References
[1] Czyz et al. 2013. DOI: 10.1080/07448481.2013.820731 [2] Leigh & Flatt 2015. DOI: 10.1136/eb-2015-102203 [3] Neary & 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. |
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. |
APP LIBRARY
cognitive behavioural therapy (CBT)
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YouperYouper is an AI CBT chatbot created by doctors. Designed to empower people to take charge of their own mental health, daily therapeutic exercise recommendations are provided based on your current symptoms/feelings.
Free (Basic services) Associated Research: [1] Mehta et al. 2021. DOI: 10.2196/26771 |
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MindBeaconMindBeacon™ 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) Associated Research: [1] Francois et al. 2024. DOI: 10.2196/48182 |
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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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Self-Help for Anxiety Management (SAM)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. Only available in Canada on Google Play.
Free |
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MindshiftMindshift 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 [3] Francois et al. 2024. DOI: 10.2196/48182 |
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Clarity: CBT Thought DiaryClarity 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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SuperBetterSuperBetter is an online game the aims to help you build resilience by finding your psychological strengths. “Battles” in the app mimic real life, such as a challenge to get up off the couch and take just one step or even get a drink of water
Free Associated Research: [1] Roepke et al. 2015. DOI: 10.1089/g4h.2014.0046 [2] Bantjes et al. 2024. DOI: 10.1016/j.brat.2024.104554 [3] Marshall et al. 2021 DOI: 10.3389/fpsyg.2021.775775 |
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HappifyHappify'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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MoodTools: Depression AidMoodTools 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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CalmCalm 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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HeadspaceHeadspace 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 CoachPTSD 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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nOCDnOCD 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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OCD.appOCD.app 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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GAME LIBRARY
GAMIFICATION
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SuperBetterSuperBetter is an online game the aims to help you build resilience by finding your psychological strengths. “Battles” in the app mimic real life, such as a challenge to get up off the couch and take just one step or even get a drink of water
Free |
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Voidpet GardenDiscover, befriend, and grow new parts of yourself as you fill your journal, embarking on your mental health adventure in Voidpet Garden.
Free |
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BetwixtBetwixt is a cozy, story-based game that helps you master your thoughts and emotions, improve your mental health and wellbeing, and aid with unwinding anxiety, depression and rumination.
Free |
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Finch: Self-care PetFinch is a self-care pet app that helps you feel prepared and positive, one day at a time. Take care of your pet by taking care of yourself
Free |
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