mental health therapy Archives

Mental Health: There’s an App for That

Seems like there’s an app for everything these days. You can keep track of your sleep, track your fitness, find a date, make sure you’re drinking enough water or standing up enough, monitor your heart health…and the list goes on and on. But did you know that there are actually a ton of apps – around 10,000 by some counts! – meant to help improve your mental health? It’s true, and some of them might just be worth checking out; after all, we’ve all experienced first-hand over the last few years how technology can keep us connected and deliver the services we need, so why not try out an app that can help keep you balanced in a world gone a bit crazy? But are mental health or therapy apps really helpful, how should you use them, and which are some of the best out of that sea of choices?

Why Mental Health/Therapy Apps?

It can seem so much easier to stay on top of your physical health than your mental health (although that can certainly be a challenge, too!), because there are just certain things you know you have to do to maintain your best health. One of those things is checking in with professionals to make sure everything is on track, and the same can be true about your mental health. But for some, regular face-to-face therapy sessions can be a challenge, and there are a lot of people out there who simply aren’t getting any type of help or relief, or others who might need supplemental help.

That’s where mental health apps can come in: they can allow you access to at least some form of help, or you can also use them as a way to work more on what you’re working on in therapy, the way you might use a fitness app to supplement your training sessions with a personal trainer.

According to Sal Raichbach, PsyD, LCSW, mental health apps might be one way to reach people who would otherwise not receive help by removing the barriers to treatment. “Sadly, only a small percentage of people actively seek professional help for their mental health problems,” he says. “This could be for any number of reasons: they may not be physically able to leave their homes due to severe anxiety or lack of mobility, or they may not have the financial means.”

For others, the anonymity is a big draw: again according to Raichbach, “The apps also allow for privacy and confidentiality and can be a safe space for individuals who may be too ashamed to admit their mental health issues in person or who may feel that they will be negatively labeled or stigmatized by others. The privacy of using an app gives some individuals the feeling of separation they need while still being able to find answers to their questions within the comfort of their own homes.”

The Caveats

half sun and half moon with the words 24 h and 7 days in the middle — *Some mental health apps will offer 24/7 support, which is important for many people.*

There does seem to be value in at least the idea of using technology to bring mental health support and therapy to anyone who needs it, but mental health professionals are often quick to point out that it is not only important which app you choose, but also how you use these apps.

It is first important to note that the claims of these apps have not been proven in any peer-reviewed studies (although the best ones are definitely research-based), so you do have to take them with a grain of salt in one way. Next, you should be aware that mental health professionals seem to agree that the app you choose should at least “have mental health practitioners onboard, ready to answer questions, plus a 24/7 support hotline for more severe cases,” according to Dr. Raichbach; others think it’s important to use them as a supplement to more traditional therapy.

For example, Tanisha Ranger, PsyD, a psychologist who has used a variety of mental health apps with her patients says, “I see mental health apps being very useful for people who cannot get to sessions as often as they would like, but I do not view them as a substitute for therapy. If a person is actually in need of therapy, these can be a great supplement, but they cannot take the place of engaging with someone who can offer individualized interpretations and insights that an app cannot provide.”

What Are Some of the Best Apps Out There?

With all of that being said, if you’re starting to explore ways to stay on top of your own mental health on a daily basis, and you lack time or resources to have regular traditional therapy sessions, or you want some extra support, checking out one of these apps might not be a bad idea. The important thing is that you go into using these apps with your eyes open and consider the limitations of technology in keeping you psychologically healthy.

So which apps might you want to start with? The following are some of the most popular, so see if there’s one that seems like it might address your specific needs! And please note that we have not included apps purely focused on meditation, or apps that are narrowly focused on one issue, like addiction, eating disorders, OCD, etc – but there are some good apps out there that can help in those specific areas, too.

MoodKit

woman looking at her phone with a sad look on her face — *Some apps, like MoodKit will have daily activities, which will improve your mood over time.*

Developed by two clinical psychologists, MoodKit is a low-priced app that uses Cognitive Behavioral Therapy strategies to help you learn how to change how you think, and develop self-awareness and healthy attitudes. It includes daily activities to help you boost your mood, a thought checker to help you identify and modify negative thoughts, a mood tracker to monitor your progress over time, and an online journal to record your thoughts.

Moodfit

This app was voted one of the best overall mental health apps of 2020 (and that was a tough year!). It provides users with comprehensive and customizable tools, including Cognitive Behavioral Therapy support, mood and gratitude journals, breathing exercises, reminders and notifications for all sorts of things like medication, and activity tracking. It seems to have a little bit of everything to keep you grounded!

What’s Up

It’s not always easy to find high-quality free mental health or therapy apps, but What’s Up is one of them. It uses Cognitive Behavioral Therapy (CBT) and Acceptance Commitment Therapy (ACT) methods to help you cope with depression, anxiety, stress, and more. It includes a positive and negative habit tracker, a “Get Grounded” page, which contains over 100 different questions to nail down how you’re feeling at that moment, and a “Thinking Patterns” page, which teaches you how to stop negative internal monologues.

Talkspace

Looking for something more than solitary reflection? Talkspace is an alternative or a supplement to traditional therapy, offering you the ability to text message a licensed therapist whenever you need to, and receive responses daily. You can also opt to connect with your therapist via voice or video, depending on what package you choose. This app is great for people who don’t feel comfortable meeting a therapist face-to-face, or for those who need extra support. As of this writing, plans start at $65 a week, much cheaper than traditional therapy sessions.

MoodMission

This simple therapy app was developed by researchers from Monash University, and it allows you to check-in when you’re feeling anxious or depressed. You’re then given a selection of research-backed “missions” to choose from to help boost your mood and teach you better coping skills.

MindShift

Looking for an app specifically for a teen or young adult struggling with anxiety? MindShift is one of the best ones out there: it aims not to get young people to avoid anxious feelings, but rather to “shift” their mindset, as the name implies. It covers various types of anxiety such as social anxiety, phobias, panic attacks, and generalized anxiety disorder, and offers lists of coping strategies for dealing with these issues.

Happify

person looking at their phone with apps on the screen — *Apps like SAM build your own 24-hour anxiety tool kit that allows you to track anxious thoughts and behavior over time.*

This app is perfect for getting the happy fix that you need, offering a psychologist-approved mood-boosting program that is tailored to you after you take a quick test to determine what you’re most interested in. You’ll get games, gratitude prompts, activity suggestions, and more that are geared toward training your brain like you would any other muscle, and improving your mood and your life.

Self-Help for Anxiety Management (SAM)

Not into meditation, but still want some self-help, and some other kinds of strategies for dealing with anxiety? This app might be the way to go: you’ll be prompted to build your own 24-hour anxiety tool kit that allows you to track anxious thoughts and behavior over time, and learn 25 different self-help techniques. You can also use SAM’s “Social Cloud” feature to confidentially connect with other users in an online community for additional support.

Sure, therapy can be pricey, but now, more than ever, no one can afford to ignore their mental health – it’s just as important to look after as your physical health! So if you are finding it difficult to attend traditional in-person therapy sessions, or if you need extra support, a mental health or therapy app could give you the boost you need, often for little or no cost – just a little of your time, effort, and attention. Just remember that these apps might not be enough, and you might need further support, so don’t be afraid to ask for it!

Is It Time for Therapy? What Next?

Most people know exactly what to do when there is something physically wrong with them. Think you have strep throat? You call your primary care physician, make an appointment, get checked, get treated. One course of antibiotics later, and you’re all better. But when the “something wrong” is not so easy to define, when it’s not physical, but psychological, many people aren’t sure what the next steps are. You might realize that you need to talk to someone, but you might not know what kind of professional you should see, how to find the right provider for you, and whether you’ll be able to pay for it. If you think it’s time for therapy, the following information should help you figure out what to do next.

Who Should I See?

If you feel like you’re ready for therapy, one of the first things you might be wondering is what type of mental health professional you should be looking for. While many people simply use the blanket term “therapist” to describe all mental health professionals, there are a lot of other titles that will come up when you begin your search. There are psychologists, counselors, psychiatrists, psychiatric nurse practitioners, and clinical social workers. So is there any difference between all of these types of providers?

Psychiatrists are medical doctors who specialize in diagnosing and treating mental illnesses. Because they are M.D.s or D.O.s, they are licensed to prescribe medication and may put more emphasis on the treatment of your mental health symptoms with medication than other providers; they may even refer you to another provider for more talk-based therapy. They may also be interested in looking at the physical symptoms of your psychological issues.

Psychologists do not have a medical degree; rather, they have a doctoral degree in psychology. Licensed psychologists offer counseling and psychotherapy, but they cannot prescribe medication.

Counselors have a master’s degree in psychology, counseling, or a related field. Like psychologists, they can provide counseling and psychotherapy.

Therapists, otherwise known as psychotherapists, are very similar to counselors. But there is actually a difference between psychotherapy and psychological counseling. Counseling tends to focus on specific issues, like addiction, grief, or stress; it may focus on developing techniques to address those concerns, and may end up being shorter-term. Therapy, on the other hand, tends to be more long-term and usually deals with a broader range of issues.

Clinical social workers have a master’s degree in social work and can provide therapy like other mental health providers. They also have a knowledge of support services and national social welfare policy.
Psychiatric nurse practitioners are registered nurses who have specialized in mental health services. Like psychiatrists, they can prescribe medication, but they may need to work under the supervision of a medical doctor.

Now that you have an idea of what all of these terms mean, what type of provider should you be looking for? The truth is, the best option for you is always going to come down to who you are most comfortable with. You shouldn’t spend too much time worrying whether you might need medication: the provider you choose can help you to determine this. Think about whether you feel like you need to focus on specific issues or are looking for a longer-term, more all-encompassing therapeutic relationship. Also think about things like location, availability, price, and who you will work well with. Before you settle on someone, though, think about your budget and your options for paying for therapy.

Will I Be Able to Afford Therapy?

Unfortunately, one thing you will have to pay attention to before you choose a provider is cost. Can you afford to pay out-of-pocket? Great! You’ll only be limited by which providers are accepting new patients. But if, like many of us, you need assistance in paying for therapy, the first obstacle you’ll run into is the fact that many mental health providers don’t accept insurance. This is because insurance companies compensate them in a very different way from other providers. Don’t give up, though – you have options!

illustration of dollar bills and yellow coins — *To find out if you can afford therapy, call your insurance company or seek other methods to help pay for sessions.*

Consult your insurance company – find out which providers they do cover, and call as many of them as you can. Providers who accept insurance often fill up fast but keep trying!

Talk to your insurance company about reimbursement – some insurance companies will allow you to submit paperwork for partial reimbursement of the cost of therapy. Ask them first and see if they’ll accommodate you!

Ask about a sliding scale – some providers offer sliding scales based on your ability to pay – there’s no harm in asking if your provider of choice will offer this to you!

Consider online therapy – teletherapy has actually been a thing for quite a while, and there are even apps now like Talkspace and BetterHealth that you can try. These options tend to be much more affordable than in-person therapy.

Talk to providers about making a plan – you don’t need to be in therapy for years! Be upfront and honest with providers, and tell them that you’re looking for a more structured program that has an end date.

Look into trainee programs – if you live near an academic medical center, they might offer care in their clinic, which would be staffed by trainees like psychiatric residents. These trainees would be supervised by licensed professionals, but the therapy you receive would be much cheaper than usual.

See if you have access to an employee assistance program – if you have employer-based insurance, you may be able to get counseling through an employee assistance program (EAP).
Try a collective – for example, Open Path Collective is a nationwide directory of therapists who offer their services at very low rates, after you pay an initial membership fee.

How Do I Find a Provider?

You’ve got the lingo down, and you’ve worked out your payment options, but where do you go from there? Should you start googling and try to sift through the mountain of results? Your best bet is not to start a random search, but to use one of the following strategies:

african american woman with a white labcoat on showing a caucasian woman something on her clipboard — *One of the first steps towards finding a good therapists is to speak with your doctor.*

Talk to your primary care physician

Contact any of the following organizations: American Counseling Association, American Psychological Association, National Association of Social Workers, National Board of Certified Counselors

Consult free online resources and directories like Psychology Today

Ask family or friends for recommendations – remember, though, not everyone has the same needs, and many mental health providers will not see close family or friends of patients. They may be able to point you in the direction of another trusted provider, though!
Check out your insurance company’s website – as we pointed out above, this is a useful option for those who need to use insurance to help pay for services.

Once you’ve narrowed down your options, it’s time to settle on a provider. That may seem like a daunting choice to make, but there are things you can keep in mind when deciding.

Start by asking to have a phone consultation first, or see if you can have an introductory session at a reduced rate.
When you speak to a potential provider, ask them questions about the type of approach they use. Is it structured or more open-ended? Talk-based or inquiry-based (meaning they would ask you questions to direct the session)? Do you think their approach would work for their issues? How long do they envision treatment lasting?
Look for signs that they have the qualities of a good therapist. Are they warm, accepting, and empathic without talking too much about themselves? Do they make you feel safe and not judged?

The search for a mental health provider can be quite a journey! But if you’ve made the decision to get started, that’s the first and most important step. You know that you are ready to do the work to change your life for the better, so you are also ready to do the work to find someone to help you along that path. You’ve got the tools to get started, so take that next step and find the help that you deserve.

Tag: mental health therapy