References
[1] Czyz et al. 2013. DOI: 10.1080/07448481.2013.820731 [2] Leigh and Flatt 2015. DOI: 10.1136/eb-2015-102203 [3] Neary and Schueller 2020. DOI: 10.1016/j.cbpra.2018.01.002 [4] Sucala et al. 2017. DOI: 10.1002/da.22654 [5] Firth et al. 2016. DOI: 10.1002/wps.20472 |
Studies suggest that some students prefer to "self-manage" their mental health [1]. Given that many students experiencing mental health deterioration do not require high-intensity downstream treatment, self-management mental health apps can be a great, lower-intensity alternative. DO APPS REALLY WORK?
While the number of available apps is increasing, very few are associated with empirical evidence (meaning that we often don't know how well they truly work) [2]. App Rating Platforms, such as PsyberGuide [3], can help you decide on whether or not an app is right for you. Scholars have also published several systematic reviews that break down the positive and negative elements of a number of mental health apps [4-5]. Remember that just because an app has some published evidence around it, that doesn't necessarily mean that it will be effective for you. HOW OUR APP LIBRARY IS CURATED
Our Mental Health App Library provides some suggestions for apps that range from guidance around mediation and mindfulness, specific tools for managing and journaling feelings of stress, anxiety, and/or depression, as well as more specialized apps that cater to communities living with more complex mental illnesses (i.e., PTSD, bipolar disorder).
We've also included a bit of a legend:
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NOTE: |
Although some apps can be good self-management alternatives to downstream treatment, they
should not be considered a replacement for mental health care or advice from a medical practitioner. |
cognitive behavioural therapy (CBT)
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MoodKit is a one-of-a-kind app designed to help you apply effective strategies of professional psychology to your everyday life! With four integrated tools to monitor your mood and take action where needed.
$6.99 / one time purchase Associated Research: [1] Dahn et al. 2019. DOI: 10.1016/j.beth.2018.12.003 [2] Bakker et al. 2018. DOI: 10.1016/j.brat.2018.08.003 |
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MindBeacon™ empowers you to change your negative and anxious thoughts to feel and function better, improving your quality of life. Live Therapy option is available to select regions and employees with certain health benefit programs.
Free (Ontario residents) |
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AbilitiCBT is an internet-based cognitive behavioral therapy (iCBT) program that you can access from any device, any time. CBT works by helping you understand and change the thoughts, feelings and behaviors that are causing you problems. AbilitiCBT works the same way, but virtually.
Free |
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BetterHelpBetterHelp is the convenient way to get professional help from a licensed therapist. With over 20,000 trained, experienced, and accredited therapists covering a wide range of areas – including depression and anxiety – it’s never been easier to receive personal, professional help when you need it.
$60-90/wk billed monthly |
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anxiety
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SAM might be perfect for you if you’re interested in self-help, but meditation isn’t your thing. Users are prompted to build their own 24-hour anxiety toolkit that allows you to track anxious thoughts and behaviour over time, and learn 25 different self-help techniques.
Free |
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Mindshift CBT is a free self-help anxiety relief app, that helps you reduce worry, stress, and panic by following evidence-based strategies. Using CBT tools, you can challenge negativity, learn more about anxiety, develop more effective ways of thinking, be mindful, and relax.
Free Associated Research: [1] Paul and Fleming 2018. DOI: 10.1007/s41347-018-0074-2 [2] Marshall et al. 2021. DOI: 10.3389/fpsyg.2021.775775 |
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CBT Thought Diary allows you to record negative emotions, analyze flaws in your thinking, and re-evaluate your anxious thoughts. This is a great app for gradually changing your approach to anxiety-inducing situations and your thinking patterns for future situations.
Free, with option for in-app purchases. |
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Depression
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Happify's science-based activities and games can help you overcome negative thoughts, stress, and life's challenges. Conquer negative thoughts, cope better with stress, build self-confidence, achieve mindfulness through medication, and more.
$14.99 monthly or $11.67/month with annual subscription Associated Research: [1] Parks et al. 2018. DOI: doi.org/10.5502/ijw.v8i2.745 [2] Hunter et al. 2019. DOI: 10.2196/15974 [3] Boucher et al. 2021. DOI: 10.2196/26617 |
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MoodToolsMoodTools aims to support people with clinical depression by aiding the path to recovery. Discover helpful videos that can improve your mood and behavior, log and analyze your thoughts using Cognitive Behavioral Therapy (CBT) principles, develop a suicide safety plan and more with this free app.
Free, with option for in-app purchases |
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MINDFULNESS
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Calm provides people experiencing stress and anxiety with guided meditations, sleep stories, breathing programs, and relaxing music. This app is truly universal; whether you’ve never tried meditation before or regularly practice, you’ll find the perfect program for you.
Free (base app), with option for in-app purchases Associated Research: [1] Clarke and Draper 2020. DOI: 10.1016/j.invent.2019.100293 [2] Huberty et al. 2019. DOI: 10.2196/14273 [3] Huberty et al. 2021 DOI: 10.1371/journal.pone.0244717 |
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Breathing ZoneBreathing Zone is guided breathing for mindfulness. It contains a breathing analyzer, which detects and automatically sets your target reading rate. It is both easy to use, and effective.
$3.99 / one time purchase |
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Headspace lets you choose your own interactive mindfulness adventure based on your mood — from stress-relieving meditations to relaxing wind downs and bedtime stories, you create the journey.
Free (base app), with option for in-app purchases Associated Research: [1] Flett et al. 2020. DOI: 10.1080/08870446.2019.1711089 [2] Champion et al. 2018. DOI: 10.1371/journal.pone.0209482 [3] Noone and Hogan 2018. DOI: 10.1186/s40359-018-0226-3 [4] Howells et al. 2016. DOI: 10.1007/s10902-014-9589-1 [5] Economides et al. 2018. DOI: 10.1007/s12671-018-0905-4 |
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ADDICTION
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I Am SoberAlong with tracking sober days, I Am Sober helps users to build new habits and provides ongoing motivation by connecting to a wide network of people all striving for the same goal: staying sober one day at a time.
Free |
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BIPOLAR DISORDER
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eMoodseMoods is a mood tracking app designed specifically for bipolar disorder. Throughout the day, users can track depressive and psychotic symptoms, elevated mood, and irritability and give an indication of the severity of their symptoms. Users can then see their mood changes on a colour-coded monthly calendar to identify specific triggers and better understand their fluctuating mood.
Free, with in-app purchases |
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POST-TRAUMATIC STRESS DISORDER (PTSD)
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PTSD Coach was designed for post traumatic stress disorder (PTSD). This app provides education about PTSD, information about professional care, a self-assessment, opportunities to find support, and tools that can help manage the stresses of daily life with PTSD. Tools range from relaxation skills and positive self-talk to anger management and other common self-help strategies.
Free Associated Research: [1] Miner et al. 2016. DOI: 10.1037/tra0000092 [2] Possemato et al. 2016. DOI: 10.1016/j.genhosppsych.2015.09.005 [3] Kuhn et al. 2017. DOI: 10.1037/ccp0000163 [4] Owen et al. 2015. DOI: 10.2196/mental.3935 |
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OBSESSIVE-COMPULSIVE DISORDER (OCD)
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nOCD was designed by treatment specialists and patients living with OCD to incorporate two treatments: mindfulness and Exposure Response Prevention Treatment. nOCD provides clinically-supported guidance when an OCD episode strikes, weekly tests to assess the severity of a user's OCD, and motivational support.
Free |
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GG OCD aims to improve symptoms of OCD by increasing the user’s awareness of negative thoughts and training the brain to push those aside to embrace a more positive outlook. From how to automatically replace negative self-talk with positive thoughts, to belief in change, building self-esteem and more, this app takes its user on a journey towards a healthier thinking pattern.
Free, with in-app purchases Associated Research: [1] Roncero et al. 2018. DOI: 10.1016/j.jbtep.2018.01.008 [2] Akin-Sari et al. 2022. DOI: 10.1016/j.beth.2021.12.008 |
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EATING DISORDERS
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Recovery Record is the smart companion for managing your journey to recovery from eating disorders including anorexia nervosa, bulimia nervosa, binge eating disorder and ARFID. This app is also intended for people with general eating, weight and shape concerns, and connects users to a clinician.
Free Associated Research: [1] Lindgreen et al. 2021. DOI: 10.1002/brb2.2039 [2] Tregarthan et al. 2019. DOI: 10.2196/14972 [3] Lindgreen et al. 2018. DOI: 10.2196/10253 [4] Juarascio et al. 2015 DOI: 10.1002/erv.2327 |
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