Mental Health Apps: What You Need to Know

If you’re thinking of improving your mental wellbeing, you may have heard about mental health apps. There are currently around 20,000 wellness apps for all kinds of purposes, according to the National Library of Medicine. But how can you find the best mental health app for you?

“Nearly 1 in 4 adults in the U.S. has a mental illness. But unfortunately, many people don’t feel comfortable walking into the office of a mental health service provider because of the associated stigma, or maybe they can’t get time off from work, or can’t afford expensive practice fees,” says Sabine Wilhelm, PhD. Dr. Wilhelm is a Mass General Brigham psychologist. She serves as chief of psychology and director of the Center for Digital Mental Health at Massachusetts General Hospital.

Dr. Wilhelm explains what mental health apps are, how to find reputable apps, and how to protect your health privacy when using any online tool.

What are mental health apps?

Mental health apps are tools, most often for smartphones, that are designed to help people improve their mental wellbeing. Some may be used to promote wellness through mindfulness practices like meditation. Others can be used to aid providers in diagnosing and treating mental health conditions. 

Are mental health phone apps helpful?

We are currently facing a mental health crisis, and there may not always be enough resources for you to quickly find an available mental health care provider. Also, many people prefer to manage mental health issues on their own, or they have scheduling constraints (including difficulty taking time off work, or not having access to childcare) that make attending regular sessions with a clinician impractical. Technology can address some of these barriers and help you get mental health support that fits your needs, budget, and schedule. 

Wellness apps and digital therapy tools can help fill some gaps in conventional mental health resources. They can help with multiple areas related to mental health, such as:

• Coping skills, relaxation, and stress reduction
• Meditation and mindfulness
• Body image concerns
• Depression symptoms 
• Anxiety symptoms
• Insomnia symptoms, and more 

Some apps may be used to monitor your symptoms or teach you skills. You can use some apps on your own, and others might be alongside an online coach or a therapist.

“There are so many options, and that’s why it is important that you find an app that addresses your specific concerns,” says Dr. Wilhelm. “It’s important that you also find it to be engaging and user-friendly. This will help you stay motivated to use it.”

Resources to find the best mental health apps

Mental health mobile apps aren’t well regulated, and the people who create them often don’t have any clinical training. Some apps make false claims — and some even provide harmful information. Many apps are not based on evidence, and they have not been tested by mental health professionals. 

“Before you download an app that’s intended to help you with a psychiatric problem, make sure that it’s vetted by a reputable source,” says Dr. Wilhelm.

There are resources you can use to find an app for yourself:

• The American Psychiatric Association’s App Advisor is an assessment tool that you can use to help you choose an app.
• The Veteran’s Administration (VA) has a variety of mental health apps that anyone can use for free. They cover topics like PTSD, mindfulness, and insomnia.
• The Mindapps.org website offers useful information on apps such as which condition the app is focused on, the treatment approach, and whether the app protects your data. 

Use caution and protect your privacy when using mental health apps.

There is little to no oversight of wellness apps, which focus on improving mental health generally. They aren’t required to show clinical effectiveness through research studies and aren’t regulated by agencies like the Food and Drug Administration (FDA). 

Digital therapeutics, on the other hand, are software-based interventions designed to prevent, manage, or treat specific psychiatric disorders or conditions. They are subject to regulatory oversight and must have demonstrated efficacy and safety. The FDA has only cleared a few of them so far.  

You should also check for the credibility of free mental health apps. For this reason, it’s important that you do some research before starting to use any tools on your phone to make sure they are reputable and can protect your privacy.

“In addition to finding an app that is a good fit for you and making sure that the app is vetted by reputable sources, you also have to find out whether an app protects your privacy,” says Dr. Wilhelm. “This is important because you might be entering sensitive mental health information in the app.”

For example, you can use the Mindapps.org to find information on each app’s cost and privacy practices.

Safety tips to protect your health privacy 

The American Civil Liberties Union (ACLU) suggests following these safety tips to protect your health privacy:

• Think about the information you provide. Consider the questions that you’re asked and decide whether you can skip answering questions regarding your gender identity, personal identification, or health conditions.
• Watch for the claims health apps make. Since wellness apps are not strictly regulated, make sure to look for the claims and promises they make about what information you share is protected. An app may say it’s compliant with a certain privacy law, but those laws might not protect all the information you enter into the app.
• Opt-out of cookies or sharing analytics. Apps may ask if they can share your data when first opened.
• Limit access to your data. If you can, try not to connect your account to other personal channels like social media or your contacts, limit your location, and only share sensitive information if you’re sure it’s safe.

What are other ways to improve mental health?

Mental health apps are not the only option to enhance your mental wellbeing. There are other ways you can modify your day-to-day life to start seeing changes. Some healthy habits you can use to improve your mental wellbeing include:

• Exercise regularly. Staying active can not only help your physical health, but it also helps with mental health.
• Eat a healthy diet. Eating a diet rich in fiber, vegetables, and grains may help your mind perform better. Make sure to stick to an eating routine throughout the day.
• Sleep better. Sleep can help ease your mind from everyday stress and regulate your mood.
• Meditate. You can practice meditation for anxiety and stress without using an app. Make sure to meditate in a calm and safe space without distractions.

If you’re experiencing suicidal thoughts or severe mental health issues such as intensive anxiety or depression, or if you’re facing symptoms that interfere with your daily life, an app may not be the right level of care for you. Remember to seek emergency care if needed, or talk to your primary care provider (PCP) or a mental health service provider such as psychologist or psychiatrist.  

“There are many helpful mental health apps out there, but there are also many people who still prefer more traditional treatment approaches, such as face to face therapy or pharmacotherapy. And that’s okay,” says Dr. Wilhelm. “It’s helpful that we now have additional options to address our health care needs so that each person can get the treatment that works best for them.”