Apps for Mental Health Support . . . All Free!

Over the past few years I’ve become accustomed to utilizing phone apps to help my clients get through some tough times.  It’s not a replacement for me, their therapist, but they do help when my clients needs some "on the spot" aid.   

I thought I’d list a few that I use and ones that my clients have shared with me that they find helpful.  

If any of you have other apps that aid in calming, supporting, encouraging or do some crisis management until personal help is available I’d like to hear about them.  

Here are my top five that I’m able to access via my iphone. 

1. CBT-i Coach  (free) This app is sponsored by the U.S. Department of Veterans Affairs.   It focuses on Cognitive Behavioral Therapy techniques for insomnia.   There are four sections which include: My Sleep, Tools, Learn and Reminders.   They include sleep logs (which is great for the therapist to see or for self evaluation).  A section is available that defines CBT-i, educates on the importance of sleep, reviews the stages of sleep and discusses the connection of PTSD and sleep. Having nightmares?  There’s a brief section on that topic.  There's also a great Reminders section with you can input your “sleep prescription”, take an assessment, stop caffeine, and worry time.   There’s a great section on “Quiet Your Mind” that includes topics of “schedule worry time”, “change your perspective”, “breathing tool”, “progressive relaxation”, “guided imagery”, “observe thoughts”, and “observe sensations”. While it’s put out by the VA it’s useful to anyone with sleep issues, anxiety and ptsd.  
2. Operation Reach Out (free) Sponsored by The Guidance Group. Encourages people to reach out when they are having suicidal thoughts.  After you click through the disclaimer there’s a Resource section which includes: “MilitaryFamily.com”, “Lifeline Gallery”, “Suicide Prevention Hotline”, “DoD/VA Suicide Outreach”, “Stop a Suicide Today”, “Centers for Disease Control”.  You’ll find a “help center” which helps create a customized contact list to help the person reach out to others. Again this app is great and can be used by all not just veterans. 
3. Healthy Lifestyles (free) This app is used more for people who are trying to monitor or stop drinking and/or smoking.  Great educational sections that monitor the persons use over 60 days and they can compare their drinking to others in the norm.  Has a decision making section which includes an area where the individual can list the benefits for changing their drinking and the cost of drinking.  Also includes some tips to help the person change their drinking habits. 
4. Virtual Hope Box (free) Sponsored by the National Center for Telehealth & Technology.  Great app for use with those living with TBI and PTSD.  It contains four main sections: “Distract Me”, “Inspire Me”, “Relax Me”, “Coping Tools”.  Then each section has sub-sections.  The Distractions include puzzles, word search, solitaire. Inspire Me contains positive affirmations. Relax Me contains exercises for controlled breathing, muscle relaxation, guided meditation beach, forest and country road.  Coping Tools teaches the person to create their own coping cards and has an activity planner where one can invite others to participate. I shared this app with a teacher I’m working with who used the controlled breathing section to help calm her unruly students. She said it works great!. 
5. Sleep Pillow (free)  I’ve used this one myself!   On those nights when someone can’t sleep this app provides wonderful relaxing sounds that can be set to a timer.  The free version includes nine relaxing sounds such as rain, rain/thunder, crackling fire, ocean, nature, whales, meditation, ticking clock, baby lullaby.  Therapists can also use these sounds as background if providing your own progressive relaxation with clients. 

Again none of the above mentioned apps are a replacement for in-person help but many of my clients have shared that they have been extremely helpful to them. 

Please list your favorite self help apps (and maybe some pros and cons) in the comment section below. It's great to learn what works, and doesn't, from others. 


​Liz Birch is a licensed Marriage & Family Therapist and certified Master Hypnotist who provides psychotherapy and hypnotherapy services at her office in Tustin, CA.  Her areas of expertise are in communications, relationships, marriage strengthening, stress reduction, depression, trauma, anxiety, anger, personal growth and ptsd.  Her website address is LizBirchTherapist.com. ​​​


*photo courtesy of freedigitalphotos.net

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