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Apps and Techniques

This page is for informational purposes only.  Nothing included is an endorsement of the source. 

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Some possibly helpful apps: 

 

Note: Some things to consider when using mental health or/and wellness, apps or/and online services.  

  • How do they protect my privacy?  Are there steps I can take to protect my privacy? 

  • Are they ethical in their practices? 

  • What is the benefit/cost/risk of using them? 

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PTSD Coach: By the Veterans Administration, is for anyone experiencing Post Traumatic Stress or wanting to know more to help someone else. U.S. Department of Veterans Affairs - PTSD Coach 

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WYSA stress: Depression & anxiety therapy chatbot app (you can pick the free option)

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Moving forward: By the Veterans Administration, is for anyone coping with stressful problems. U.S. Department of Veterans Affairs - Moving Forward  

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Woebot:  Helps with an array, everyday stresses and challenges, symptoms of depression and addiction. Woebot Self-Care Expert 

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Mindfulness: Headspace, Insight Timer, Mindfulness Coach, 10% Happier

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Other: Provider Resilience, ACT coach, Virtual Hope Box, Well Body Coach, CALMapp 

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Examples of possible techniques:

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Note: Not all techniques work for everyone, and even if one works one time, it might not work another time.  

 

SBNRR Mindfulness Practice, this can be modified to your needs and time available:

  • Stop -  Stop what you are doing, take the pause, give yourself space. Use verbal or internal mental cues if you need to.

  • Breathe - Everyone is different, for some paying attention to your breath and taking a moment to breathe is helpful, for others you might need a different or combined approach, including skipping and going to Notice. For anyone, you might find you need to try different approaches at different times. 

  • Notice -  Notice what is going on in your body, thoughts, emotions. You are not judging yourself, just noticing what is going on.

  • Reflect -  Where is this coming from?  Why am I feeling this way? Any other curious questions that help clarify the source.

  • Respond -  What is the best way to respond to this and move forward? Again, using whatever questions might help you.

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5-4-3-2-1 practice, In your mind, out loud, or written:

  • 5 things I can see.

  • 4 things I can touch.

  • 3 things I can hear.

  • 2 things I can smell.

  • 1 thing I can taste.

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SOS Technique, developed by Julian Ford:

  • Slow down – slow down or stop, as needed connect to body and let mind clear.

  • Orient - pay attention to where you are, what you are doing, who you are with, what’s important.

  • Self check -  how stressed or calm you are in the moment and how in control or dysregulated you are.

 

30 second body scan meditation:

This 30-Second Exercise Can Reduce Your Anxiety Significantly (It’s True – We’ve Tried!) 

  1. Get comfortable

  2. Find your breath

  3. Become the observer

  4. Notice even more

  5. Give yourself permission to relax

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Mental – Physical – Soothing Grounding, Healthline: 30 Grounding Techniques to Quiet Distressing Thoughts

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A few examples:

  • Mental: list as many things in a category as you can; list categories by the alphabet; do math and number exercises; go through anchoring facts.

  • Physical: Pick up or touch something; breathing exercise; physical activity; use your 5 senses. 

  • Soothing: picture a face of voice that soothes you; talk yourself kindly through it; list positive things.

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Example other techniques:

  • Do a blend of mindfulness and physical.  While stretching, walking, so on: What’s the closest/farthest sound I hear? What’s the closest/farthest thing I see? What’s the loudest/quietest sound? How relaxed/tense? So on. 

  • Physical movement and empty mind. 

  • Total stillness, physically and mentally. 

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