Apps and Techniques
This page is for informational purposes only.
Nothing included is an endorsement of the source.
Possibly helpful apps:
Note: Some things to consider when using hotlines or 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?
PTSD Coach (https://mobile.va.gov/app/ptsd-coach): By the Veterans Administration, is for anyone experiencing Post Traumatic Stress, or wanting to know more to help someone else.
WYSA stress: Depression & anxiety therapy chatbot app (you can pick the free option)
Moving forward (https://www.veterantraining.va.gov/movingforward/): By the Veterans Administration, is for anyone coping with stressful problems.
Woebot - Your Self-Care Expert (https://woebothealth.com/): Helps with an array, everyday stresses and challenges, symptoms of depression and addiction.
Mindfulness: Headspace, Insight Timer, Mindfulness Coach, 10% Happier
Other: Provider Resilience, ACT coach, Virtual Hope Box, Well Body Coach, CALMapp
Possible techniques:
NOTE: Not all techniques work for everyone. And if one works one time, it might not work another time; and vice versa, it might not work, then work later.
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. If you need to, use verbal or internal mental cues to do this.
Breathe: Everyone is different. For some, it is helpful to pay attention to your breath and take a moment to breathe in whatever way works for you. For others, you might need a different or combined approach, including skipping and going to Notice. For anyone, you might need to try different approaches at different times.
Notice: Notice what is going on in your body, behaviors, thoughts, emotions. You are not judging yourself, just notice what is going on.
Reflect: Where is this coming from? Why am I thinking/feeling this? Why am I doing this? Any other curious questions that help clarify the source. Remember interaction of body, behaviors, thoughts, and emotions.
Respond: What is the best way to respond to this and move forward? Again, use whatever questions might help you.
5-4-3-2-1 practice: In your mind, out loud, or written
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5 things I can see
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4 things I can touch
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3 things I can hear
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2 things I can smell
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1 thing I can taste
SOS Technique, developed by Julian Ford
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Slow down - Slow down or stop; as needed connect to body and let mind clear.
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Orient - Pay attention to where you are, what you are doing, who you are with, what’s important.
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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!) (https://youaligned.com/body-scan-meditation/)
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Get comfortable
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Find your breath
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Become the observer
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Notice even more
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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. Alphabetically list a category. Do math/number exercises. Go through anchoring facts.
Physical: Touch something. Breathing exercise. Physical activity. Use your 5 senses.
Soothing: Think of a face/voice/thing/place that soothes you. Talk yourself kindly through it. List positive things.
Example other techniques:
- Thoughts: Check for values alignment. Check for accuracy. Replace them. Let go. Think about or do something else. Make a plan. Express them/do something creative. Talk to someone.
- 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 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 and sing, talk nonsense, recite a poem, so on.
- Relax physically and mentally. Slump, stretch out, curl up, let your mind empty, let your mind wander…
- Total stillness