Apps for Self-Help

• Headspace :  One of the most popular mobile meditation apps.  Offers numerous guided meditations and is great for beginners.  [iOS and Android].  Cost:  Limited version is free.  Unlimited version is $12.99/month
• Finch: Take care of your pet by taking care of yourself as you earn rewards for completing personalized self-care tasks. Rewards can be used to buy your pet outfits and travel new places on your daily adventures. And with seasonal events, this app always has new things to explore. You can choose from a wide range of preset self-care tasks or make your own. Finch is also great for tracking mood and habits, journaling/check-ins, and guided grounding activities for overwhelming moments. [iOS and Android].  Cost:  Free
• Insight Timer: Thousands of free guided meditations, talks, and tools to help you manage stress, anxiety, insomnia, and other mental health concerns. You can create your own playlists of favorite meditations or explore their curated resources by topic (fear, relationships, etc.) or identity (BIPOC, LGBTQ+, etc.). [iOS and Android].  Cost:  Free
• Calm:  One of the best mindfulness and meditation apps available.  Has a teaching component that is great for beginners to meditation.  Also offers sleep stories and daily guided meditation practices.  [iOS and Android].  Cost:  Limited version is free.  Premium version is $12.99/month
• Meditation Studio:  A collection of over 200 guided meditations for various situations in your life.  [iOS and Android].  Cost:  Limited version is free.  Premium only available on iOS ($7.99/mo).  Android $3.99/mo
• Breathe2Relax:  Great with stress management by helping you learn how to perform and use diaphragmatic breathing techniques.  [iOS and Android].  Cost:  Free
• SAM (Self-Help for Anxiety Management):  Provides tools to track your anxiety, techniques to manage anxiety and you can access social support from fellow anxiety sufferers.  [iOS and Android]. Cost:  Free
• Tactical Breather:  Teaches you how to control your breathing, emotions, concentration and related physiological responses during stressful situations.  [iOS and Android].  Cost:  Free
• Mindshift :  Designed to provide you with tools for managing various types of anxiety, including test anxiety, perfectionism, social anxiety, worry, panic, and conflict.  [iOS and Android].  Cost:  Free
• Stop Panic and Anxiety Self-Help :  Reminds you of your strengths and ability to cope when panic is triggered.  Works with a diary as well as audio and reading content to help you learn cognitive-behavioral techniques to help shut down panic attacks.  [Android only].  Cost:  Free

• How We Feel: A journal for your well-being to track your emotions. It allows you to spot patterns as they appear and learn new strategies to cope. Cost: Free
• Sanvello (formerly Pacifica) :  Helps with stress, anxiety and depression by offering daily mood tracking, guided journeys, coping, progress assessments, and connects you to a peer community.  [iOS and Android].  Cost:  Limited version is Free.  Premium version is $8.99/month
• Daylio Mood Tracker:  Uses a minimalistic approach through emojis, it measures your mood to see what influences your life the most.  [iOS and Android].  Cost:  Limited version is free.  Premium version is $4.99
• Depression CBT Self-Help Guide:  Helps you learn to manage stress and engage in self-care behaviors to help you improve your symptoms.  Has a screening, audios, articles, and a cognitive diary.   [Android only].  Cost:  Free
• What’s My M3:  Take a three minute test for depression, anxiety, bipolar disorder, and PTSD.  This will help you and your therapist understand if you have a treatable mood disorder, like depression, anxiety, bipolar disorder, or PTSD. You can monitor your score to see how your mental health changes over time.  [iOS and Android].  Cost:  Free

• Virtual Hope Box:  An app to help those who are struggling with suicidal thoughts.  Uses things that remind individuals of positive experiences, reasons for living, people who care about them, and coping resources.  [iOS and Android].  Cost:  Free
• A Friend Asks:  Provides information, tools and resources to help a friend (or yourself) who may be struggling with thoughts of suicide.  [iOS and Android].  Cost:  Free
• ReliefLink:  Includes mood and behavior monitoring and tracking, safety planning, medication and appointment reminders, a help center map locator, built-in coping tools and an emergency button.  [iOS and Android].  Cost:  Free
• Suicide Safety Plan:  Helps develop a customizable plan to help guide you through difficult moments. [iOS and Android].  Cost:  Free

• Circulo:  A violence prevention app that allows users to connect with selected friends to stay safe by sharing location and how they can help.  [iOS and Android].  Cost:  Free
• myPlan:  Helps you or someone you care about in an unsafe intimate relationship identify, navigate and get resources.  [iOS and Android].  Cost:  Free

PTSD Coach:  Provides users with education about PTSD,  information about professional care, a self-assessment for PTSD, opportunities to find support, and tools that can help you manage the stresses of daily life with PTSD.  [iOS and Android].  Cost:  Free

• Sleep Cycle Alarm Clock:  This app tracks your sleep cycle from your nightstand and gives detailed information on how you can improve your sleeping habits.  Also has great alarm to wake you up gently.  [iOS and Android]. Cost:  $29/year
• Sleep Machine:  Provides ambient sounds that you can mix together.  [iOS and Android]. Cost:  Lite version is free.  Full version is $2.99
• Pzizz:  Uses a combination of a soothing voice with binaural tones to influence your brainwave activity and help you get to sleep.  [iOS and Android].  Cost:  Free.  Premium version $10/month.

• Calm Harm:  Helps urges to self-harm by using the activities of comfort, distract, express yourself, release and breathe.  [iOS and Android].  Cost:  Free
• Simple DBT & Diary Card:  Helps you manage overwhelming emotions, break destructive impulsive behaviors, navigate relationships and cultivate mindfulness by teaching you skills.  [iOS only].  Cost:  $3.99
• Suicide Safety Plan: Having a care plan in place that can help guide you through difficult moments can help you cope and keep you safe. This safety plan is designed so that you can start at the beginning and continue through the steps until you feel safe. [iOS and Android].  Cost:  Free

• Recovery Record:  Individuals can enter a code so their clinician can monitor data entered between visits.  You can keep a record of meals, thoughts and feelings as well as customize meal plans, coping tactics and recovery goals.  [iOS and Android].  Cost:  Free
• Rise Up and Recover:  Log your meals, emotions and behaviors, set custom reminders to keep you moving forward. [iOS and Android].  Cost:  Free
• Eat Right Now:  To help those who struggle with binge eating, provides video lessons on mindful eating, stress tests and cravings meter, recommendations and journaling.  [iOS and Android].  >Cost:  $24/month

• Todoist:  Highly rated to-do list app.  Organizes your tasks into 3 tabs (Today, Next 7 Days, Inbox).  [iOS and Android].  Cost:  Free trial 30 days; $29/year
• Evernote:  For those working on group projects.  You can write project to-do lists, set reminders for teammates, and create and save “notes” that instantly save to everyone’s devices.  [iOS and Android].  Cost:  Free
• Time Out – Break Reminders:  When using a computer for hours on end, this program gently reminds you to take a break on a regular basis.  [Mac, Windows, iOS and Android].  Cost:  Free
• Freedom:  Helps you control distractions by blocking distracting websites and apps.  [Mac, Windows, iOS and Android].  Cost:  Free trial.  Premium plan is $29/year
• RescueTime:  Tracks time spent on applications and websites and gives you detailed reports based on your activity.  [Mac, Windows, iOS and Android].  Cost:  RescueTime Lite is free.  Premium is $9/month

• Quit Cannabis:  Tells you information to show you the health benefits that occur within your body and mind when detoxing from cannabis.  [iOS and Android].  Cost:  Free
• Stop Drinking:  Uses relaxation, hypnotherapy, positive suggestions and visualization to help you gain sobriety.  [iOS and Android].  Cost:  $2.99
• MyQuit Coach:  Creates a personalized plan to help you quit smoking.  Choose the approach that works best (cold turkey or slowing decreasing nicotine intake) and track cigarette consumption and cravings for proof that you’re making progress.  [iOS and Android].  Cost:  Free with in-app purchases
• 12 Step Toolkit:  12 Step Toolkit is a comprehensive set of tools to help you in your recovery. The app features tools from the Big Book of Alcoholics Anonymous and many other recovery utilities.  [iOS and Android].  Cost: Free with in-app purchases