The following list of apps may be useful for students who are not currently interested in counseling services, but would benefit from self-help resources. Apps provide an easy and portable method for self-help.

*To note, Rutgers University does not endorse any of these self-help apps. Additionally, these apps are not meant to replace the use of professional help.*

Mindfulness Meditation

Mindfulness involves intentionally attending to the present moment, in a nonjudgmental or compassionate manner. This practice has been shown to be effective in coping with a variety of difficulties, including stress management.

HeadSpace

HeadSpace guides the user through brief (10-minute), mindfulness meditations.

You can download a free trial of this app for either an iPhone or Android phone. After the free trial, the app costs $12.99 per month.

iTunes website: https://itunes.apple.com/us/app/headspace-meditation-techniques/id493145008?mt=8

Google Play website: https://play.google.com/store/apps/details?id=com.getsomeheadspace.android&hl=en

Mindfulness Coach

Mindfulness Coach was developed by the US Department of Veteran Affairs. This app offers information about mindfulness, mindfulness exercises, and a tracking log to optimize mindfulness meditation practice.

This app is available for free for iPhones. It is not currently available for Android phones.

iTunes website: https://itunes.apple.com/us/app/mindfulness-coach/id804284729?mt=8

Stress Management & Relaxation Apps

In addition to mindfulness meditation, a variety of other self-help apps have been developed to assist with stress management and relaxation.

Breathe2Relax

Breathe2Relax assists the user in learning the stress management skill of diaphragmatic breathing, which is also known as “deep breathing”.

A free download of this app is available for iPhone and Android phones.

iTunes website: https://itunes.apple.com/us/app/breathe2relax/id425720246?mt=8

Google Play website: https://play.google.com/store/apps/details?id=org.t2health.breathe2relax&hl=en

Relax Melodies

Relax Melodies provides melodies to help relax or sleep. This app also provides simple, guided meditations.

A free download of this app is available for iPhone and Android phones.

iTunes website: https://itunes.apple.com/us/app/relax-melodies-sleep-zen-sounds/id314498713?mt=8

Google Play website: https://play.google.com/store/apps/details?id=ipnossoft.rma.free

Cope with Moods and Change Negative Thinking Patterns

Cognitive-behavioral therapy (CBT) research indicates that negative thought patterns often lead to feelings of sadness, anxiety, and stress. The following apps were designed to target such thinking patterns.

What’s Up

What’s Up was designed to teach users CBT strategies to evaluate and change negative thinking patterns.

A free download of this app is available for iPhone and Android phones.

iTunes website: https://itunes.apple.com/us/app/whats-up/id968251160?mt=8

Google Play website: https://play.google.com/store/apps/details?id=com.jacksontempra.apps.whatsup

Track Mood Changes

It may be useful to track and monitor your mood, in order to better understand how your mood may fluctuate across time. Such monitoring is also helpful when developing an awareness of what activities or events lead to both helpful and unhelpful changes in your mood.

T2 Mood Tracker

T2 Mood Tracker allows users to track and monitor their mood. In addition to tracking mood, users can also create items so that they can track their progress in unique areas (e.g., exercising more, completing homework more regularly, etc.).

A free download of this app is available for iPhone and Android phones.

iTunes website: https://itunes.apple.com/us/app/t2-mood-tracker/id428373825?mt=8

Google Play website: https://play.google.com/store/apps/details?id=com.t2.vas&hl=en

Self-Help for Posttraumatic Stress Disorder

Posttraumatic Stress Disorder (PTSD) is a disorder that individuals may develop after experiencing a traumatic event. While only a mental health professional can properly diagnose PTSD, individuals may find it useful to learn more about PTSD with assistance from an app.

PTSD Coach

PTSD Coach was created by the United States Department of Veteran Affairs’ National Center for PTSD and the United States Department of Defense’s National Center for Telehealth & Technology. This app provides users with education about PTSD, information about professional care, a self-assessment for PTSD, opportunities to find support, and self-help tools to help users manage the stresses of daily life with PTSD.

A free download of this app is available for iPhone and Android phones.

iTunes website: https://itunes.apple.com/us/app/ptsd-coach/id430646302?mt=8

Google Play website: https://play.google.com/store/apps/details?id=gov.va.ptsd.ptsdcoach&hl=en