Self-Help Exercises for Dealing with COVID-19

In response to the COVID-19 outbreak, many people are struggling with worry and anxiety.  To help everyone cope TAO Connect is making mindfulness exercises available to those in need.

TAO Connect Video Library


The following are resources available to everyone.

Anxiety & Stress

  • MindShift CBT – Anxiety Canada
    • Cost: Free
    • Description: Will check in to see how you are doing. Includes tools to help with healthy thinking, calming coping skills, taking action. Includes guided meditations and quick coping skills when needing quick relief.
  • FearTools - Anxiety Aid
    • Cost: Free
    • Description: Has you complete an anxiety assessment (GAD-7) to assess intensity of symptoms. Includes thought diary to challenge and reframe unhelpful thoughts, includes videos for guided meditations, soothing sounds, and TED talks. Also has breathing exercises, anxiety hierarchy, etc.
  • Breathe2Relax
    • Cost: Free
    • Description: This is a portable stress management tool that provides information on how stress affects the body and instructions/exercises to help with learning diaphragmatic breathing to increase mood stabilization, anger control, and anxiety management. Can be used with Apple Watch to measure heart rate through the breathing exercises.
  • Sanity & Self: Stress Relief
    • Cost: 7-day free trial then $9.99/month. Free to download and some free tools available.
    • Description: Focus on women but anyone can use it. Includes audio sessions on anxiety, stress, self-love, dating, breakups, restful sleep, yoga, etc. Provides self-care recommendations with self-discovery journal and mood tracker. Some interventions on here are completely free but get access to premium content with subscription.
  • Self-Help for Anxiety Management (SAM)
    • Cost: Free
    • Description: Offers a range of self-help methods including self-monitoring for anxiety with graphic display, 25 self-help options including information about anxiety, tracking your anxiety, identifying triggers, teaching breathing/relaxation strategies, and developing an anxiety management toolkit.
  • Stop Panic and Anxiety (Android only)
    • Cost: Free
    • Description: Offers self-help methods to control panic and anxiety. This focuses on the fear of having a panic attack and the fear of the sensations when having a panic attack. Includes relaxation audios, panic assistance audio to coach through panic attacks, anxiety cognitive diary to learn more about challenging fearful thinking. Password protection is available.
  • Quirk
    • Cost: $5.99/month
    • Description: This is an open source thought diary for Cognitive Behavioral Therapy. Helps you to record “automatic thoughts,” challenge them with cognitive distortions and then train your brain to create a more helpful alternative thought until this becomes a habit.

Depression

  • MoodTools – for depression
    • Cost: Free
    • Description: Has you complete depression assessment (PHQ-9) to assess intensity of symptoms. Includes videos for guided meditations, soothing sounds, and TED talks. Has you practice analyzing and reframing your thoughts through a thought diary and will suggest activities and logs mood before/after the activity. Also has a safety plan feature with crisis numbers.
  • Depression CBT Self-Help Guide (Android only)
    • Cost: Free
    • Description: Contains depression assessment, articles about depression and cognitive behavioral therapy (CBT). Includes diary and emotion training to assist with calming moods.
    • Password protection available.

General Health

  • Down Dog (physical exercise)
    • Cost: Free until July 1st for all students, teachers, and healthcare professionals (https://www.downdogapp.com/schools). Free to everyone else until April 1st.
    • Description: Workout videos for yoga, HIIT, Barre, and 7 minute workouts (these are all separate apps, ex: Barre Workouts – Down Dog)
  • Mango Health (medication reminder)
    • Cost: Free
    • Description: This app provides scheduled customized medication reminders. You can also create custom reminders to drink water, record your mood, track your food, track your step count, take your blood pressure, or watch your weight. This app will also notify you of drug interaction warnings once you’ve added your medication. You can earn points for taking your medication correctly, which allows you to win rewards (like donating to a charity or earning a gift card).

Mental Health Tools

  • TAO
    • Cost: Free. Currently free to everyone due to COVID-19. However, free to all MTSU students overall when you sign up using your mtmail.
    • Description: This a free web and app-based online self-help therapy resource that focuses on providing support and resources to increase resiliency, stress management, decrease anxiety/depression, increase mindfulness and more.
  • Sanvello
    • Cost: Free (including all premium content) until July 1st. After this date, some content is free but premium content will include a fee.
    • Description: Daily mood check-ins that then personalize what activities the app recommends to you. Includes a mood chart to see how your feelings change day-to-day. Includes blog posts, videos about stress and anxiety. Includes tools to focus on meditation, health, hope, thoughts, goals, and guided journeys.
  • Remente - Self Improvement
    • Cost: Free (with in-app purchases)
    • Description: This a personal development app that includes a day planner with daily to-dos along with long-term goals, actions, and asks. It also provides a life assessment tool to give you an overview of your focus in life along with other tools to help you balance your life.
  • MyBrainSolutions.om
    • Cost: Free trial.
    • This is an interactive website that focuses on self-improvement by providing brain insight training to help the user to increase positive habits.
  • Elevate
    • Cost: Free (in-app purchases)
    • Description: Brain training program to improve focus, speaking abilities, processing speeds, math skills, and more. 35+ games, performance tracking, personalized daily workouts.
  • Virtual Hope Box
    • Cost: Free
    • Description: This app contains simple tools to increase coping, relaxation, distraction, and positive thinking. You can personalize the app by loading favorite photos. The app also provides supportive audio/video, games, mindfulness exercises, inspirational quotes, and other tools.
  • Daylio Journal
    • Cost: Free (in-app purchases)
    • Description: Keep a private journal without having to type a single word. Pick your mood and add activities that you have done during the day. You can also add notes. Once the app has collected enough data, it will format it to help you understand your habits better.
  • SuperBetter
    • Cost: Free
    • Description: Makes coping skills into a game. When you complete a suggested coping skill (i.e., hug yourself, contacting another person) then you get power ups. You can also “battle” bad guys (i.e., the self-critic, the lazy exercise robbers).
  • Happify
    • Cost: Free-version and subscription version ($14.99/month).
    • Description: Personalized tools based on goals. For example, building self-confidence, coping better with stress, conquering negative thoughts, etc. Includes games and meditations, personalized character strength report, and track progress.
  • Youper
    • Cost: Free with in-app purchases
    • Description: Track mood, monitor emotional health, personalized meditations, quick conversations with AI which are then turned into a journal for you to review, tools to help with sleep
  • CBT Tools for Healthy Living, Self-Help Mood Diary (Android Only)
    • Cost: Free
    • Description: Includes the following tools: cognitive diary, inspire diary, cognitive styles test and your happiness assessment, healthy activities log, mood log, points log, and links to relaxation and assistance audios.
  • T2 Mood Tracker
    • Cost: Free
    • Description: Allows you to monitor and track emotional health. The app records a range of emotions (anxiety, stress, depression, brain injury, post-traumatic stress, general wellbeing, and custom). Notes can also be recorded to document daily events, medication changes, and treatment that could be associated with mood changes.
  • Fabulous
    • Cost: Free (in-app purchases)
    • Description: This app takes a holistic approach to motivate users to be more productive and have higher energy. App has you complete a quiz on sleep, exercise, meditation, focus, and motivation to create goals and then gives challenges based on the quiz to motivate you to reach your goals.
  • Moodpath (in-app purchases)
    • Cost: Free (in-app purchases)
    • Description: Has you answer questions about physical and emotional health. Has tools to help you reflect on your thoughts and emotions, includes exercises in mindfulness, depression, rumination, self-confidence, emotions, and sleep
  • Happy Not Perfect
    • Cost: Free (subscription option for more tools)
    • Description: Includes daily happiness workouts, mood check-in, breathing exercises, practicing positive mindsets, meditation exercises, mindfulness exercises, and set goals.

Mindfulness/Relaxation

  • Headspace
    • Cost: Free for 2 weeks. $12.99 per month after free trial (auto-enrolled). They have a student plan at $9.99 per year (https://www.headspace.com/studentplan).
    • Description: Focuses on meditation for starting your morning, anxiety, stress, breathing, relaxing, sleeping, mindful fitness, etc. Includes guided exercises and videos.
  • Calm
    • Cost: Free for basic app. Monthly fee for premium content.
    • Description: Includes guided meditation that focuses on calming anxiety, managing stress, increasing gratitude, self-esteem, etc. Posts new daily 10-minute meditation guides. Sleep stories to help with falling asleep more effectively.
    • They have also created a blog with free content: https://blog.calm.com/take-a-deep-breath/#PsyberGuide
  • Stop, Breathe, & Think
    • Cost: Free (in-app purchases)
    • Description: This app allows you to check in with your emotions and recommends short guided meditations, yoga, and acupressure videos. They have 55 meditations, a customizable meditation timer and breathing timer, tracker for your emotions before and after the meditation.
  • Tactical Breather
    • Cost: Free
    • Description: Very simple app that assists with four count paced breathing.
  • Prana Breath: Calm & Meditate
    • Cost: Free (in-app purchases)
    • Description: Simply designed app that offers 7-15 minute meditation, mindfulness, and breathing patterns with the possibility to personalize your own pattern, and reminders to help you remain consistent.
  • Balance: Meditation (iPhone/iPad only)
    • Cost: Free but has subscriptions of $11.99/month or $49.99/year.
    • Description: Creates a personalized meditation program based on questions that you answer concerning your meditation experience, goals, and preferences.
  • Relax Melodies: Sleep Sounds
    • Cost: Free (in-app purchases)
    • Description: Allows you to pick and mix 100+ sounds, includes brainwaves, music and guided meditation to help increase relaxation and improve sleep.
  • Insight Timer
    • Cost: Free (in-app purchases)
    • Description: Thousands of guided meditations, thousands of music tracks and ambient sounds to calm the mind, focus, and sleep better. Includes thousands of discussion groups and community features.
  • Guided Mind
    • Cost: Free (in-app purchases)
    • Description: Has 40+ free meditations and 14 free nature soundscapes. With payment, you can access 400+ meditations along with instrumental tracks.
  • Centered
    • Cost: Free
    • Description: Set personalized goals for steps and weekly meditation, track how your mood is impacted by mindfulness activity.

Online Peer, Group, & AI Support

  • Woebot
    • Cost: Free
    • Description: This is an automated conversational agent (chatbot) who helps to monitor your mood and increase knowledge of yourself. Woebot will ask you about how you’re feeling and what is going on in your life along with talking to you about mental health and wellness.
  • 7 Cups
    • Cost: Free (in-app purchases that includes subscription options)
    • Description: This app provides anonymous emotional support and counseling from training active listeners (not a licensed therapist). Easy to use text chat. Includes ability to have 1-1 chat with a listener, calm yourself with 300 free mindful exercises, simple activities to boost mood and chat/community forums on various topics (mood disorders, foster care support, addiction, etc.)
  • Vent
    • Cost: Free (subscription version with 7-day free trial, $2.99/month after trial)
    • Description: Connects you to a supportive, positive, and understanding community to allow you to share your feelings with people all around the world. You can also make friends and chat privately without sharing your personal contact information.
  • Therapeer: Peer Emotional Support
    • Cost: Free (in-app purchases)
    • Description: You can provide emotional support as a “Peer.” This can help you feel better by knowing that you helped someone else in need. You can also create a support room and the app will match you with a “Therapeer” who has struggled with a similar experience as you.
  • Wysa
    • Cost: Free (in-app purchases)
    • Description: This app is a friendly and caring chatbot that will guide you through daily meditations, check-in about your mood, and help you to fight stress and anxiety.

Online Therapy

  • NOCD
    • Cost: Free
    • Description: Created by people with Obsessive-Compulsive Disorder, this app offers live video-based OCD therapy and in-between session support. This will match you with a licensed OCD therapist in your state and start OCD therapy via video, text, etc. Other tools include self-assessment, creating hierarchy of fears, list triggers, and access to open forums.
  • Talk Space Online Therapy
    • Cost: Subscription, starts at $196/month (website). Check for special offer codes for a discount.
    • Description: This is a website that connects you to a licensed online therapist from your state that you can contact through video chats and messaging on either your phone or computer. You will first complete a survey that will match you to the appropriate counselor.

PTSD

  • PTSD Coach
    • Cost: Free
    • Description: This app provides psychoeducation about Post Traumatic Stress Disorder along with information about professional care, a self-assessment for PTSD, ways to find support, and tools to help with managing the stressors of life with PTSD. Tools include relaxation skills, positive self-talk, anger management, etc.

Recovery

  • Rise Up + Recover (Disordered Eating Recovery)
    • Cost: Free
    • Description: This app focuses on assisting those struggling with food, dieting, exercise, and body image. The following tools are included: log meals, emotions, and behaviors, set custom reminders to inspire you, password protection, share motivational quotes and images, access resources to build recovery, and find support and professional treatment nearby.
  • Twenty-Four Hours a Day (Addiction Recovery)
    • Cost: Free
    • Description: Featuring 366 daily meditation from the book, “Twenty-Four Hours a Day” to help you focus on your sobriety wherever you are. This app provides daily messages that you can share with others or favorite for yourself to review later. Also provides meditations

Safety

  • Calm Harm (Self-Harm)
    • Cost: Free
    • Description: This app gives you a range of activities to help manage the urge to self-harm You can choose between four categories of tasks: distract, comfort, express yourself, release, and breathe. This app also offers password protection and personalization.
  • MY3 (Suicidal Ideations)
    • Cost: Free
    • Description: With this app, you will first define your support system and include their contact information. After, you will create a customized safety plan by identifying your warning signs, coping skills, distractions, and personal networks. This plan will be with you at all times and can keep you safe. This app also gives you access to important resources like the number for the national suicide prevention lifeline, finding support in your community, and other resources to ensure that you are safe.
  • Circle of 6 (Violence Prevention; iPhone/iPad only)
    • Cost: Free
    • Description: This app lets you choose up to 6 trusted friends to add to your “circle.” If you get into an uncomfortable or risky situation, you can use this app to automatically send your circle a pre-programmed text message with your exact location. This app also connects you to 24 hour hotlines for safety and information.
  • myPlan (Unsafe Relationships; iPhone/iPad only)
    • Cost: Free
    • Description: This app is focused on women and helping women and the friends that care about them to learn about healthy and unhealthy relationships. Though all genders experience relationship violence, this app is not validated for all genders. You can call 1-888-7HELPLINE for more resources. This app is password protected but be aware that if your partner checks your phone, having an app about relationship abuse could put you at risk. If you are ever in immediate danger, please call 911.

 

Disclaimer:  Self-help apps are for educational and skill building purposes and are not a substitute for treatment of any mental/psychiatric disorders. For those who have been diagnosed or are being treated for a mental health condition, please consult with your health care professional to ensure these apps are appropriate for your treatment. Like all forms of online information, the content and quality of these apps may change over time. Free apps may include in-app purchases in order to use all available features. Further, please use discretion when using apps that ask for personal information.
 

Self-Care During Social Distancing

Created by Caroline Xiong, MTSU Community and Public Health Major

CUSTOMS info


Counseling Services

KUC 326-S
615-898-2670

Office Hours:
8:00am - 4:30pm
Monday-Friday

For after-hour emergencies call Mobile Crisis: 800-704-2651. Or go to the nearest emergency room.


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615-898-2863

Office Hours:
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