Mental Health Apps to Keep You Moving Forward
It can be difficult to figure out how to take care of ourselves outside of a therapy session. There are so many aspects to self-care, so how can we lighten the mental load on ourselves, especially when we are already struggling? Here are a few apps I use regularly and often recommend to clients:
Bearable Mood Tracker
Available on: Apple and Android
Cost: Free for many features, $39.99 per year for the full version
Why I love it: Bearable allows you to check in regularly with how you are feeling on a scale of 1-10. You can customize how often it sends you notifications to check in, so I like to check in up to 3 times per day if it’s not inconvenient. You can track as little or as much about your day as you want, from what medications you took, to who you were with or what you were doing at that time, symptoms, energy levels, and more. You can sync it to the data from your smart watch device, so it also tracks your heart rate and sleep patterns. My favorite part of this app is the amount of data it puts together for you. The app gives you insights to see how different aspects of your life correlate with each other. You can see how your sleep patterns change with your depression symptoms, or the effect different people have on your mood. I especially love the app for helping people with bipolar disorder or cyclothymia start to track their mood shifts and prepare accordingly. The free version covers a lot and can get you in some good habits of tracking your mood, and the paid version gives you even better insights.
SMART Recovery App
Available on: Apple and Android
Cost: Free
Why I love it: SMART recovery is an evidence-based, peer-supported recovery program. It is a fantastic alternative to 12-Step groups. SMART recovery is widely used in some regions, such as the UK, and it is gaining ground in the USA as well. The app walks you through lots of activities to help you uncover reasons for use, set goals, and build the life you want to live. It also connects you to meetings all over the country where you can find support from other people in recovery.
Finch: Self-care Widget Pet
Available on: Apple and Android
Cost: Free, $39.99 per year for the full version
Why I love it: I’m from the Tamagotchi generation, so when I found a digital pet that encourages self-care I got so excited! This app checks in with you to see how you are doing. It encourages mindful reflection on why things are going that way for you, without trying to make you feel “better” or encourage toxic positivity. You can set self-care goals, like washing your face or going for a walk, and it will check in with you about how your experience was with your goals. It also gives you insights about how different activities or people seem to be affecting you, and then uses that information to help you deepen your self-reflection skills. It has great mindfulness and breathing techniques. I love that it has a First Aid section where you can do a quick activity if you are in crisis. Oh, and did I mention that the actual pet is so cute!?! You end up with bonuses for doing activities in the app, which let you purchase fun items for your pet. You can also add friends to the app and send each other encouragement! There is a lot to do on the free version, and the paid version makes it a little easier to customize and access more activities.
Woebot: Your Self-Care Expert
Available on: Apple and Android
Cost: Free
Why I love it: While not a replacement for therapy, this app uses basic Cognitive Behavioral Therapy (CBT) and Dialectical Behavioral Therapy (DBT) techniques to help you solve problems and feel better. It uses AI instead of a real person to chat, so sometimes you can get stuck in a bit of a feedback loop, but the app is really cute. It also uses clinical questions to see how you are doing, and tracks it over time. There’s room for journaling, and it checks in with you when you ask it to. This is a great tool for those 2am times when you may not be in a full-blown crisis, but are having a hard time with racing thoughts about a problem you are going through. It also points to resources when a problem really needs professional help, like with abusive relationships.
Other therapist-recommended apps:
DBT Coach: practice or learn DBT skills on your phone, and log your diary cards
Goattmn Decks: Several “card decks” to help promote intimacy with couples
Insight Timer: meditations, talks, and music to help calm your mind and lower your stress
Headspace and Calm: guided meditations and mindfulness activities
Love Nudge: take the 5 love languages quiz with your partner, and then receive gentle nudges to fill your partner’s “love tank” throughout the day.
Abide: Guided Christian prayers and meditation to help you sleep, calm, or prepare for the day. Also includes stories for kids to fall asleep to.
I hope this has been helpful for you! I would love to hear what apps help your mental health, too.