Anxiety coping tools

A playlist of videos for dealing with anxiety. See the full list at https://youtube.com/playlist?list=PLAq0z1u9IIcOqSlLgk6f65DTKgud72rll

A few grounding exercises

3-3-3 Rule

  • Name 3 things you see
  • Identify 3 sounds you hear
  • Move 3 parts of your body

5-4-3-2-1 Technique

  • 5 things you can see
  • 4 things you can feel 
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can touch

Rainbow Grounding

Look around you. Identify and name: 

  • 1 red object
  • 1 orange object
  • 1 yellow object
  • 1 green object
  • 1 blue object
  • 1 purple object

Anxiety Breathing

  • Inhale 4 seconds through the nose
  • Hold for 2 seconds
  • Exhale 6 seconds through the mouth
  • Slowing your breathing rate reduces hypertension, heart rate, blood pressure and oxidative stress.
  • Stop if you ever feel overexerted.

Panic Breathing

  • Inhale 4 seconds through the nose
  • Exhale 4 seconds through the mouth
    Hold for 5 seconds
  • Brief breath holds on the exhale can quiet the nervous system and restore you to a calm state of mind. This technique reduce the likelihood of hyperventilation during times of panic. 
  • Stop if you ever feel overexerted.

Writing Activities for Anxiety and Panic

Managing your Triggers – Handle difficult situations that cause emotional distress

Many of us have an immediate negative response to certain events that we would like to change. 

Maybe our heart rate increases and we get anxious every time a stranger makes eye contact.

Or maybe our anger rises quickly when someone does something we don’t like.

This exercise helps us explore these triggering events.

What is one trigger you want to work on?

Examples:

  • Uncomfortable social situations.
  • Riding in cars.
  • Having conversations that involve a difficult topic.

Start writing…

What stimuli is associated with this trigger?

This could be something someone might say, seeing a person, hearing a sound etc.

Start writing…

What automatic responses do you have to this trigger?

These might be emotions you feel, thought patterns, or bodily sensations.

Start writing…

Techniques for when you’re triggered

When something triggers you it can lead to intense emotional distress. There are different strategies you can try for managing this distress including:

  • Deep breathing exercises / other relaxation techniques.
  • Journaling techniques to help you process / understand how you’re feeling
  • Talking to a friend.

It’s hard to think of these strategies in the heat of the moment. But by taking the time to reflect on them now, you can make it easier / more automatic to take positive actions to manage your distress.

What is one technique you want to try in the future to help yourself when you realize you’ve been triggered?

  • Complete an Anxiety Breathing exercise.
  • Vent your feelings with a “Rant Zone” reflection exercise.
  • Calm your mind with a “5 to 1 Technique” SOS exercise.
  • Talk to a friend and let them know how you feel. 

What would you say to a loved one? – Direct compassion inwards toward yourself

If can feel easy to blame ourselves for bad situations, to think we’re not “good enough”, or to feel we don’t deserve happiness. 

Yet when someone we care about approaches us with a problem, we tend to be much more positive and supportive.

This deep dive aims to take the compassion we show to other people and direct it inwards to ourselves. 

What is a recent situation where you responded with self-critical thoughts or negative self talk?

Example: I dropped a plate full of food and made a huge mess.

Start writing…

What was your response to the situation?

What did you tell yourself during the situation? How did your response to the situation make you feel?

Start writing…

Who is someone that you support and care about? 

Example: My friend Susan

Start writing…

What if this person came to you in the situation you were in? What would you say to them?

Start writing…

How did your response change when it was directed at someone close to you vs directed at yourself?

Start writing…

Be Kind to Yourself

We tend to be harsher to ourselves than we are to the people we care about.

This habit can feel hard to change, but acknowledging it is the first step!

Next time you’re in a difficult situation, try to be more mindful of your self-talk.

If you notice it feels particularly critical, ask yourself: “Is this something I would say to a friend”?

Next time you are struggling, will you try to treat yourself like you would a friend?

  • I promise
  • I don’t think I can do that yet

How likely are you to be kinder to yourself next time you are struggling? With 1 meaning ‘not at all likely’ and 5 meaning ‘highly likely’

The grounding and writing techniques above are borrowed from an app Blue has been loving lately:

https://bluepeersupportresources.files.wordpress.com/2021/10/60ca5730be043d752ed21813_frame-92.png?w=477

Finch – Your New Self Care Best Friend.Meet your emotional support companion to finally make daily self care fun! Take care of your pet by taking care of yourself! Join Finch with my invite code 7W66J4A5VJ and get 600 Rainbow Stones!  https://app.befinch.com/share/yRC1

Apps for Anxiety and Stress

  • ePST  (electronic Problem-solving Treatment) is a web-based program aimed at reducing symptoms of mood disorders, stress, and anxiety through Problem Solving Therapy which is based on cognitive behavioral therapy. A virtual coach guides the user through a six step program: stating a problem, setting a goal, brainstorming solutions, choosing a solution, making an action plan, and enjoyable activities. The virtual coach provides personalized feedback and interactive activities. ePST records users’ self-assessments in order to track their progress. ePST will cost users $420, which includes six digital sessions guided by a virtual coach. Get it on: Web
  • Happify: For Stress & Worry aims to help users reduce stress, anxiety and negative thinking, and improve emotional well-being. Users create an account and answer a short questionnaire which helps the app suggest a “track” for the user. “Tracks” are groups of activities and games which help the user achieve their goals. Tracks are based on cognitive behavioral principles therapy, mindfulness and positive psychology and are created by professionals to help clients achieve specific goals. Examples of tracks include “Cope Better with Stress” and “Conquer Your Negative Thinking.” Users can access free tracks or choose to pay a subscription fee to access more tracks and features such as data statistics that help measure progress. There is also an AI coach present to help guide users. Users can participate in the Happify community through forums and public posts and they can also read a digest of positive news through Happify Daily. Cost: Free with in-app purchases. Get it on: Apple App Store, Google Play, Web
  • Headspace is an app that aims to bring the principles of mindfulness meditation to users’ lives, and hopes to improve concentration and mood, reduce anxiety, and increase productivity. Users can complete a 10-session free trial before deciding to purchase a subscription that provides access to a wide variety of sessions and programs. The Headspace library includes single meditations, session packs, meditations for children, and animated meditations. Users can choose programs and progress through Headspace at their own pace. Additional features include meditation reminders, tracking your practice statistics, and inviting a buddy to join and meditate with.  Cost: Free with in-app purchases. Get it on: Apple App Store, Google Play, Web
  • MoodGYM  is a web-based program that offers education and skills-practice for users struggling with common symptoms of depression or anxiety. Using principles of Cognitive Behavioral Therapy (CBT), MoodGYM encourages users to learn and practice new ways of thinking and reacting to daily situations. This can begin to change problematic or irrational thinking that may be contributing to a mental illness. MoodGYM consists of five interactive modules with exercises and quizzes. Users can also access a workbook with all of the exercises and quizzes they encounter through the program. MoodGYM is available for an annual fee of $27.00.  Cost: Payment Required. Get it on: Web
  • This Way Up is a web-based program that provides information and skills for overcoming anxiety and depression. With clinician-assisted, self-help, and school-based-prevention modules, This Way Up can be used by many different kinds of users who need help to cope with symptoms of depression and anxiety. Based on the principles of Cognitive Behavioral Therapy (CBT), This Way Up may be particularly useful for individuals who do not have affordable or accessible mental health services in their area. Access to This Way Up’s modules will cost users $59. Get it on: Web
  • Woebot is an AI-powered chatbot that uses principles of Cognitive Behavioral Therapy (CBT). Woebot guides users through managing distressing thoughts and feelings. After creating an account, users message with Woebot in the app. Through check-ins, Woebot prompts users to enter their mood and details explaining their mood and responds by suggesting tools, skills, and strategies to help. In addition to messaging, users can view a chart of their mood entries over time, and view psychoeducational media. Users can also access guided exercises such as, “challenge negativity” and, “challenge stress”. At the end of each conversation with Woebot, users are invited to rate the quality of the conversation. Woebot is not designed to be used in an emergency, or to manage psychiatric crises.  Cost: Free. Get it on: Apple App Store, Google Play, Web
  • BrainHQ is a cognitive training program accessible by computer or mobile app. It aims to improve users’ cognitive performance, such as sharpening attention, enhancing memory, and speeding up thinking. BrainHQ has a number of online exercises that are divided into six categories: Attention, Brain Speed, Memory, People Skills, Intelligence, and Navigation. Each of these categories holds a number of brain exercises that adapt to the users’ skill levels. Users have the flexibility to engage with BrainHQ for as little or as long as they would like. The free version provides access to a core set of exercises, but users must pay $14 USD per month or $96 USD per year to gain full access to the exercises.  Cost: Free with in-app purchases. Get it on: Apple App Store; Google Play; Web
  • Calm  is an app for mindful meditation. The home page shows a relaxing nature scene which can be customized to the user’s preference. Sections on the home page are: Music, Meditation and Sleep. The free trial version offers one meditation session per day, from 2 to 30 minutes in length, and focused music tracks set to scenic photos. Purchase of a subscription provides users with unlimited access to focused meditation programs, sleep stories, and customization options. Additional features include daily reminders to meditate and tracking of user meditation statistics. Cost: Free with in-app purchases. Get it on: Apple App Store, Google Play, Web
  • CogniFit  is a cognitive training program intended to help users improve brain functioning. By playing specially created games, users can address many core cognitive functions, including working memory, visual processing, speed, and attention. The user is prompted to complete an initial 10-minute cognitive assessment, customizable for each user and their goals. Training programs range from targeting dyslexia, insomnia or driving skills. Cognifit allows users to track progress over time and compare scores with those of other users. It is intended to provide diverse programs suited for many users, not just those looking for remediation of cognitive difficulties. Cost: Free with in-app purchases. Get it on: Apple App Store, Google Play, Web 
  • Foundations  is a mental wellness app designed to help users reduce the impact of mental health conditions. The app’s treatment is based in Cognitive Behavioral Therapy (CBT), Mindfulness/Meditation, and Positive Psychology. Foundations features programs such as Challenging Thoughts and My Strengths which consist of a number of tools such as readings, audio clips, and exercises. Users can access these programs and other tools in the Library section of the app. Other areas of focus include relaxation techniques, sleep, and relating to others. The app also allows users to review their history of assessments, activities within the app, and badges they’ve earned. Cost: Free. Get it on: Apple App Store, Google Play, Web
  • Insight Timer  is a meditation app that aims to help users reduce anxiety, manage stress, and improve sleep. The app holds over 100,000 free guided meditations with over 200 topics, such as Abundance, Workplace, Addiction, and many others. Users are able to filter meditations by length of sessions (ranging from 5 to 30+ minutes), meditation type, topic, staff picks, and what’s popular that week. In the Learn tab, users are also able to access live events, workshops, courses (e.g., “Stop Anxiety Through Psychological Openness”, a 5 day course for 20 min/day), and one-on-one private mentoring sessions with a teacher of their choosing for a fee. While the app can be used without creating an account, users can create an account to connect with friends, use the daily mood tracker, bookmark meditations, and track their progress (e.g., number of consecutive days spent meditating). The app is free, but users can pay a subscription fee of $59.99/year or $9.99/month for additional courses and features. Cost: Free with in-app purchases. Get it on: Apple App Store, Google Play, Web
  • MoodMission  is targeted at people experiencing symptoms of stress, anxiety, or depression. The app provides different activities, or “missions”, based on how the user is feeling. Users select how they feel at a particular time (anxious, depressed, or neither), how distressing their feelings are, and choose from a range of options which best describes the problem (e.g. ‘I can’t stop thinking about something’ or ‘I can’t quite put my finger on it’). Based on the user’s responses, 5 missions are provided, with objectives and an explanation of why this activity may help. Missions can be behavior-based (e.g. learn how to knit, crochet, or sew), physical-based (e.g. push ups), thought-based (e.g. decatastrophize) or emotion-based (e.g. breath and emotions meditation). Users choose to accept a mission, mark the mission as complete when finished, and then rate how distressed they feel following the mission and how helpful they found it. The mission log shows all completed missions and various achievements (i.e. completed one mission, completed 10 behavioral missions, completed 20 emotional missions). Users are assigned ranks as they progress through the app activities. As data from the app is being used for a research study conducted by Monash University, users are asked to complete 6 surveys of about 5 minutes each before unlocking the app, on topics such as well-being and moods and emotions. Cost: Free with in-app purchases. Get it on: Apple App Store, Google Play
  • Muse  is a wearable device in the form of a headband designed to sense the electrical rhythms of the brain. The headband is coupled with a smartphone app that monitors the user’s brain electrical activity in real time. Users receive immediate feedback about their brain activity while they meditate, so that a “calm” pattern can be achieved. After each session, users can view a graph showing the amount of time spent in calm, active, and neutral states. Users can track and measure their progress. Cost: Free with in-app purchases. Get it on: Apple App Store, Google Play, Web
  • myStrength is both a web and mobile application offered through healthcare providers, benefit plans, and similar sponsors. The application begins with general questions regarding interests in myStrength and then a more comprehensive questionnaire involving the user’s emotional state to personalize their settings. Along with provider information, the app has five sections of Home, Activities, Me, Progress, and Community. The Home screen lets the user choose a daily focus such as Drug or Alcohol Recovery or Improving Sleep along with personalized quotes. Below this are popular activities, the whole library of which can be found in the Activities section. This section holds all the focus areas and topics that will provide the user with related resources like videos, audio, information, and other exercises. The user can track their health, create goals and habits, and set up a sleep program through the Progress section. In the Community users can share inspirational or other photos with fellow users. The Me area is for account info, favorite communities, and saved activities. Cost: Free. Get it on: Apple App Store, Google Play, Web
  • Personal Zen is a mobile game app geared towards individuals experiencing stress and anxiety. The app uses attention bias modification (ABM) to reduce a user’s tendency to focus on negative information and build resilience to stress and anxiety. For the app’s main exercise, users first complete a daily check-in regarding their stress and mood. Based on the responses, the app suggests a personalized goal (i.e., how many minutes of game play is recommended for the user, which typically ranges between 5-10 minutes per day). The game shows two sprites; a friendly one and an angry one. Users are instructed to shift attention to the friendly sprite by tracing a path created by the sprite. Users continue to repeat this until their daily goal has been met. Other features include a mood log and psychoeducational content. Users must pay a subscription fee of $2.99/month after a 30-day free trial. Cost: Free with in-app purchases. Get it on: Apple App Store, Google Play, Web
  • Smiling Mind is an app that offers guided training in mindfulness meditation with the aim to help users achieve better mental health and balance. After users download the app, they are asked to fill out a few questions that will help the app cater to their interests and needs (e.g. better sleep, improve relationships). With programs targeted to users in different age groups (7-9; 10-12; 13-15; 16-18; and Adults), Smiling Mind provides an assortment of directed practice sessions that teach the fundamentals of mindfulness meditation. Each program can range from 1 to 21 modules with 2 to 20 sessions within. Each session lasts anywhere from 1-10 minutes and can be completed at any time.  Cost: Free. Get it on: Apple App Store, Google Play, Web
  • SuperBetter is a gamified program intended to help users build resilience, defined as “the ability to stay strong, motivated and optimistic even in the face of difficult challenges.” SuperBetter aims to help the user track their goals and achievements, while also providing education about the importance of each activity. SuperBetter invites users to create a fully customizable “Secret Identity” to tackle quests, use power-ups, and identifies “Bad Guys” for users to defeat. Users can conquer a real-life “quest” by completing tasks that are shown to increase overall health and well-being. Examples of “Quests” and “Power-up’s” include drinking water, reaching out to an old friend, walking around the block, and practicing “self-care” others. Through “Allies”, SuperBetter offers a social option to challenge friends to join a user’s quest, and users can customize their quests, challenges, and “Bad Guys” to address a variety of real-life concerns, from physical health, emotional health, and social connection. Users can also download “PowerPacks” which are designed to help people with symptoms of conditions such as depression, chronic pain, and anxiety. Other features include goal-setting, tracking gratitude and reviewing achievements. Cost: Free. Get it on: Apple App Store, Google Play
  • Unmind is a web and mobile application offered through employers. Unmind uses principles of Cognitive Behavior Therapy (CBT) including third wave approaches, mindfulness, and positive psychology to help provide proactive mental wellness support to employees. The app aims to improve areas such as sleep, stress, anxiety, mood, productivity, and general well-being. Consumers start with an assessment, or an Index, which measures a person’s overall mental health and well-being. Once complete, Unmind provides recommendations for Tools and Series to support that person. Tools include audio clips and meditations centered around a specific topic, while Series are psychoeducational courses designed to increase awareness around topics such as Mental Health at Work, Suicide, Trauma, and Relationships. There is also a mood-tracking feature, a tool for sending Praise to peers and co-workers, and a section for connecting to important resources such as crisis support and internal company supports. Cost: Free. Get it on: Apple App Store, Google Play, Web
  • Unwinding Anxiety is an app that aims to reduce stress and anxiety through a step-by-step mindfulness-based program. There are 30 daily modules that are about 10 minutes in length, which include self-paced video lessons and mindfulness exercises. Other features of the app include journaling to help identify anxiety triggers and track progress, weekly calls with experts, an online support community that covers different discussion topics and tips, and daily check-ins that ask about the user’s feelings and anxiety and then provides a brief mindfulness practice. There are also other tools to help users reduce their worry or stress in the moment, such as the worry tool, stress meter, and stress test. The app is free for the first 4 video modules, but then users must pay a subscription fee of $29.99/month, $139.99/6 months, or $209.99/year to receive full access to the modules and features. Cost: Free with in-app purchases Get it on: Apple App Store, Google Play, Web
  • Be Mindful  is a web-based program that offers users basic principles of mindfulness to help manage the problems of everyday life. The program is broken down into 10 modules that can be completed online over 4 weeks and provides education and practice in Mindfulness-Based Cognitive Therapy (MBCT), Mindfulness-Based Stress Reduction (MBSR), and is approved by the United Kingdom National Health Service (NHS). Be Mindful also provides guided practice, including audio downloads, for users to complete during their daily routine to help mindfulness become an automatic part of living. Users can track their progress in the program, and receive an “Aftercare Pack” in the mail when they finish. Be Mindful has also recently added a free trial program. Mindfulness has been featured heavily in recent research and Be Mindful may be an accessible way for interested users to try it out for themselves.  Cost: Payment Required. Get it on: Web
  • Good Days Ahead  is a web-based, interactive psychoeducation package that works with the principles of Cognitive Behavioral Therapy (CBT) for the treatment of anxiety and depression. The program is mainly marketed to clinicians who use the program to supplement traditional psychotherapy, but it can also be purchased directly by consumers if desired. Users are asked to rate themselves on anxiety and depression scales and these ratings are graphically displayed as the user goes through various aspects of the program. The program contains 9 lessons that cover the basic concepts of CBT, the “Thinking Skills” or cognitive aspects of CBT, the “Behavioral Skills” of CBT, “Schemas” and various “Coping Tools”. Expert therapists provide video based instructions during these lessons. The lessons are complemented by a “Practice Section” in which users produce a detailed “Thought Change Record” to monitor progress and to prepare for future stressful events. A mobile app called “ReThink” can also be used as a supplement to the web-based version of the program. The app allows the user to record thoughts and reactions that can later be entered into the computer program, but does not allow access to a full version of the program.  Cost: Payment Required. Get it on: Web
  • HAPPYneuron Pro is a web-based cognitive remediation suite designed to be used by qualified professionals treating individuals suffering from disorders in cognitive functioning. HAPPYneuron Pro has a number of cognitive therapy exercises that target areas of Executive Functioning, Verbal Memory, Visual Memory, Spatial Memory, Visual and Spatial Abilities, Visual Attention, Processing Speed, and Auditory areas. Exercises include deciphering quotations, sorting numbers in a grid, mentally rotating figures, categorizing words and determining where to place them. HAPPYneuron pro is intended for those who are dealing with symptoms of depression, bipolar disorder, and schizophrenia as well as people who are aging or dealing with cognitive issues due to brain injuries. Cost: Payment Required. Get it on: Web
  • eQuoo: Emotional Fitness Game is a gamified app designed to teach users “emotional intelligence skills” and how to become better communicators. The app bases its content on Cognitive Behavioral Therapy (CBT) and Positive Psychology. Users help fictional characters navigate through difficult circumstances by selecting how these characters should react in certain situations. Whether the user selects the wrong or right reaction, they are able to learn about how they should and should not behave in similar situations as the game provides feedback for each selection made. eQuoo has different genres (e.g. openness, neuroticism, agreeableness, self-serving bias, extraversion, reciprocity) in each level and users unlock more levels as they play the game.  Cost: Free with in-app purchases. Get it on: Google Play, Apple App Store, Web
  • Lumosity is a multi-platform and web-based cognitive training app. Upon signing up with a social media account or email address, users are invited to complete a “Fit Brains” assessment that evaluates the user’s response speed, attention, and memory. After completing the assessment, Lumosity offers one free “training game” per day, with the option to purchase unlimited gameplay via monthly subscription. With a premium subscription, users can also track their progress in each category over time, both in comparison to past scores as well as to others in their age group. Cost: Free with in-app purchases. Get it on: Apple App Store, Google Play, Web
  • MoodKit is an app designed to help users experiencing depression. Based on Cognitive Behavioral Therapy (CBT), MoodKit offers users a variety of tools to support the user. First, there are wellness activities that fall into one of five categories: Productivity, Social, Enjoyment, Physical, and Healthy Habits. Moodkit can guide the user through challenging problematic thoughts and provides space for tracking symptoms. Finally, there is a journal for users to record important events or information for easy access in the future. 
  • Cost: $4.99. Get it on: Apple App Store
  • MyLife Meditation (formerly Stop, Breathe & Think) is a web-based program and mobile app for mindfulness. The app guides users through the basic steps of mindfulness: identifying thoughts and emotions in the moment while practicing meditative techniques to achieve a relaxed state. MyLife Meditation first has users rate their mood in a unique “check-in” system and then identifies one or more brief mindfulness meditation exercises that might be helpful. Each exercise specifically focuses on teaching users to bring “kindness and compassion” to their everyday interactions. The program lets users track their general mood over time, which may help identify trends and patterns. Cost: Free with in-app purchases. Get it on: Apple App Store, Google Play, Web
  • Sanvello: Anxiety & Depression  uses principles of cognitive behavioral therapy (CBT) to help users with symptoms of anxiety, depression or stress. Users complete a self assessment questionnaire and receive anxiety, stress and depression scores. Sanvello uses these scores to track the user’s progress over time and to provide personalized activities and exercises. Exercises include educational articles and videos, guided meditations, and mood tracking. Some other tracking features are found under the tools tab including meditation, health, hope, thoughts, and goals. Sanvello offers two social features. The first is a Healthcare feature where users can give a professional access to their profile and information. The second is a community message board where users may connect by posting, liking and chatting. Cost: Free with in-app purchases. Get it On: Apple App Store, Google Play, Web
  • COGPACK  is a cognitive remediation suite that offers cognitive remediation solutions for clinicians and their clients. While it is recommended for use with a qualified provider, there is a version available for users at home on their own. It offers exercises with a variety of difficulty levels to target visual-motor functioning, comprehension, attention, memory, language use, and skills training. It also allows clinicians and users to determine the initial difficulty level. COGPACK allows the supervising clinician to be directly involved in their clients’ training, and provides feedback that allows them to track progress over time. Scores can also be compared to periodically updated norms. Cost: Payment Required. Get it on: Web
  • 7Cups: Online Therapy  is an app that connects consumers to peers or licensed online mental health professionals. The app allows users to chat with people 1-on-1, or join group chats to discuss any mental health-related topic. There are communities that users can join based on various needs for support, such as addiction support and anxiety support. There are also communities for young people of color (POC), hobbies, or for positivity and gratitude. 7Cups features a “Path” system that includes goal setting and psychoeducation about varying mental health conditions. Cost: Free with in-app purchases. Get it on: Apple App Store, Google Play, Web
  • GG OCD – Thoughts Exercise aims to improve symptoms of OCD, specifically negative thinking, by increasing the user’s awareness of negative thoughts and training the brain to challenge them. The app guides users through 47 “levels,” 15 of which are available for free. Each level consists of short games. The first few levels aim to promote positive self talk. Later themes include: self esteem, belief in change, self criticism, negative thinking, coping, and more. There are also 3 assessments as the user progresses through the levels. Additional features such as mood tracking can be unlocked through purchase of a subscription or a one-time fee. Cost: Free with in-app purchases. Get it on: Google Play, Apple App Store, Web
  • IntelliCare Hub is a part of the Intellicare Suite* of mental health apps. It provides users with assessments of their moods and overall mental health. The app has four main sections “History”, “Assessments”, “Apps”, and “Resources”. “History” gives users an overview of their changes of moods, depression, and anxiety. In “Assessments”, users can record their mood. Based on the assessments, IntelliCare Hub will further recommend apps from the Intellicare Suite under the “Apps” section. “Resources” has two additional sections: “Get Help Now” and “Let’s Learn”. “Get Help Now” provides numbers of mental health hotlines if a user is experiencing a crisis. “Let’s Learn” gives information on self-care and helping others. Cost: Free. Get it on: Apple App Store, Google Play, Web
  • IntelliCare: Day to Day   is part of the Intellicare Suite* of mental health apps. Day to Day is designed to help users create and implement small steps to improve their mood, and “day-to-day” experience. Day To Day reminds users to complete daily challenges to “Activate Pleasure”, “Solve Problems”, “Challenge Thinking”, “Cultivate Gratitude”, and “Increase Connectedness” with their social supports. The app provides options to customize and schedule reminders that fit the user’s needs with small reminders throughout the day and/or week. Cost: Free. Get it on: Google Play, Apple App Store
  • IntelliCare: My Mantra  is part of the Intellicare Suite* of mental health apps. My Mantra allows users to create and remind themselves of daily mantras (e.g. “I am awesome”, “I can do anything I put my mind to”). The app encourages users to create Mantras that are meaningful for them, and assign photos to each mantra . The app offers customization options, as well as the opportunity to set reminders to view the users’ mantras and associated photos. Cost: Free. Get it on: Google Play, Apple App Store, Web
  • IntelliCare: Thought Challenger is part of the Intellicare Suite* of mental health apps. Thought Challenger uses principles of cognitive behavioral therapy (CBT), to help users challenge their automatic negative thoughts. New users are asked to sign in and are presented with a tutorial about how to use the app. To use the main thought challenging feature, the user enters a potentially unhelpful thought into the app, which guides them through ways to challenge the unhelpful thought. At the end of the entry, the user is then asked to enter an alternative response to their previously unhelpful thought. Users are able to see a history of their negative thoughts, and how each was reframed.  Cost: Free. Get it on: Apple App Store, Google Play Store, Web
  • Meru Health   is an app designed to help reduce symptoms of depression, anxiety, and burnout while increasing resilience. It is based in Cognitive Behavioral Therapy (CBT) and Mindfulness. The app also integrates heart rate variability biofeedback, to help users self-regulate and track their physical responses to stress. The app includes support from a licensed therapist, and access to peer support groups via the online community at Meru. Users are provided with guided programs and exercises to complete throughout 12 weeks. Users can track their progress in reducing symptoms of mental health challenges. Cost: Free. Get it on: Apple App Store, Google Play, Web
  • Nod  is an app geared towards helping college students stay socially connected. There are five options users choose to indicate their desired level of social connection: “Keeping in touch from afar”, “Taking on goals together”, “Connecting through kindness”, “Staying tapped into my college”, and “Deepening connections”. Based on these rankings users are given personalized activities they can perform to support their choices. Users also have the ability to change up their preferences and explore all the activities. Some examples of activities include: “Contact someone you have not heard from in a while”, and “Read books to children online”. Another feature is the Reflect section of the app. This section aims to bring more self awareness through interactive illustrations and guided meditation. * While Nod is free to download, it is only available at institutions of higher education who partner with Nod to deliver it to their students. Visit www.heynod.com for more information. 
  • Wysa  is an artificially intelligent (AI) chatbot who can coach users to better cope with daily stresses. Wysa is designed to help with a variety of issues, including depression, anxiety, sleep, issues facing the LGBTQ+ community, and more. Users select the areas they want to work on on the home screen. Users can then choose to chat with Wysa or complete other self-care activities. When chatting with Wysa, the user is presented with multiple response options as well as a text box to type customized responses. From there, Wysa guides users through cognitive reframing, breathing exercises, and other strategies depending on how they report feeling and what is appropriate for that situation. Conversations are not saved in the app, so there is no log-in or account required. Users can also connect with a licensed therapist through the app (for an additional payment). There is also an “SOS” section where users can create a safety plan and access crisis helplines.  Cost: Free with in-app purchases. Get it on: Apple App Store, Google Play, Web
  • GG Positive Body Image  is a mental health app which provides daily exercises to help the user cope with negative thoughts about their body and self. The app is made up of 51 levels (15 free) and expect the user to do 3 levels a day. Each level acts as a game by prompting the user with potential thoughts which they must either accept or reject. There are 3 assessments scattered throughout the levels which quantify the user’s body image with multiple personal questions. The full app can be unlocked by paying either a $4.99 monthly subscription or $19.99 lifetime purchase. Cost: Free with in-app purchases. Get it on: Apple App Store, Google Play, Web
  • Healthy Minds Program is a meditation-based app that aims to help users manage their stress and mental wellness. After completing a baseline questionnaire, users can choose to learn about the basics of the program in the ‘Foundations’ section. Users can also partake in 5-30 minute exercises in programs focused on Awareness, Connection, Insight, and Purpose. Other tools include individual meditations, and the ability to track the number of days the user has meditated. Cost: Free. Get it on: Apple App Store, Google Play, Web
  • MindShift  is an app created to provide tools based on cognitive behavioral therapy (CBT) and information to young adults experiencing anxiety. It contains information about common sources and symptoms of worry, anxiety and panic, and has a checklist for users to complete to help determine the types of anxiety they most commonly face. Users can access guided relaxation exercises, basic cognitive behavioral therapy techniques for anxiety, and create individualized coping plans for common anxiety-provoking situations. There are also motivational quotes for the user to use as inspiration. MindShift focuses on test anxiety, perfectionism, social anxiety, performance anxiety, worry, panic, and conflict, but has general tips that can be used for all types of anxiety. Cost: Free. Get it on: Apple App Store, Google Play
  • NeuroFlow  aims to help users track and maintain their wellness using principles of cognitive behavioral therapy (CBT). Downloading NeuroFlow requires an invitation from a healthcare provider or specialist. Users are provided a ‘To do list’ of activities to help manage areas they want to improve (ex: sleep, stress, pain, etc). By completing activities, users earn points which can be converted into gift cards. Other tools include ‘Trackers’ for tracking items such as mood and sleep; videos, audio and readings for psychoeducation; a journal; and ‘Crisis Resources’. Cost: Free. Get it on: Apple App Store, Google Play, Web
  • Sinasprite is a game which helps users practice tools based on mindfulness and cognitive behavioral therapy to manage stress and anxiety. Once a user creates their account and completes a quick assessment, users are led through various gamified exercises by the game’s main character, Socks the Fox. Coping tools and exercises include meditation, digital painting and journaling. The app also teaches users about various concepts such as scheduling worries and understanding locus of control. Other features include a “Shrine”, where users can save images and paintings in a virtual gallery. Users can upgrade their app through monthly ($14.99) or annual ($119.99) subscriptions. Upgrades include unlimited Journal entries, unlimited paintings, monthly Oracle assessments, and no time limits for meditations. Cost: Free. Get it on: Apple App Store, Google Play, Web
  • Talkspace Counseling & Therapy  is an app and web service designed for users seeking online psychotherapy. Users are paired with a licensed therapist after a free consultation. Talkspace offers therapists that specialize in various backgrounds (e.g. stress and anxiety, depression, PTSD, LGBTQ issues, work/life issues, and couples’ therapy). The main app screen is the “Talkspace”, where users can text, video, and voice messages their therapist. Users can adjust settings, view timelines and track their progress in the “Journey” tab. Users can also find information on the assigned therapist, such as experience, credentials, focus, treatment approaches, and availability/time zone. A paid subscription is required for users to access services; the cost of subscription varies with the type of service. Cost: Free. Get it on: Google Play, Apple App Store, Web
  • ACT Companion: Happiness Trap  uses acceptance and commitment therapy (ACT) to help users overcome anxiety, stress, depression, and other clinical issues. A main feature of this app is the guided meditations. ACT Companion: Happiness Trap has over two and a half hours of guided mindfulness audio tracks. Tracks last between five and fifteen minutes and cover topics such as Notice Your Emotion, Observing Your Thoughts, and The Observing Self. Additionally, ACT Companion: Happiness Trap groups its exercises into three groups: Be Present, Open Up, and Do What Matters. In each group there are guided mindfulness audio tracks and exercises. Users can pay to unlock other features including ACTometer, Check-In, and Crisis Tool. Prices are $0.99 per month or a one time payment of $9.99. Cost: Free with in-app purchases. Get it on: Apple App Store, Google Play, Web
  • Moodnotes – CBT & Mood Tracker is a mood tracking and journaling app that uses skills from Cognitive Behavioral Therapy (CBT) to help improve thinking habits. Users create entries by selecting a matching emoji and making notes to go along with their mood. Moodnotes features an “Insights” section which shows users their mood over time and what thinking traps they may be falling into. The paid version of Moodnotes features unlimited entries, and the ability to “Check a Thought” which helps users further challenge negative thinking. Cost: Free with in-app purchases. Get it on: Apple App Store
  • Remente – Self Improvement  is a self-monitoring and goal setting app where users can track progress in social, romantic, physical, professional, personal, familial, recreational, and financial aspects of life. Users rank each of these areas from 1 (not satisfied) to 10 (very satisfied). Users can create their own goals or use a goal curated by Remente (e.g., 10,000 Steps a day, Read a book in 7 days). Selected goals and steps for the goal are added to the user’s to do list on the “Plan your day” page. The resources tab offers tips and educational information on goals and personal development. Additional features include a mood tracking feature where the user rates their mood using emojis and notes why they are feeling a certain way, a journaling feature, and the ability to see an overview of the user’s tracked activities. The paid version of Remente unlocks unlimited entries ($70 per year, $12/mo, $$150 lifetime) Cost: Free with in-app purchases. Get it On: Apple App Store, Google Play, Web
  • Self-Help for Anxiety Management   (SAM) is an app for individuals experiencing symptoms of anxiety. It provides users with a symptom tracker, educational articles and external links, relaxation techniques, and additional coping skills and practice for managing anxiety. SAM also includes a “Social Cloud,” a closed social networking function that allows SAM users to share experiences, suggestions, and support. Cost: Free. Get it on: Google Play, Apple App Store
  • Total Brain  is an app that aims to helps educate the user about mental health while developing self-awareness around the user’s mental status. Upon first use, app users are guided through a 20 minute brain performance assessment, the results of which are used to tailor and prioritize the app’s content for the new user. Once the assessment is complete, users are guided to Total Brain’s home screen. There, users are invited to begin their “Journey” within the app (Become More Resilient, Achieve Sharp Focus, Improve Your Memory, etc.). Within each brain training “Journey”, the app offers short guided meditations, breathing exercises, brain training games, and short coaching videos delivered by a mental health practitioner. At any time via the tab bar, the user can navigate to the “Assess” screen to access their brain performance statistics, or navigate to the “About You” screen to track progress or modify settings. Cost: Free. Get it On: Apple App Store, Google Play
  • Clinicomis a web-based application which provides a comprehensive evidence-based assessment to inform treatment for clients and mental health clinicians. Through a link provided by the provider, clients are given a list of questions which adapt based on the client’s responses. Clinicians can view the client’s results and are given a set of recommended diagnoses, with options to create follow up assessments and track client progress. Clinicom incorporates over 90 existing assessments into its proprietary assessment.  Get it on: Web 
  • Cogmed  is a web-based cognitive training suite available through affiliated schools or clinics. With help from a CogMed Coach, users are tasked to complete five to ten weeks of visuospatial and verbal tasks designed to improve working memory in users struggling with cognitive difficulties. This includes assessments prior to and after completion, which lets users track their progress and consolidate their gains. Training sessions last 25-50 minutes each and adapt to the user’s capability as they progress through the program. Get it on: Web
  • CalmHarm is an app designed to help manage self-harm. Based on principles from Dialectical Behavior Therapy (DBT), Calm Harm teaches teenagers to resist and manage urges to hurt themselves. In addition to providing basic information about self-harm, Calm Harm includes four modules: ‘Distract’, to focus attention off of the urge; ‘Comfort’, to build positive self-regard and constructive habits; ‘Express’, to communicate negative emotions in more effective ways; and ‘Release’, with alternative behaviors for safely venting an unbearable urge. Each activity ranges from 5 to 15 minutes, and can be extended if the user needs more time to manage the urge to hurt themselves. Calm Harm also has a tracking function that allows users to view their progress and take note of patterns and trends in their thoughts, feelings, and behaviors related to self-harm. Cost: Free. Get it on: Google Play, Apple App Store
  • Medito: Meditation and Wellness is an app that uses meditation, mindfulness, and breathing exercises to improve mental well-being for its users. The “Home” tab provides an overview of various meditations in the app. Users can choose from a preselected Daily Meditation, a Timer to begin a self-guided meditation, Downloaded meditations, and meditations for Sleep. For new users, there is an optional 8-step course which provides an introduction to meditation practice. There is also a daily quote, and a box that displays the user’s statistics such as minutes meditated and sessions listened to. Specific meditations can be accessed in the Packs tab, and include topics such as Body Scan, Compassion, Gratitude, and Stress & Anxiety. Medito is completely free to download and use. Cost: Free. Get it on: Apple App Store, Google Play, Web
  • TF-CBT Triangle of Life is a game app designed for children and adolescents who have experienced trauma. The app is based on Trauma Focused Cognitive Behavioral Therapy a science-backed treatment appropriate for this population. The app aims to help children and adolescents change their thinking and behaviors and reduce negative emotions. Users of the app embark on a journey to help animals deal with personal problems. These problems are addressed through discovering clues to help address the animals’ thoughts, feelings, and behaviors. Through using the app, children and adolescents may build social and emotional skills by better understanding the feelings of the characters and learn ways to address and solve problems. Cost: Free. Get it on: Apple App Store, Google Play
  • UpLift – Depression & Anxiety  uses principles of Cognitive Behavior Therapy (CBT) to help users with depression and anxiety. The app creates a plan based on how many sessions users can do per week and what their outcome goal is. UpLift provides 12 personalized and interactive sessions which consist of answering questions, mental exercises, and customized feedback and guidance. Some examples of sessions are “Mood Boosters”, “Positive Activities”, “Trigger Plan & Exposure Ladder”, and “Recognizing Thought Errors”. Other features include a moodtracker and CBT-based tools for managing depression and anxiety. The first session is free, with the remaining sessions available by paying $69.99 per year. Cost: Free with in-app purchases. Get it on: Apple App Store

Additional apps with a credibility rating below ⅗ can be found on Mental Health App Guide | One Mind PsyberGuide 

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