Pacifica - Stress & Anxiety Apps
Stress and anxiety can get in the way of you living your life. Pacifica gives you beautiful tools based on Cognitive Behavioral Therapy, relaxation, and wellness, to address anxiety every day.
Stress and anxiety are caused by an ongoing cycle of fear. Fearful thoughts causes physical feelings which cause actions. Your heart starts racing, so you think you're in danger, so you want to escape. Pacifica attempts to break this cycle using tools that target each of its components via Cognitive Behavioral Therapy. Day-by-day, you'll learn to manage stress and anxiety at your own pace. We’re not about quick-fixes or false promises. We are about real progress, a day at a time.
DAILY MOOD TRACKER
Rate your mood (Awful to Great) and feelings (Happy, Anxious, Relaxed, etc.) throughout the day and see your improvement over time. You can add specific notes to these mood ratings too (the situation, the trigger, etc.) and review them via your mood history. MOOD HISTORY
See your day-to-day patterns and learn your triggers.
RELAXATION AUDIO TOOLS
Calm yourself in moments of stress or anxiety using our audio exercises. Pacifica offers deep belly breathing, progressive muscle relaxation, positive visualization and more. These activities are set to relaxing soundscapes like ocean waves, a summer night, thunderstorms or even Bach.
When your mind is racing, record your spoken thoughts and learn how your distorted thinking patterns contribute to your anxiety. Pacifica helps you to think in a more balanced way which helps break the thought cycle.
What could you do today that would cause you a little bit of anxiety? Pacifica helps you to face your anxiety, one day at a time, and gradually work toward your long term goals via daily experiments.
DAILY HEALTH TRACKER
Set and track your daily health goals for habits known to affect anxiety (like exercise, sleep, caffeine, alcohol and more). Learn which of these trigger your anxiety based on your mood history.
PACIFICA FULL ACCESS PRICING & TERMS
Pacifica is free to download and use. Pacifica Full Access allows for unlimited use of the suite of tools and is available through an auto-renewing subscription.
There are two options:
- 1 month: $3.99
- 1 year: $29.99
Your Pacifica Full Access subscription will automatically renew at the end of each term and your credit card will be charged through your Google Play account. You can turn off auto-renew at any time from your Google Play account settings but refunds will not be provided for the unused portion of the term.
Available on iOS & Android
iTunes App Store Google Play Store
Review from Resources to Recover
Mental Health App Review: Pacifica
Pacifica is a free smartphone app that is designed to use the principles of Cognitive Behavior Therapy and Mindfulness to help with daily stress, anxiety and depression. With anxiety and depression being the most common mental health disorders, I’m glad that app developers are addressing this issue. There are six major aspects to Pacifica and each one has a special way of helping the user address with the causes of these common mental health issues:
While using Pacifica daily for three weeks, I discovered how helpful it is to check in on your mental well being. Understanding the underlying thoughts and emotions that can trigger the onset of anxiety or panic attacks is an important part of managing an anxiety disorder. Several times a day, Pacifica would ask “How are you feeling?” which caused me to become aware of what was going on in my head. At work, when I was trying to manage several projects at the same time and was becoming a bit frenzied by the tasks at hand, I heard my phone’s text message alert. Reading Pacifica’s “How are you feeling?” notification caused me to take stock of my mental well-being and I realized I was at the beginning stages of stress because I was multitasking too much. If there had been nothing in my workspace that called attention to my thoughts and feelings, the stress and anxiety would have only increased
Being aware of your physical health is also important when managing anxiety and depression. Things like hunger, sleep deviation and lack of exercise can mess with our state of mental wellness. Pacifica has a way to help you manage all that. Under the Health icon, there is a wealth of activities for the user to choose from as a way to monitor their health. I tracked how much sleep I got, how long I exercises, the quality of my eating, the amount of water I drank and the time I spent doing hobbies. The user can choose other areas of health such as time spent with your partner or with friends or spending time outside.
The Relax function is a great way to get into the meditating routine. Although I have tried to make meditation a part of my daily life, I have never been able to do it as consistently as I have with Pacifica. At the start of Relax, you can pick from a variety of soothing activities such as “Breathing”, “Visualization”, “Muscle Relaxation” and several others. All of them walk you through various mindfulness/mediation techniques. In the “Breathing” activity, you can choose how long you would like each breath to be and the app counts down your time inhaling and exhaling to be sure you that you breathing evenly. You breathe in and out 8 times while listening to calming noises such as “Ocean waves”, “White noise”, “Summer night” and my personal favorite “Thunderstorm”. After you finish the cycle of breaths, the app asks you how you are feeling. I was surprised that each time I used the Relax function my mood always improved.
If you choose the optional upgrade ($3.99 a month) you receive the Experiment, Thoughts and Groups functions. The Experiment function helps you keep track of goals that can help you address your anxiety or depression. For example, people with social anxiety could create a goal of socializing outside of work once a week. For me, driving is a source of anxiety. I got my license later in life and still don’t enjoy getting behind the wheel. So I set experiments for myself about parking in tight spaces, driving to unfamiliar locations and changing lanes at a fast speed, all things that I find anxiety provoking.I was able to work on my goal of becoming a more capable driving without feeling overwhelmed or anxious at the task at hand.
The only area of this app I didn’t particularly care for was the Thoughts function. This area enabled the user to voice record their thoughts for that day then pick out the negative and positive thoughts. While this can be helpful for people with anxiety and other mental health disorders to vent their feelings and then analyze them, I found that I never had the privacy to use it. Most people can’t take time out of their workday to record their thoughts and those who don’t live alone seldom have enough space to speak freely about their inner emotional strife without others overhearing or interrupting. I can imagine that it’s helpful for those who do have the time and privacy to do so but I found typing out my feeling in the Mood section of the app to be equally therapeutic.
This feature allows you to invite people to Pacifica in a confidential way which can be helpful for those who need support from loved ones to continue on their mental health journey.
While Pacifica and other mental health apps are no replacement for therapy, I can see the value Pacifica can add to someone’s life in addition to therapy or shortly after stopping. It can also be very useful for anyone who needs to find a way to manage stress through their life. Overall, I found this app to be very user-friendly, enjoyable, effective and easy to incorporate into my daily routine. Pacifica can be found in the App store and in Google Play.
Veronique Hoebeke, Associate Editor
Image by PACIFICA