7 Tech-Driven Ways to Improve Your Mental Health

By: Desi Rottman

We have rounded up examples of apps and services that can help you cope and get specialized mental health help on your terms.

Technology is changing the world around us in every way — even in the treatment and management of mental illness. Advances are making it easier and more affordable than ever to manage treatment. These revolutions in technology have led to a wide range of apps and services that can help you cope with ups and downs — or even make therapy happen on your schedule.

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Take a look at these 7 apps and services!

1. if me: if me is our mental health communication app that provides users with convenient tools to track and share your Moments with loved ones, manage your medications, and Strategize ways to deal with crises. Utilizing technology to communicate with allies can help take some of the stress or discomfort many people with mental illness feel when talking to their loved ones about their diagnoses, symptoms, or emotions. In addition to connecting with allies and joining groups, you can also track your moods, moments, and strategies for coping.
2. nOCD: nOCD is a smartphone and smartwatch app bringing technology into OCD treatment where patients need it most. The easily accessible app lets patients do their exposure therapy anytime, anywhere, in a discreet fashion. They’re also collecting data to improve OCD treatments in the future. In addition to built-in exercises, there’s also an “assistant” in the app to help guide you through the process. By collecting information about your day, you’ll be able to see trends, keep track of your homework process, and check in often with your emotions.
3. Meditation Apps: Meditation continues to be a buzzword both in and out of the mental health community, and with good reason. Research shows that mindfulness and meditation can ease anxiety and mental stress (and can even help with other conditions, like ulcerative colitis and irritable bowel syndrome). Apps like Stop, Breathe, & Think (which is free!), Pacifica, Calm, and Headspace bring guided meditations right to your device so you can easily take a quick meditation when you need it.
4. Online Therapy: For a long time, therapy has been financially out of the question for many people. Or traditional talk therapy isn’t as effective — it can be hard to head into a session once a week and report accurately on any down days from the past seven. Virtual therapy services, including Betterhelp and Talkspace, pair you with a certified counselor based on your experience and their expertise. They offer unlimited access to your therapist — usually via texting or a proprietary messaging app — and scheduled video sessions as well. Not only are these services more affordable, but they can also be a much better option for people whose moods fluctuate heavily throughout the day or week. For one-off appointments, video visits from telehealth services like Maven are available as well. You can find more resources for finding a therapist below!
5. Woebot: Woebot is a Facebook Messenger bot that checks in with you daily and can walk users through CBT-focused activities to de-escalate situations. The bot can sense trends that may not be obvious to humans, like anxiety spikes at certain times of day or less noticeable triggers. There’s even a study that was done to confirm Woebot’s effect on depression and anxiety. (Though he is a bot, Woebot can detect emergencies or suicidal speech, and will ask its user to call a helpline near them.)
6. DBT Diary Card works for borderline patients who are currently in DBT (dialectical behavior therapy), or those who want to brush back up on past treatment as well. It offers the option to check in and track and rate emotions throughout the day, as well as take notes and check off goals in the DBT treatment plan. It’s a great way to track emotions between treatments to communicate with a therapist later on. MoodKit is a similar app built for CBT therapy — track your moods, challenge negative thoughts, and complete activities to help develop self-awareness and manage mental health.
7. Wearables: Longtime leader in the fitness wearable space, Fitbit’s recent models include a built-in breathing exercise for a quick 2- or 5-minute reset. Spire is a wearable dedicated solely to mindfulness and anxiety by measuring the contraction and expansion of the torso. It detects the wearer’s breath and begins to distinguish between calm, tense, and focused states. App notifications will prompt the wearer to revisit their breathing, which helps regulate anxiety.

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For even more great websites and apps, visit if me’s Resources page.

Want more? Read 7 Options to Choose from and Find your Therapist.

You can keep track of how these apps are working for you or share new ideas, identify the circumstances that make for difficult and positive Moments, join Groups to share your mental health experiences in a safe setting, and much more of what makes for a healthy life with our web app at if-me.org! You can also donate to us on Patreon to support our work.