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?

 

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.

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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

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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.  

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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.

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Click here, to go to the "If you need help's" "Materials" tab, for an adapted/expanded version of the SBNRR practice on p5-6 of the PDF housed there. 

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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

 

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.

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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/)

1. Get comfortable

2. Find your breath

3. Become the observer

4. Notice even more

5. Give yourself permission to relax

 

Mental – Physical – Soothing Grounding Healthline: 30 Grounding Techniques to Quiet Distressing Thoughts  (https://www.healthline.com/health/grounding-techniques)

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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:

• 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.

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