Self-help apps

These free or cheap mental health-related apps may be helpful to you; UMSL Counseling Services does not provide, maintain, or endorse these apps. For more information, click the links to contact the companies offering these services.

Apple Apps

  • Mood
    • Bloom - Reminders to make healthy choices, stay connected with others, manage stress, strengthen your spirit, save money, advance your career, and enhance your creativity.
    • CBT Pad - CBT Pad is a diary application for assisting individuals with Cognitive Behavioral Therapy exercises.
    • DBT Diary Card and Skills Coach – This app is useful for assisting individuals with their Dialectical Behavioral Therapy skills such as mindfulness, interpersonal effectiveness, distress tolerance, and emotion regulation.
    • Gratitude & Happiness - Self-help Journal, Todo, Thoughts & Mood Tracker.
    • Moody Me - Track your mood with the Moody Me mood tracker app to find out what makes you feel good. Log your mood, note what affects it and record any treatments you’re taking. Take pictures of what makes you happy and play them back for an instant lift. Or see what makes you sad so you can better manage your mood.
    • Operation Reach Out – This app is designed to encourage people to reach out for help when they are having suicidal thoughts and help those who are concerned about family members, spouses, or fellow service members who may be suicidal.
    • Optimism - Optimism is a mood chart app that helps you develop strategies to manage depression, bipolar or other physical and mental health conditions.
    • Safety Plan - A list of coping strategies and social supports for use when experiencing suicidal thoughts or emotional distress. For urgent assistance, please dial 911 or go to Suicide Prevention.
    • Virtual Hope Box - winner of the 2014 Department of Defense Innovation Award, this app contains simple tools to help with coping, relaxation, distraction, and positive thinking.
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  • Anxiety/Stress
    • Bloom - Reminders to make healthy choices, stay connected with others, manage stress, strengthen your spirit, save money, advance your career, and enhance your creativity.
    • Breathe2Relax - Breathe2Relax is a portable stress management tool which provides detailed information on the effects of stress on the body and instructions and practice exercises to help users learn the stress management skill called diaphragmatic breathing.
    • LearnPanicCBT - A self-treatment program for panic disorder that is based on Cognitive Behavior Therapy principles.
    • Mindshift - MindShift is an app designed to help young adults cope with anxiety. It can help you change how you think about anxiety. Rather than trying to avoid anxiety, you can make an important shift and face it.
    • PTSD Coach -  Designed for Veterans and military Service Members who have, or may have, Posttraumatic Stress Disorder (PTSD). This app provides users with education about PTSD, information about professional care, a self-assessment for PTSD, opportunities to find support, and tools that can help users manage the stresses of daily life.
    • SAM App - An application to help users understand and manage anxiety.
    • Stress Check - This research-based assessment tool provides users with an overall stress score that illuminates their current level of stress.
    • Take a Break! – Relax easily and quickly with two guided, step by step meditations: Work Break Relaxation (7 min.) and Stress Relief Meditation (13 min.).  Listen with or without music or nature sounds.
    • Virtual Hope Box - winner of the 2014 Department of Defense Innovation Award, this app contains simple tools to help with coping, relaxation, distraction, and positive thinking.
  • Drinking and Drugs
    • DrinkControl -  A moderate drinking level for one person may be excessive for someone else. Let this app help you see how much you’re really drinking, both in terms of alcohol units and dollars.  Over the course of days, weeks, and months, it can show you how much you’re drinking and tell you if you’ve surpassed suggested limits.
    • Drunk Mode – This app hides select phone contacts so you cannot drunk call these selected friends for up to 12 hours, allows you to track your friends via GPS so you don't lose them when you are out, shows you where you went last night, and quickly helps you find a ride home or walking directions to your friends locations.
    • Sober Day Recovery App - An app that delivers motivational messages of experience and strength.
  • Mindfulness/Relaxation
    • Breathe2Relax - Breathe2Relax is a portable stress management tool which provides detailed information on the effects of stress on the body and instructions and practice exercises to help users learn the stress management skill called diaphragmatic breathing.
    • Relax Melodies - White noise ambience for sleep, meditation & yoga.
    • Simply Being Guided Meditation - Voice guided step-by-step instructions for meditation and relaxation.
    • Simply Yoga - Contains 20, 40, or 60 minute yoga routines that step you through each pose. Each pose is demonstrated by a certified personal trainer, simply choose your workout length and follow along in the comfort of your own home.
    • Take a Break! – Relax easily and quickly with two guided, step by step meditations: Work Break Relaxation (7 min.) and Stress Relief Meditation (13 min.).  Listen with or without music or nature sounds.
    • Transform Your Life: A Year of Awareness Practice by Cheri Huber - Inspirational quotes, encouragement, and daily assignments supporting awareness practice focused on compassionate self-acceptance.
    • Virtual Hope Box - winner of the 2014 Department of Defense Innovation Award, this app contains simple tools to help with coping, relaxation, distraction, and positive thinking.
  • Relationships
    • Circle of 6 - Violence prevention app that allows users to connect with selected friends to stay safe by sharing your location and how they can help. Winner of the 2011 White House "Apps Against Abuse" Challenge.
    • Gottman Institute Relationship-Building Apps Page
    • One Love -  Determines if a relationship is unsafe and helps to create the best action plan by weighing an individual’s unique characteristics and values.
  • Sleep
    • Deep Sleep – This application is a guided meditation intended to help you overcome insomnia and get to sleep.
    • Relax Melodies - White noise ambience for sleep, meditation & yoga.
    • Sleep Easy – A guided meditation to help you sleep

Android Apps

  • Mood
    • Depression CBT Self-Help Guide -  The app helps you understand the causes of depression, and it explains self-help behaviors you can adopt to reduce symptoms.  Read articles about cognitive behavioral therapy and listen to audio tracks that help you meditate and relax. Use the Cognitive Thought Diary to identify stressful thinking and respond with positive feedback. The app includes a feature that helps measure the severity of your depression.
    • Happy Habits  - The app uses the principles of cognitive behavioral therapy (CBT) to improve your mood. CBT helps you change the way you think about the people and things in your life. By thinking differently, your feelings and actions will also change.  The app features a 119-question quiz covering 14 factors that affect your mood. Based on your answers, Happy Habits provides suggestions to create more happiness in your life. Other features include audio components, a happiness journal to record affirmations and positive events, and articles about CBT and happiness.
    • Mindshift - MindShift is an app designed to help young adults cope with anxiety. It can help you change how you think about anxiety. Rather than trying to avoid anxiety, you can make an important shift and face it.
    • Virtual Hope Box - winner of the 2014 Department of Defense Innovation Award, this app contains simple tools to help with coping, relaxation, distraction, and positive thinking.
  • Anxiety/Stress
    • PTSD Coach -  Designed for Veterans and military Service Members who have, or may have, Posttraumatic Stress Disorder (PTSD). This app provides users with education about PTSD, information about professional care, a self-assessment for PTSD, opportunities to find support, and tools that can help users manage the stresses of daily life.
    • SAM App - An application to help users understand and manage anxiety.
    • Take a Break! – Relax easily and quickly with two guided, step by step meditations: Work Break Relaxation (7 min.) and Stress Relief Meditation (13 min.).  Listen with or without music or nature sounds.
    • Virtual Hope Box - winner of the 2014 Department of Defense Innovation Award, this app contains simple tools to help with coping, relaxation, distraction, and positive thinking.
    • Worry Box - Self-help for worry and anxiety. Use Worry Box diary, audios, and articles to learn how to cope with worries.
  • Drinking and Drugs
    • AlcoDroid Alcohol Tracker - When you’ve had too much to drink or have difficulties remembering how much you’ve consumed, this app can help.   AlcoDroid Alcohol Tracker lets you count the number of drinks you’ve had on a daily, weekly, or monthly basis.  If you’re trying to reduce your drink count, set a goal and track it to see how well you’re doing.   An in-app blood alcohol calculator also gives you a reading of how intoxicated you are and shows an estimated level of sobriety. If accountability is key to your goals, share your drinks via social apps or email for others to see.
    • DrinkControl -  A moderate drinking level for one person may be excessive for someone else. Let this app help you see how much you’re really drinking, both in terms of alcohol units and dollars.  Over the course of days, weeks, and months, it can show you how much you’re drinking and tell you if you’ve surpassed suggested limits.
    • ImQuit – This app can trace your recovery and give you a clear and impressive picture or your progress.  You can also compare with your history record and share your success with your friends.
  • Mindfulness/Relaxation
    • Simply Being Guided Meditation - Voice guided step-by-step instructions for meditation and relaxation.
    • Relax Completely - Free hypnosis session for deep relaxation.
    • Relaxing Sounds - Create your own relaxing sounds by combining sounds.
    • Take a Break! – Relax easily and quickly with two guided, step by step meditations: Work Break Relaxation (7 min.) and Stress Relief Meditation (13 min.).  Listen with or without music or nature sounds.
    • Virtual Hope Box - winner of the 2014 Department of Defense Innovation Award, this app contains simple tools to help with coping, relaxation, distraction, and positive thinking.
    • White Noise - White Noise Lite provides ambient sounds of the environment to help you relax or sleep.
    • YogaPedia - Provides nearly 100 unique yoga positions, tips and information.
  • Relationships
    • Circle of 6 - Violence prevention app that allows users to connect with selected friends to stay safe by sharing your location and how they can help. Winner of the 2011 White House "Apps Against Abuse" Challenge.
    • One Love - Determines if a relationship is unsafe and helps to create the best action plan by weighing an individual’s unique characteristics and values.
  • Sleep
    • Relaxing Sounds - Create your own relaxing sounds by combining sounds.
    • White Noise - White Noise Lite provides ambient sounds of the environment to help you relax or sleep.