Why you DON’T need that shrink to get appy
From break-ups to stress, our experts’ verdicts on the best apps to boost mental health
WITH NHS services stretched more than ever, some patients can wait for months or even years before they receive specialist mental-health therapy.
Recent figures show that in some areas of the UK, patients are having to wait more than two years for an initial appointment with a psychotherapist – the gold-standard treatment for a host of common problems including depression.
No surprise, then, that online and app- based support programmes are booming. However, experts warn that the sector can be a minefield: a 2013 review in the Journal Of Medical Internet Research identified more than 1,500 commercially available depression-related apps (and more have been launched since), but only 32 featured in published research papers.
Despite this, there are numerous apps – simple-to-use programmes t hat can be downloaded to a smartphone or tablet – that are recommended by healthcare professionals, and some even have the NHS seal of approval.
Just before news of her marriage breakdown was revealed last weekend, Davina McCall tweeted about one such app, Minds For Life, which offers online therapy for relationship issues, depression and anxiety. The TV presenter, 50, who has split with Matthew Robertson, her husband of 17 years, wrote that the app could help with ‘a bad break-up’.
Costing from £85 a month, Minds For Life offers unlimited contact with a qualified counsellor. But there are any number of other mental-health apps costing less, or even free, that claim to tackle stress, track our mood and help us through the ups and downs of life. They may mean you needn’t see a therapist at all.
‘Apps can deliver self-help much more interactively than books used to,’ says Dr Emma Short, a reader in cyber psychology at the University of Bedfordshire.
‘Access to quality mental-health support via your smartphone or tablet can be really useful.’
Here, Dr Short and psychologist Professor Jim Barnes, also from the University of Bedfordshire, give their verdict on six of the best medically backed mental-health apps…
BEST FOR BUSTING STRESS Headspace THEY SAY:
An app that teaches users ‘how to meditate and live mindfully’.
HOW IT WORKS:
Mindfulness is an NHS-recommended therapy based on meditation practices and is proven to reduce symptoms of depression, stress and anxiety, with effects on a par with medication.
Headspace users are t al ked through daily ten-minute meditations designed to help cut stress and improve focus.
After you’ve grasped the basics of meditation, other programmes focus on specific areas such as the stress of commuting, or being motivated to set clear goals. There are two-minute ‘SOS’ sessions for helping you know how to deal better with meltdown situations.
EXPERT VERDICT:
Dr Short says: ‘Meditation and mindfulness can reduce stress and anxiety, and many people integrate these practices into their lives on a daily basis. Headspace teaches the techniques well and the app is slick. Very occasionally, mindfulness training may trigger old traumas, so it’s worth checking with your healthcare professional if you’re at all unsure.’
COST:
After a free ten-day trial, £9.99 a month or £71.88 for a year. Available from the App Store, Google Play, Amazon.
BEST FOR EASING INSOMNIA Sleepio THEY SAY:
Helping adults with insomnia issues sleep better and improve energy, mood and productivity as a result.
HOW IT WORKS:
You fill in an in-depth sleep questionnaire (or download your sleep data from a tracking device). The information is used to create a six-week personalised sleep course, during which you are guided through techniques to tackle the negative thoughts and behaviours that keep you awake. You also get 12 months’ support from Sleepio’s online community.
EXPERT VERDICT:
Dr Short says: ‘This uses cognitive behavioural therapy, or CBT, which can help to achieve a stronger connection between bed and successful sleep. Sleepio has been put through placebo control clinical trials and the results showed that the app helped about 75 per cent of those with persistent problems to improve their sleep to healthy levels.’
COST:
£200 a year, although it’s possible you may be able to access the app on the NHS – ask your GP. Available from the App Store, sleepio.com.
BEST FOR FINDING SUPPORT Elefriends THEY SAY:
Giving and receiving support from other people (over the age of 17) who understand what you’re going through when you aren’t coping well.
HOW IT WORKS:
From UK charity Mind, Elefriends began as a Facebook page about mental health in the workplace (‘the elephant in the room’). You sign up and can post comments about how you’re feeling, or just show solidarity with others, in a safe space. The conversations are monitored from 6am to 2am and a moderator (‘ele handler’) can step in to remove anything offensive. The ‘elephant’ (voiced by TV star Stephen Fry) drops in with blogs, tips and ideas.
EXPERT VERDICT:
Dr Short says: ‘Norwegian research identified that most people who use forums like this find it useful for information, social contact and support. Many also find it easier to discuss personal problems online rather than face to face. Communication difficulties can arise because of the lack of visual and aural cues, so a clear set of house rules and a human moderator – which Elefriends has - are essential to minimise this.’
COST:
Free from the App Store, Google Play.
BEST FOR BAD BREAK-UPS Minds For Life THEY SAY:
One-on-one support from a qualified counsellor.
HOW IT WORKS
The app gives quick access to trained therapists. Depending on the support package paid for, users can call and/or
message their counsellor to explore relationship troubles, depression and anxiety. You can also get mood and sleep tracking and a moderated anonymous forum.
EXPERT VERDICT:
Prof Barnes says: ‘This online counselling service is backed with academic research, and depending on use could be cheaper than face-to-face counselling. All therapists have accreditation and the advice section is ethical and responsible.
‘It could be a good resource for individuals, but one limitation is the lack of couples’ counselling. Another issue with online counselling is the inability to read non-verbal cues, which could be a problem with the version of this service that does not include video sessions.’
COST:
£85 a month for unlimited messaging with a counsellor (10am to 10pm), or £170 for this, plus two video sessions per month. Available from the App Store.
BEST FOR BEATING DEPRESSION Catch It THEY SAY:
Helping people learn how to manage feelings such as anxiety and depression.
HOW IT WORKS:
A joint project between the universities of Liverpool and Manchester, Catch It is a mood diary that you use to capture your emotions as they happen.
The app encourages users to note down a feeling such as anxiety, depression, anger or confusion, and when and where they experienced it; take a moment to reflect on why they felt that way; and think about, and keep a note of, better ways of dealing with that emotion in the future.
EXPERT VERDICT:
Prof Barnes says: ‘The app could be useful for challenging a user’s thought processes that contribute to their negative emotions.
‘ It does not offer therapy as such, but could help in the process of recovery if an individual was undergoing counselling or therapy. There is a limited range of emotions to choose from, though, and it would be good if the user could customise this section.’
COST:
Free from the App Store, Google Play.
BEST FOR EATING DISORDERS Recovery Record THEY SAY:
Managing your journey to recovery from eating disorders.
HOW IT WORKS:
You are encouraged to log your meals (using photos if you wish), along with the size of the meal, your moods, and any urges to restrict or binge in order to better understand your eating behaviour. It works with you to develop coping skills. It’s American but works perfectly well for a British audience.
EXPERT VERDICT:
Dr Short says: ‘This uses evidence-based clinical practice and is supported by the US National Eating Disorders Association. Importantly, it does not ask for your weight, so the focus is just on understanding your eating. Monitoring food, mood and behaviour is recognised to be beneficial for people working to overcome eating difficulties. However, it’s important to be watchful of how you are using this app, especially if you notice you may be becoming reliant on it to feel in control.
‘Anorexia has the highest mortality rate of any mental- health problem and reliance on any app is not a safe substitute for professional support.’
COST:
Free from the App Store, Google Play, Amazon.