, but it also has a health tab where you can track how much water you have been drinking, how much time that you’ve spent outside and how much exercise you’ve done. These little things might seem really simple, but until you start using the app, you don’t realize how little you really do for yourself.

HOW DOES IT HELP?

I’ve been using the Pacifica app for about a month now, and even though I don’t use every functionality (the experiments tab just isn’t for me), there is lot’s about it that I do like.

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This is the homepage. Each tab, or section has it’s own use and when chosen, goes through to a second page where the focus is solely on that. The focus provided is super useful and actually helps you to concentrate on what you’re doing, and with things like this I think you need that.

If you’re anything like me, then figuring out how you feel isn’t the easiest thing to do. Most of the time I just do lots of things and don’t stop. But by sitting down and sifting through emotions it makes you acknowledge things that you might otherwise ignore. And ok, yes. Sometimes they’re bad, but a lot of the time you feel a lot better than you think (or at least I do). By keeping the design and layout minimal and simple this is the only thing that you focus on, and it makes it super easy to update just before bed.

THE BEST PART?

My favorite part of the app is the “thoughts” page. Here, the app gets you to record yourself image1 talking about a moment in your day wherein you felt anxious, asking you questions like “What went through your mind when you started to feel anxious?”, “What was the worst thing that could have happened to you?” and “What did this experience mean to you” before prompting you to listen to it back and pin point the areas that you were positive and the areas where you were negative. It also asks why.

Were you catastrophizing? Predicting the future like it’s the truth? Using pressurized words? The constant questioning seems like a lot the first time that you do it, but after a while you realise how important it is.  It really does help you to understand your thinking process and what you can do to stop yourself from slipping into a negative mindset.  This is only highlighted via getting you to record it again, asking you questions that help you think about the situation differently.

HAS IT HELPED?

Via using this app I found that I catastrophize a lot. I mistake my feelings for facts and believe that I know the motives of others when that’s clearly not true. I won’t say that since i’ve been using Pacifica this has stopped, but I am more aware of it, and even though I might not be able to deal with it succinctly enough for my liking just yet, it’s something I can work on. I also find it really empowering to see the graph of how you’ve been feeling over the past weeks and months. Sure there’s a few bad days in there, but a bad day does not make for a bad life and I think that it’s important to be reminded of that sometimes.

Overall, I can’t say that i’m less anxious, but I feel like I can deal with it a little better than I could a month ago. I’m more aware and I know when I just need to turn off my phone, curl up in a ball and go to bed. I know I can’t control the outcome of everything – I just have to figure out how to be ok with that.

Have you tried this app? What did you think?

Lots of Love, xoxo

Version 1.1: French, Spanish and so much more

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Our latest release is the biggest since our initial launch. Chris and I can’t thank you all enough for your feedback. We listened to every single comment and tried to prioritize what we could to get this out in a reasonable amount of time. First, the new features and changes:

French & Spanish Translations
In March, Pacifica reached #1 in Health & Fitness in the French App Store. Unfortunately we didn’t have internationalization at the time. We’ve responded to your feedback and are hard at work translating Pacifica to as many languages as we are able to, beginning with French and Spanish.

Health + Mood History
You can now see your health data alongside your mood history. This better helps understand how your behaviors can affect your state of mind. For me personally, it allows me to better see how my lack of sleep and how much caffeine I’m drinking seem to always cause a dip in my mood.

Daily Quotes
The home screen has been redesigned to display daily quotes that correspond to the daily activity. Check back each day for a different quote. The new video should also provide better contrast and is more uplifting.

Male/Female Narration in Relax + 8 New Visualizations
We’ve put a lot of work into Relax this release. For one, we added male/female narration to the muscle relaxation activity. This way, you can complete the activity without looking at the screen. We also added eight visualization meditations that can be used in situations where you might not be able to record your own voice.

New Soundscape Mode in Relax
“Soundscape Only” is a new activity in our guided relaxations that allows you to listen to the soundscapes infinitely. This was possible in the last version via our “meditation mode” but it was hidden behind a few different preferences. We brought this out into its own section of Relax to make it easier to use.

Simple & Advanced Mood History
By default, the mood history now shows a simplified view of your mood over time (a smiley). This is designed to give you a quick way to see your mood trends. You can still toggle back to the graph view via the button in the upper right (now “advanced”).

Persistent Experiments
Experiments were initially designed to be done in a single day. That wasn’t very practical. Your experiments will now stick around until you complete them, allowing you to better chronicle your accomplishments. There’s no rush.

HealthKit integration for iOS
Pacifica can now read sleep, caffeine, and workout data from the Apple Health App. If you have a device that supports HealthKit integration, this should make it a bit more seamless to populate data in Pacifica.

Ok, so we’ve packed a lot features into this release. Of the many bug fixes, here are a few of the big ones:

  • We’re hoping we’ve fixed most of the crashes on both iOS and Android. This seems to be the result of the way we’re using audio and video. Please let us know if you’re still seeing problems.
  • We’ve tried to fix the issues with Pacifica taking over the audio on your device. We may not have gotten all of it, but it should be a lot better.
  • Scrolling in the mood progress view could have issues every once in a while. This should be cleaned up.
  • Too many others to name here.

Thank you again for all of your feedback, and please keep it coming. Feel free to contact us at info@thinkpacifica.com with anything that’s on your mind.

Chris & Dale

Managing Anxiety in the Digital Age

Dear Stress, Let's break up.

This post was written by Kate Carmichael LPC and was originally posted here at ATX Counseling for Teens.

This month we are talking about joy!  Obstacles that get in our way are feelings of stress, anxiety, and fear.  Everybody knows what it is like to experience stress, stress is a part of life and even though it is inevitable, we do not have to suffer with constant anxiety, worry thoughts, or a sense of unease.  We can choose new ways of healing and discover greater peace even in the most challenging circumstances.  I have recently discovered a new app that can help by allowing us to become aware of our own emotional triggers.  I find this incredibly refreshing considering technology can be a huge source of stress for many people.  This app utilizes a treatment approach called Cognitive Behavioral Therapy which helps us identify our irrational beliefs and unhealthy behaviors.  Irrational beliefs (or negative self-talk) are the deeply rooted misperceptions that we carry about ourselves, others, and life situations.  These beliefs play like elevator music in our minds constantly making us upset and limiting our own potential.  Oftentimes, people are unaware of how deeply these thoughts go, sometimes stemming from previous trauma or an emotionally unsafe person whose voice we have internalized.  The app has features that allow you to identify these thoughts and help you replace them with new, more positive, and more productive ways of being.  It also offers breathing techniques and experiments to help you learn new behaviors when the going gets tough.  Becoming aware of our self-talk is incredibly important in our path towards experiencing greater joy.  Our thoughts are very powerful; they affect everything from how we feel about ourselves to our relationships with others.  If you can think positive, be optimistic, and find some peace you will know joy.  And these thoughts are conscious choices you can make every day…even right this moment!

Download the app here:  thinkpacifica.com
And check out the youtube video below to learn more.

Centering thought of the day:  By choosing positive, loving thoughts, I create a life full of joy.  All is well in my world.

Anxiety? There’s An App For That.

Pacifica

This post was written by Rachel Lyn and was originally posted here at Roots Elemental.

When it comes to technology, I’m a strong believer that less is more. It is so easy with the current highly evolved technologies widely available as well as living in a Western society to become engulfed in screen-time. Once in a lunar eclipsed moon, I find an app or a piece of technology that helps to connect back with the self versus focusing energy outside of the body.

Pacifica is a free app designed to assist with lessening the physical causes of stress and anxiety through mindfulness. It utilizes five categories rooted in cognitive behavioral therapy, relaxation and key wellness factors.

1. Mood – A thermometer for your feelings and general mood throughout the day. You can track improvements and take note of triggers over time like water intake or number of hours of sleep.

2. Relax – When you feel stressed, Pacifica offers three relaxation exercises: deep belly breathing, progressive muscle relaxation and positive visualization. You can even pick your soundscape like summer nights or rooftop rain.

3. Thoughts – When you feel overwhelmed and your mind is racing, this app can assist with bringing negative thought patterns into the forefront to develop more positive perspectives over time.

4. Experiments – If you’re feeling up for a challenge, this section provides ways to explore your health and get some forward-motion traction.

5. Health – A section to track your daily wellness factors like hours of sleep, time spent outdoors, minutes exercising and caffeine intake.

Why the awesome folks at Pacifica created the App:
“While there will always be a place for traditional therapy, barriers such as stigma, cost, and logistical considerations often get in the way of individuals getting the treatment they need”. Get the whole story from their about page.

True That.

Awareness and support for folks who wrestle with anxiety and stress is important work. Together, we move forward.

In a fast-paced world of conflicting values, I really like how Pacifica highlights that change happens over time. Depending on how much consciousness we have towards our health factors, we can expedite real change and balance in a lasting way. It allows you to be a detective for your own emotional and physical wellbeing on a non-judging and gentle path. As we stay strongly rooted in the present, we can look to the future.

Get the App

Visit thinkpacifica.com/blog for more on startups & anxiety

5 More Stress & Anxiety Quotes to Help You

I’m back with a second set of anxiety quotes. These words have helped me deal with anxious situations many times, so I hope you find them helpful too.

Anxiety Quote 1: Most things we worry about never happen.
“Most things we worry about never happen.”

Anxiety Quote 2: What we see depends mainly on what we look for.
“What we see depends mainly on what we look for.”

Anxiety Quote 3: The past has no power over the present moment.
“The past has no power over the present moment.”

Anxiety Quote 4: Feel the fear...and do it anyway.
“Feel the fear…and do it anyway”

Anxiety Quote 5: Don't worry, be happy.
“Don’t worry, be happy.”

Get Pacifica today on iOS or Android.

Manage Day-To-Day Stress and Anxiety with the Pacifica App

Pacifica

This post was written by Ashlee Christian and was originally posted here at OfficeNinjas.

No matter what manner of office ninja you are, daily stress and anxiety come with the territory. In fact, being able to handle all the things that your role demands of you is what makes you rock. However, too much daily stress and anxiety can be hazardous to your health. As someone who suffers from (sometimes comical amounts of) chronic worry, I can say that managing it has been hard for me.

Being mindful of your stress and working to understand what causes it can be the first step towards better stress management. And since this is 2015, there is, naturally, an app for that! Pacifica features a variety of tools to help you manage daily stress and anxiety. The app is based around Cognitive Behavioral Therapy and works to help you understand your issues and change patterns of behavior over time.

The app is comprised of five main activities: Mood, Relax, Thoughts, Experiments, and Health. Each activity allows you to reflect on your daily moods and thoughts over time, as well as challenge yourself to face your anxieties head on and push through them.

MOOD
Mood
The mood tracking activity allows you to rate your daily moods and recognize patterns over time. The app will send you notifications at various points throughout the day asking how you’re feeling. Along with rating your mood you can add a note explaining why you are feeling a certain way. This can help identify any triggers or scenarios that may lead to certain moods.

RELAX
Relax
The relax feature allows you to choose from three relaxation activities: positive visualization, muscle relaxation, and deep breathing. You can also select from a variety of relaxing soundscapes to accompany your activity of choice. This feature is amazing for those times during the day when you feel your anxiety ramp up, or at night when you find it difficult to turn off your brain and fall asleep.

THOUGHTS
Thoughts
The thoughts activity allows you to record your daily musing and helps you work through and process patterns of thought and behavior. Plus, the daily quotes is awesome in getting inspired and setting your focus for the day.

EXPERIMENTS
Experiments
This activity is different than the rest as it challenges you to face your anxiety. Choose one of your goals, identify a small step towards this goal, and then rate how difficult you think it might be to achieve it. Whether or not you get a chance to complete the experiments, simply writing them down and reflecting on the triggers that cause you anxiety throughout the day is useful.

HEALTH
Health
The health activity features seven categories to rate yourself on everyday: sleep, exercise, eating, water, caffeine, alcohol, and outdoors. Over time you can use this feature to identify correlations between these health factors and your levels of stress and anxiety.  For example, you may find that your stress levels are higher on days where you didn’t get enough sleep the night before, or lower on days when you work out in the morning.

As an office ninja you may not be able to control what gets thrown at you throughout the day, but you can, over time, learn to control how it affects you. With Pacifica you can take your stress and anxiety into your hands and show it who’s boss!

Pacifica is available for iOS and Android devices and is free with limited features, $3.99 for a 30 day trial, and $29.99 a year.  

Office ninjas, how do you manage your daily stress and anxiety?