How to Use Pacifica App on Android

This How.com.vn teaches you how to use Pacifica on Android. Pacifica is an app that is designed to help you with anxiety, depression, and stress using techniques based on cognitive behavioral therapy (CBT), and mindfulness meditation.^{[1]XResearch source} Pacifica is free to download and offers many features for free. Other features require you to purchase a subscription.

Part 1

Part 1 of 11:

Getting Started

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Download and install Pacifica. Pacifica is available for free from the Google Play Store. It's the app that has an icon with a circle with a crescent brush stroke. Use the following steps to download and install Pacifica.
- Open the Google Play Store
  .
- Type pacifica in the search bar.
- Tap Pacifica in the search results.
- Tap Install.
You can open Pacifica by tapping the Pacifica icon on your home screen, or apps drawer. You can also tap Open in the Google Play Store.
3
Tap Get Started. It's the green button at the bottom of the Pacifica title screen. This walks you through the setup process.
- If you already have a Pacifica account tap Sign In at the bottom of the title screen. Sign in with the email address and password associated with your Pacifica account, or sign in with your Facebook or Google account.
There are eight relaxing themes to choose from. You can choose Mountain Peak, City Lights, Forest Creek, Tropical, Over Earth, Ocean Blue, Night Sky, or Ocean Sunset. Tap the image you wish and tap Next. You can change the theme later on in the settings menu.
There are eight different goals you can choose. Goals include, Feel Happier, Decrease Anxiety, Build Confidence, Think Positively, Improve Social Skills, Practice Meditation, Live Healthier, Find Hope. Select three goals and tap Next.
There are three options for when is a good time to focus on yourself. For a generic time, select Randomly during the day, or Randomly in the evening and tap Continue. To schedule a time, tap Set specific time. Use the clock to select a specific time and tap Ok.
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Answer if you are working with a therapist and tap Finish. The final question asks you if you are working with a mental health professional.
- If you're not comfortable answering this question you can select Prefer not to say.
In order to sign up for an account, you need to provide a nickname, your email and create a password.
The switch is located below the password bar. Tapping this switch indicates that you agree to the terms of service and privacy policy. This is necessary to sign up for Pacifica.
When you tap the switch icon, it displays a screen explaining what they do with your data. Read the page and tap I Understand at the bottom of the screen. This takes you back to the sign-up form.
11
Tap Sign Up (It's Free). This is the green button below the sign-up form. This creates your account.
- You can also tap the blue button to sign up with your Facebook account or tap the white button to sign up with your Google account.
- You may be asked to allow Pacifica to access your photos, media, and files. Tap Allow if you see a pop-up window.
After you create an account, a pop-up window explains that each day Pacifica asks you to rate your mood. Tap Okay, got it to go to the app.
After you create an account, you will also be notified of suggested activities. These are displayed below "Suggestions" under the Today tab. You can also tap these activities under "Your Tools" under the Today tab to do these activities at any time.
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Part 2

Part 2 of 11:

Using Guided Paths

It's the icon at the bottom of the screen to the right of the smiley face icon. This is the Guided Paths page.
2
Tap a guided path. Guided paths introduce you to a concept and have an activity for you to do each day. Guided paths are supposed to be completed in a specific order.
- If this is your first time using the app, most guided paths will be locked until the previous guided activities are completed.
Daily activities are labeled "Day 1," "Day 2," and so on. You must complete the previous day's activity before moving on to the next day's activity.
Each daily activity has a recorded audio lesson for you to listen to. Tap the triangular play button to play the audio lesson.
5
Tap Your Activity and complete the activity. Each daily activity has a specific activity for you to complete. Each of these activities also can be found under "Your Tools" in the "Today" tab.
- The rest of this How.com.vn contains steps for completing each activity in Pacifica.
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Part 3

Part 3 of 11:

Rating Your Mood

Tap the smiley face icon in the bottom-left corner of the screen to return to the Today page. The Today tab contains suggestions and activities for you to complete for today.
Each day when you open the Pacifica app you are asked to rate your mood. You can tap the prompt that says How are you feeling?—or if you don't see that prompt you can scroll to the right in the "Your Tools" section and tap Mood. It's the white icon with a smiley face.
Drag the small white circle to one of seven locations on the larger circle to rate your mood and be honest about how you feel right now.
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Tap Add Feelings and add any feelings you're experiencing. Tap the bar below the wheel to add feelings. There is a long list of feelings you can select. It includes basics like sad, happy, angry, afraid, etc. It also includes non-standard feelings like lethargic, homesick, apathetic, and more. Use the search bar at the top of the screen to search for a specific feeling. Select as many feelings as you feel is appropriate to how you are feeling.
- Tap Done in the top-right when you're finished adding feelings.
" and write a description of what's going on. It's the white text box under the feelings bar. Type a few lines describing the things that are going on in your life almost like a short journal entry. This can be helpful to identify what might be causing you to feel certain ways.
When you've finished rating your mood, adding feelings, and writing what's going on, tap Done in the top-right to save your Mood entry.
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Part 4

Part 4 of 11:

Meditating

Tap the smiley face icon in the bottom-left corner of the screen to return to the Today page. The Today tab contains suggestions and activities for you to complete for today.
It's the green icon with a picture of a flame. It's under "Your Tools".
The first time you open a new activity in Pacifica, an explanation screen appears. Tap Okay, Got it to move on to the activity.
4
Tap a meditation exercise. There are a variety of meditation exercises with a different goal. Each meditation has it's own thumbnail image with the name of the meditation and the duration. They include exercises like, Falling Asleep, Deep Breathing, Positive Visualization, Social Situations, and more.
- Meditation thumbnail images with a lock in the lower-right corner require a subscription to access.
A soundscape is a relaxing sound that plays during the meditation exercise. Nearly all meditation exercises in Pacifica allow you to select your own soundscape. To do so, tap Soundscape at the meditation exercise menu. Tap the radial button across from a soundscape to select it. Soundscapes include Ocean Waves, Summer Night, Stream, Rooftop Rain, Thunderstorm, Bach Cello Suite #1, and no Soundscape.
Different meditation exercises may have different options. Breathing meditations include the option to select your breath length (8 seconds, by default) as well as the option to play breathing sounds during the meditation. Positive thinking meditations include the option to select an affirmation or record your own.
All meditations have the option to select what to do when finished. By default, it will return to the meditation title screen. To continue sounds, tap When Finished and select Continue Sounds
It's the white bar at the bottom of the screen. This starts the meditation exercise.
Different meditation exercises have different instructions. For example, breathing meditations may have instructions on how to breathe. If there is more than one instruction card, swipe left to move to the next instruction card. Tap Okay, Got it when you reach the end of the instructions.
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Sit comfortably and listen to the audio. When you are ready to start, sit in a comfortable position. Close your eyes, and focus on the audio. Try not to think of anything else but the goal of the meditation. If you need to, use headphones.
- For more information on meditation read "How to Meditate for Beginners".
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Part 5

Part 5 of 11:

Setting Goals

Tap the smiley face icon in the bottom-left corner of the screen to return to the Today page. The Today tab contains suggestions and activities for you to complete for today.
It's the orange icon with an image of a lightning bolt. It's under "Your Tools".
It's the large white with the plus sign at the bottom-center of the screen.
There are 10 categories in total. Each has their own goals to choose from. Tap a category to display a drop-down menu of related goals for each category.
When you see a goal you want to add, tap it to add it to your list of goals.
Use the wheel to rate the difficulty of the challenge on a scale of 1 - 10. Drag the small wheel to one of the 10 sections on the larger wheel to rate the activity.
It's the green bar at the bottom of the screen. This sets the challenge. Add as many goals as you want.
Once you set a goal, it's up to you to complete the goal. Once you have completed a goal, Tap Goals in Pacifica to view your goals. Tap the goal that you just completed.
Use the wheel to rate the difficulty of the challenge on a scale of 1 - 10. Drag the small wheel to one of the 10 sections on the larger wheel to rate the activity.
It's the green button at the bottom of the screen. This completes the goal.
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Part 6

Part 6 of 11:

Tracking Your Health

Tap the smiley face icon in the bottom-left corner of the screen to return to the Today page. The Today tab contains suggestions and activities for you to complete for today.
The Health icon is the red icon that has an image of a heart. It's under "Your Tools".
3
Drag the slider bars to rate your health habits. By default, Sleep and Eating are displayed automatically. Use the slider bar to rate each health habit. Anything within the green section of the slider is good and adds to your health. Anything within the red section of the slider bar is bad and takes away from your health. The heart at the top of the screen rates your overall health. If the heart is filled to the top with green, you are having a healthy day. If the heart is only partially filled with green, you're not having as healthy a day as you could be having.
- To remove a health habit, tap the three dots ⋯ next to the habit, and tap Remove Habit.
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Tap Add Health Habit. This displays a list of habits you can add. This includes habits like exercise, water, caffeine, alcohol, and hobbies. Use the slider bars to rate the health of each habit for the day.
- You can add up to three health habits with a free account. To add more health habits, you need to purchase a subscription to Pacifica.
5
Add a custom health habit. You can add up to three custom health habits with a free account. To add a custom habit:
- Tap Create Your Own.
- Type a name under "Habit Name."
- Type your options under "Possible Choices."
- Tap the emoji icon to change the choices from good to bad.
- Tap ＋ Add Choices to add more choices.
- Tap Delete to delete a choice.
- Tap Done.
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Part 7

Part 7 of 11:

Using the Thoughts Tool

Tap the smiley face icon in the bottom-left corner of the screen to return to the Today page. The Today tab contains suggestions and activities for you to complete for today.
It's the blue icon that has an image of a lightbulb. It's below "Your Tools" on the "Today" tab.
When you first open the "Thoughts" tool, a message displays explaining that the Thoughts tool is designed to help you examine your thoughts more closely and make better interpretations. Read the message card and tap Okay, Got it.
4
Tap a Thoughts analysis. There are three thought analyses available with a free account:
- Basic: This is a simple thought record that will help you see the relationship between your thoughts, experiences, and emotions.
- Traps: This tool helps you identify troublesome thoughts that keep getting you stuck.
- Reframe: This tool helps you identify thought traps and reframe your way of thinking to something more positive.
Each thought tool works a little differently so be sure to read the instructions carefully and then tap Okay, Got it.
6
Type an answer to the questions and tap Start or Next Step. Depending on which thought tool you chose, you may be asked to write an emotion or event that triggered a particular thought and to identify any negativity in that thought. If so, it will guide you through the process of rethinking that negative thought and reframing it as something positive.
- Follow each instruction and tap Start or Next Step to continue.
When you are finished answering the questions, tap Finished to save your responses and input.
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Part 8

Part 8 of 11:

Using the Hope Board

Tap the smiley face icon in the bottom-left corner of the screen to return to the Today page. The Today tab contains suggestions and activities for you to complete for today.
It's the purple icon that has an image of a sun. It's below "Your Tools" in the "Today" tab.
When you first open the Hope Board, a message displays explaining that the Hope Board is where you can save photos, quotes, and completed activities. Read the card and tap Okay, Got it.
The "New" icon is the white button with the plus sign in the lower-right corner.
5
Tap New Hope Post or Add Completed Goal. There are two types of posts you can add to the Hope Board. Your options are as follows.
- New Hope Post: Under New Hope Post, tap Add Photo to take a photo, or pick one from your library. Write a message in the box that says "Add some text or a quote". When you are finished, tap Submit to add your post to the Hope Board.
- Add Completed Goal: Under Add Completed Goal, use the drop-down menu to select a completed goal and tap Add to Hope Board.
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Part 9

Part 9 of 11:

Viewing Your History and Skills

It's the third option at the bottom of the screen. This is the Your History tab which contains a list of all your completed activities, goals and entries.
It's the green bar at the top of the page. Here you can toggle between seeing your activity compared to various options such as sleep, meditation, thoughts, and goals. This can be helpful to start to recognize trends of how these activities may affect your mood over time.
It's the second tab at the top of the screen. This displays your current skill level with meditation, thoughts, goals, health, and community.
On this page, you can track which skills you have been improving and identify which skills may need more attention.
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Part 10

Part 10 of 11:

Using the Community Board

1
Tap the speech bubble icon. It's the icon with two speech bubbles on the bottom-right of the screen. This opens the Community tab where you can interact with other Pacifica users to vent, chat, share accomplishments, or give support.
- The first time you open the Community tab, tap Okay, got it to proceed.
2
Tap a category. There are a variety of categories under the community board. These include Gratitude, Health, Quotes, Relax, Goals, and more. This displays all the messages under that category.
- The first time you open a category of the Community Board, you'll be prompted to read through the community rules. Read and swipe through each page to proceed.
3
Sort the post order. You can filter the posts in any category by tapping one of the following filters at the top:
- Hot: filters the posts that are currently receiving a lot of attention.
- New: sorts the newest posts at the top.
- Top: sorts the most popular posts of all time.
The heart icon is the first icon on the left below each post.
5
Tap the speech bubble icon to view the replies for a post. It's under the post next to the heart icon. The number just below the icon display how many comments a post has. Once viewing the comments, you can post a comment of your own. To post a comment:
- Tap "Type your message here..." at the bottom.
- Type a message.
- Tap Post.
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Tap the sun icon to save a post. This asks you if you want to add the comment to your Hope Board.
- Tap Save to post the comment to your Hope Board.
This displays a variety of apps you can share the comment in. This includes Facebook, Twitter, Messenger, Text Message, email, and more.
If you feel a comment is abusive, inappropriate, or in violation of the Community Rules, tap the flag icon to report it.
9
Tap
to write a new post. It's the icon that resembles a pen and paper in the upper-right corner.
- The first time you write a post or comment you'll need to create a nickname and tap Send Validation Email. Then you'll need to check your email and tap Validate Email.
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Part 11

Part 11 of 11:

Joining Chat Groups

It's the icon with two speech bubbles on the bottom-right of the screen. This opens the Community tab where you can interact with other Pacifica users to vent, chat, share accomplishments, or give support.
It's the second tab at the top of the screen in the white bar.
It's the white button at the top of the screen. This displays a list of categories, such as Anxiety and Depression, Health, Interests, Work, School, and more.
This displays a list of chat groups for each category.
5
Tap a chat group. Chat groups are listed in alphabetical order under each category.
- You can also search for a chat group using the search bar at the top of the screen.
Use the bar at the top of the screen to type your nickname.
It's the green button. This adds the chat group to your community page. To participate in a chat group, tap the chat group under "Chat Groups" on your community page and you can start chatting. Simply type a message in the bar at the bottom of the screen and tap Send to post a message in the chat.
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