Apps and Techniques
This page is for informational purposes only.
Inclusion doesn’t indicate endorsement of information or source.
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: ACT coach, Virtual Hope Box, CALMapp
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.
Mental – Physical – Soothing Grounding Healthline: 30 Grounding Techniques to Quiet Distressing Thoughts (https://www.healthline.com/health/grounding-techniques)
A few examples:
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Mental: Pick a category (e.g., state capitals, teams, movies, bodies of water) and list as many as you can; or, list them alphabetically or by some system (e.g., largest to smallest, oldest to newest). Do math exercises. Go through anchoring facts (e.g., my name is, today is).
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Physical: Touch something. Breathing exercise. Physical activity. Use your 5 senses.
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Soothing: Think of a face/voice/thing/place that soothes you. Talk yourself kindly through it. List positive things.
Breathing techniques: There are so many options, here’s two examples.
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Box breathing: Exhale to a count of four. Hold your lungs empty for a four-count. Inhale to a count of four. Hold the air in your lungs for a count of four. Exhale and begin the pattern anew.
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Mindful breathing: Example, breathe in and out to a phrase, e.g. “I breathe in calm, I breathe out tension.”; “Breathing in, I know I am breathing in. Breathing out, I know I am breathing out”. Video: Mindful Breathing Exercise from Every Mind Matters – YouTube
Example other techniques:
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Thoughts. Check for values alignment. Check for accuracy. Replace them. Let go. Think about or do something else. Express them (e.g., journal). Do something creative/meaningful. Make a plan. Talk to someone.
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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.
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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)
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Do something physical while doing something verbally fun/silly/expressive. E.g., Sing, talk nonsense, recite poetry, make weird sounds, do vocal exercises, mash up stories.
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Relax physically and mentally. Slump, stretch out, curl up, let your mind empty, let your mind wander…
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/wellness/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
SC-ADE (adapted SBNRR mindfulness practice with the ADE by Gwendolyn Downing):
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 external or internal cues to do this.
Center: Everyone is different. For some, you might skip this and go to “be Aware”. 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 (like grounding) or combined approach. For anyone, you might need to try different approaches at different times.
be Aware of my body, behaviors, thoughts, emotions: Notice what is going on with your body, behaviors, thoughts, emotions. You are not judging yourself, just notice what is going on.
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Body: What’s happening in my body, from the top of my head to my toes? Am I warm, cold; relaxed, tense; numb, stiff, achy; tired, wired; thirsty, hungry; have a headache; and so on?
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Behaviors: What are my behaviors? What are my behaviors communicating to myself or/and others about how I’m doing?
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Thoughts: What are my thoughts? Am I present? Thinking about something I’m excited about, something that is bothering me? Any change from my normal? Are they accurate? Line up with my values? So on.
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Emotions: What am I feeling? Calm? Happy? Stressed? Furious? Anxious? Need to escape? “Spaced out”? Disconnected? Withdrawn? Bored? Numb? Confident? Proud? Surprised? Embarrassed? Nervous? Indifferent? Envious? Compassionate? So on.
Do mindset self-check: Am I being unbiased, strength-based, empowering, trauma-informed, so on?
Explore possible sources, for what I am aware of in my body, behaviors, thoughts, emotions: Remember individuals in ecological systems; and interaction of body, behaviors, thoughts, and emotions. What is the possible source(s) for what I am aware of? Do I need any assistance to identify the source? Can I identify the source? Is it one or more? What’s my best guess, if I can make one? What do I not know? So on. // Queries such as when, where, with who, circumstance(s), how often, when does it not happen.
Explore possible approaches for what I am aware of in my body, behaviors, thoughts, emotions
• Is there something I can do/try about the source?
• Is there something I can do/try about the response?
• Is there anything else I can do/try?
In situations the source(s) aren’t known, while trying to determine that, the three questions are still valid. Depending, e.g., prompts: “What’s helped you with something else in the past?” “What are some of your strengths or things you enjoy doing; can that help you with this?”
