Apps and Techniques
This page is for informational purposes only. Nothing included is an endorsement of the source.
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?
WYSA stress: Depression & anxiety therapy chatbot app (you can pick the free option)
Mindfulness: Headspace, Insight Timer, Mindfulness Coach, 10% Happier
Other: Provider Resilience, ACT coach, Virtual Hope Box, Well Body Coach, CALMapp
Examples of possible techniques:
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. Think about your recent behaviors. 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.
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
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:
Find your breath
Become the observer
Notice even more
Give yourself permission to relax
Mental – Physical – Soothing Grounding Healthline: 30 Grounding Techniques to Quiet Distressing Thoughts (https://www.healthline.com/health/grounding-techniques)
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.
Example other techniques:
Thoughts: Check for accuracy. Replace them. Let go. Think about or do something else.
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, maybe focus on the movement or your breath as needed.
These stretches may be good for times like mini breaks: 4 Quick Stretches to Do If You’ve Been Sitting in the Car for Hours (https://www.self.com/gallery/sos-stretch-long-car-ride)
Physical movement (e.g., stretch, dance, jump, run) and sing, talk nonsense, recite a poem, just whatever.
Just relax physically and mentally. Slump, stretch out, curl up, let your mind empty, let your mind wander…
Total stillness, physically and mentally.