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Apps

Search for the following Apps on your phone or tablet. Scroll down for various subject areas.

Mindfulness Apps:

 

Calm
Runs on: iPhone and Android
Cost: Free (with in-app purchases)
This app offers both guided and unguided meditations with varying meditation lengths. The free ‘7 Days of Calm’ teaches the basics of mindfulness meditation by breaking down meditation techniques in easy to learn 10 minute sessions. (Recommendation: try the 7 days of Calm, then use the one month free membership to dive into the 21 days of Calm to deepen your mindfulness understanding and practice)
 

Headspace
Runs on: iPhone and Android
Cost: Free (with in-app purchases)
Headspace is meditation made simple by learning meditation and mindfulness in just 10 minutes a day. The app offers both guided and unguided lessons that range from 2 to 60 minutes long.
 

Smiling Mind
Runs on: iPhone and Android
Cost: Free
Described as modern meditation for young people, Smiling Mind is an Australian not-for-profit organisation that offers a series of free mindfulness-based meditations through online and mobile apps. When you sign up, you can specify your age (7-11, 12-15, 16-22 or adult) to get tailored meditations.

 

Mood Tracker Apps:

 

Moodtrack Diary
Runs on: iphone and Android
Cost: $0.99
Graph your moods as little or as often as you want, and look back to see your moods over weeks, months, and years to learn about yourself and your moods better.
 

eCBT Mood
Runs on: iPhone
Cost: $0.99
This app was developed to help people whoa re feeling down or depressed to feel better by using principles of cognitive behavioral therapy (CBT).

MyMoodTracker Lite
Runs on:  iPhone
Cost: Free (with in-app purchases)
Track mood and emotional state throughout the day  to better understand what causes your emotions to change- Track many items to see how they affect your mood, including sleep, exercise, medication, menstrual cycles, stress, pain, energy and stimulants - Take notes for more detail.
 

T2 Mood Tracker
Runs on: iPhone and Android
Cost: Free
Monitor your moods on six pre-loaded anxiety, stress, depression, post-traumatic stress, and general well-being scales. You can also customize scales for other difficulties you want to track. Ratings are displayed on graphs to help users track their moods over time.
 

Optimism by Optimism Apps
Runs on: iPhone
Cost: Free
This app is a mood charting app that helps you develop strategies for managing depression, bipolar, or other mental health conditions. This app monitors various domains such as sleep, exercise, and overall well-being.

 

Anxiety/Stress Apps:

 

I Can Be Free by Human Progress
Runs on: iPhone and Android
Cost: Free
I Can Be Free uses audio hypnosis to help overcome common anxieties like being forgotten, fear of change, and loneliness. The audio sessions are downloadable, so you can access them anywhere and anytime you are feeling anxious. The app comes with five free sessions, but more can be purchased and cover a wide range of topics.
 

Worry Watch
Runs on: iPhone
Cost: $1.99
Worry Watch is a journal app designed to help you track and record those everyday anxieties. It aims to provide a deeper understanding of our worry patterns and remind us of how we coped in the past by logging a worry or worries, tracking, analyzing, realizing, and reflecting.

Panic Attack Aid Lite
Runs on: iPhone and Android
Cost: Free
Panic Attack Aid is designed to bring instant calming relief to sufferers of panic and anxiety attacks through breathing techniques, reassurance and breathing exercises. This application has been designed as an aid for panic attack and anxiety sufferers with the help and input of real panic attack sufferers.
 

Stop Panic & Anxiety Help
Runs on: Android
Cost: Free
The Stop Panic & Anxiety Help Android app uses emotion and relaxation training audio tracks to help you fight your fears and find a state of calm. When you’ve overcome the attack, use the app’s journal to record what caused the attack and how you were able to get through it. Then use this journal to learn from your experiences and prepare for the future.
 

Mindshift
Runs on: iPhone
Cost: Free
This app includes strategies to deal with everyday anxiety as well as specific tools to tackle text anxiety, perfectionism, social anxiety, performance anxiety, worry, panic, and conflict.
 

Pacifica
Runs on: iPhone and Android
Cost: Free
Pacifica is an app for stress, anxiety, and worry based on Cognitive Behavioral Therapy, relaxation, and wellness. Comprised of five core activities, Pacifica is designed as a daily tool to help people address stress and anxiety at a gradual pace.
 

Stress Check
Runs on: Android, iPhone
Cost: Free
Provides users with an overall stress score then the user can examine specific areas their stress affects them (interpersonal, physiological, situational, control).
 

eCBT Calm
Runs on: iPhone
Cost: $0.99
CBT Calm helps people who are feeling stressed and want to learn relaxation skills. It assesses stress levels, provides relaxation skills, and also provides linkes to online resources for stress and anxiety.

 

Happiness/Well-being/Living a Balanced Life Apps:

 

Secret of Happiness
Runs on: Android
Cost: Free
Every morning the app asks you to focus on something that makes you happy, such as a list of three things to be thankful for. At night, you respond to a similar prompt, thinking of an event that made you happy during the day. By training your brain to be more aware of what makes you happy, you may find that at the end of 30 days, you know your secret to happiness. 
 

Happify
Runs on: iPhone, Android, and Web
Cost: Free
Happify brings you effective tools and programs to take control of your emotional wellbeing such as conquering negative thoughts, coping better with stress, building self-confidence and more.
 

Guided Meditations

Free Guided Meditation Websites:

UCLA Mindful Awareness Research Center: Free Guided Meditations

The Chopra Center: Guided Meditations

Tara Brach: Guided Meditations

Fragrant Heart: Guided Meditation Audio

 

Podcasts

These podcasts are designed to help you relax during stressful times and learn new techniques for keeping yourself calm when things feel overwhelming. Podcasts may be listened to from this site or downloaded as an MP3 file and listened to through your iPod or other music device.

Finding Your Breath, Finding Your Calm
Breathing is one of our most basic functions. This 6 minute exercise will help you regulate your breathing and other body functions, calm your anxiety, and help you relax. Use it whenever you feel stressed or to help you sleep. 

Progressive Muscle Relaxation (PMR) 
PMR is a guided series of muscle contractions and releases that promote deep relaxation of the body and calm the mind and nervous system. This podcast is 16 minutes long, so use it during a time when you will not be disturbed or are planning on going to sleep. After you practice PMR several times, you may find yourself able to engage in your own PMR without being guided.

Visualize Your Stress Away 
During this exercise, you will be guided to imagine yourself in a peaceful place that will help your mind let go of any tension or worry. Visualization works particularly well if your mind has trouble calming down during breathing or PMR exercises.

Get Yourself to Sleep
Having trouble sleeping? Use this podcast to prepare your body to sleep, to ensure an easier transition to sleep, and to remain asleep all night long.

Tips for Using Podcasts

When using these podcasts, you should:

  • Listen during a time when you will not be interrupted
  • Turn off your cellphone, computer and instant messaging devices
  • Sit where your head and body are fully supported or lay down in a quiet place
  • Turn off any music or other background noise
  • Practice each more than once — these techniques take time to learn
  • If you enjoy the experience, consider making it a daily practice to help you avoid becoming overwhelmed later
  • Take the skills with you — once you learn a breathing technique, try it without the podcast. You can use it in class, library, or anywhere you are feeling stressed

If you have questions about these podcasts, please contact us. If you find these techniques are not enough to calm your stress or anxiety, consider talking with a psychologist or clinician in our office. We can help. Call us at 781.891.2274.
 

Adult Coloring Pages

We often associated coloring with our childhood, but there are many benefits to coloring even as an adult. Coloring can generate wellness and a state of mindfulness. Some other benefits include reducing anxiety and stress, while increasing creativity. Check out some coloring pages you can print for free:

Free Printable Adult Coloring Pages

Secret Garden Activity Sheet

Secret Garden

Lost Ocean by Johanna Basford

City Life

Why Grown-Ups Love Coloring Books too
 

Websites

Websites Offering General Mental Health Information

  • Go Ask Alice: This site from Columbia University addresses health and wellness issues, including mental health topics.
  • The Virtual Pamphlet Collection: A  comprehensive online collection of written materials for college students (From the University of Chicago Student Counseling and Resources Services)
  • ULifeline: A resource that provides information to students about general mental health as well as the signs and symptoms of various emotional concerns.

Websites and Associations Supporting Specific Mental Health Concerns

Addiction and Substance Abuse

Anxiety/Panic Disorders

Attention Deficit Disorder and Learning Disabilities

Bipolar Disorders and Depression

Eating Disorders

 

TED/TEDx Talks

The following TED/TEDx talks are related to mental health:

Depression

Kevin Breel: Confessions of a depressed comic
Kevin Breel didn't look like a depressed kid: team captain, at every party, funny and confident. But he tells the story of the night he realized that — to save his own life — he needed to say four simple words.

Depression doesn't discriminate | Dr. Syeda Ruksheda
Depression is something which plagues so many among us but we brush it off as something as elementary as a common cold.A practicing psychiatrist since many years, she is here to give us an insight of her world. Depression is something which plagues so many among us but we brush it off as something as elementary as a common cold. A practicing psychiatrist since many years, she is here to give us an insight of her world.

Overcoming depression by getting connected | John Dennis
John Dennis is an adventurer and has campaigned extensively to raise awareness of mental health issues. Having struggled through deep depression and post-traumatic stress disorder, he has emerged on the other side and continues to proactively talk about his own experiences and to encourage others to open up. John regularly sets off on challenging adventures in order to help raise the profile of depression, trauma and mental illness. John says that, “’getting connected’ with relevant people really aided my recovery… after all, you are only as good as the people you have supporting you.”

Ruby Wax: What's so funny about mental illness?
Diseases of the body garner sympathy, says comedian Ruby Wax -- except those of the brain. Why is that? With dazzling energy and humor, Wax, diagnosed a decade ago with clinical depression, urges us to put an end to the stigma of mental illness.

Stress

Kelly McGonigal: How to make stress your friend
Stress. It makes your heart pound, your breathing quicken and your forehead sweat. But while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case. Psychologist Kelly McGonigal urges us to see stress as a positive, and introduces us to an unsung mechanism for stress reduction: reaching out to others.

Andy Puddicombe: All it takes is 10 mindful minutes
When is the last time you did absolutely nothing for 10 whole minutes? Not texting, talking or even thinking? Mindfulness expert Andy Puddicombe describes the transformative power of doing just that: Refreshing your mind for 10 minutes a day, simply by being mindful and experiencing the present moment. (No need for incense or sitting in uncomfortable positions.)

Daniel Levitin: How to stay calm when you know you'll be stressed
You're not at your best when you're stressed. In fact, your brain has evolved over millennia to release cortisol in stressful situations, inhibiting rational, logical thinking but potentially helping you survive, say, being attacked by a lion. Neuroscientist Daniel Levitin thinks there's a way to avoid making critical mistakes in stressful situations, when your thinking becomes clouded — the pre-mortem. "We all are going to fail now and then," he says. "The idea is to think ahead to what those failures might be."

Pico Iyer: The art of stillness
The place that travel writer Pico Iyer would most like to go? Nowhere. In a counterintuitive and lyrical meditation, Iyer takes a look at the incredible insight that comes with taking time for stillness. In our world of constant movement and distraction, he teases out strategies we all can use to take back a few minutes out of every day, or a few days out of every season. It’s the talk for anyone who feels overwhelmed by the demands for our world.

Self-Care

Guy Winch: Why we all need to practice emotional first aid
We'll go to the doctor when we feel flu-ish or a nagging pain. So why don’t we see a health professional when we feel emotional pain: guilt, loss, loneliness? Too many of us deal with common psychological-health issues on our own, says Guy Winch. But we don’t have to. He makes a compelling case to practice emotional hygiene — taking care of our emotions, our minds, with the same diligence we take care of our bodies.

David Steindl-Rast: Want to be happy? Be grateful
The one thing all humans have in common is that each of us wants to be happy, says Brother David Steindl-Rast, a monk and interfaith scholar. And happiness, he suggests, is born from gratitude. An inspiring lesson in slowing down, looking where you’re going, and above all, being grateful.

Carl Honoré: In praise of slowness
Journalist Carl Honore believes the Western world's emphasis on speed erodes health, productivity and quality of life. But there's a backlash brewing, as everyday people start putting the brakes on their all-too-modern lives.

Matt Cutts: Try something new for 30 days
Is there something you've always meant to do, wanted to do, but just ... haven't? Matt Cutts suggests: Try it for 30 days. This short, lighthearted talk offers a neat way to think about setting and achieving goals.

Adam Grant: The surprising habits of original thinkers
How do creative people come up with great ideas? Organizational psychologist Adam Grant studies "originals": thinkers who dream up new ideas and take action to put them into the world. In this talk, learn three unexpected habits of originals — including embracing failure. "The greatest originals are the ones who fail the most, because they're the ones who try the most," Grant says. "You need a lot of bad ideas in order to get a few good ones."

Understanding Self and Others

Kare Anderson: Be an opportunity maker
We all want to use our talents to create something meaningful with our lives. But how to get started? (And ... what if you're shy?) Writer Kare Anderson shares her own story of chronic shyness, and how she opened up her world by helping other people use their own talents and passions.

Celeste Headlee: 10 ways to have a better conversation
When your job hinges on how well you talk to people, you learn a lot about how to have conversations — and that most of us don't converse very well. Celeste Headlee has worked as a radio host for decades, and she knows the ingredients of a great conversation: Honesty, brevity, clarity and a healthy amount of listening. In this insightful talk, she shares 10 useful rules for having better conversations. "Go out, talk to people, listen to people," she says. "And, most importantly, be prepared to be amazed."

Brené Brown: The power of vulnerability
Brené Brown studies human connection — our ability to empathize, belong, love. In a poignant, funny talk, she shares a deep insight from her research, one that sent her on a personal quest to know herself as well as to understand humanity.

Thandie Newton: Embracing otherness, embracing myself
Actor Thandie Newton tells the story of finding her "otherness" — first, as a child growing up in two distinct cultures, and then as an actor playing with many different selves.
 

Book List

Alcohol/Drugs/Addiction

  • One Breath At a Time: Buddhism and the Twelve Steps by Kevin Griffin
  • Smash: Story of a Drunken Girlhood by Koren Zailckas
  • Get Your Loved One Sober: Alternatives to Nagging, Pleading and Threatening by Robert J. Meyers, Ph.D & Brenda L. Wolfe, Ph.D

Anxiety/Stress Management

  • The Relaxation and Stress Reduction Workbook (5th Ed.) by Martha Davis, Ph.D., Elizabeth Robbins Eshelman, MSW, and Matthew McKay, Ph.D.
  • The Worry Cure by Robert Leahy, Ph.D
  • Get Out of Your Mind and Into Your Life by Steve Hayes, Ph.D.
  • Mastery of Your Anxiety and Worry-The Workbook by Craske and Barlow
  • Mastery of Your Anxiety and Panic-The Workbook by Craske and Barlow
  • When Panic Attacks: The New, Drug-Free Anxiety Therapy That Can Change Your Life by David D. Burns, MD
  • Talking Back To OCD by March and Benton
  • Stop Obsessing! How to Overcome Your Obsessions and Compulsions by Foa and Wilson
  • How We Choose to Be Happy  by Foster and Hicks
  • Who Moved My Cheese? An A-mazing way to Deal with Change by Spencer Johnson
  • The Healthy Mind, Healthy Body Handbook by Sobel and Ornstein

Depression/ Bipolar Disorder

  • Exuberance: The Passion for Life by Kay Redfield Jamison
  • An Unquiet Mind: A Memoir of Moods and Madness by Kay Redfield Jamison
  • Feeling Good by David D. Burns, MD
  • Thoughts and Feelings: Taking Control of Your Moods and Life: A Workbook of CBT by McKay et al.
  • Undoing Depression by Richard O'Connor, Ph.D.
  • The Compassionate Mind by Paul Gilbert, Ph.D.
  • I Don’t Want To Talk About It  by Terrance Real (FOR MEN)
  • Depressed and Anxious  by Thomas Marra
  • Don’t Let Emotions Run Your Life  by Scott Spradlin
  • Get Out of Your Mind And Into Your Life by Hayes and Smith

Grief/Loss

  • The Loss That is Forever: The Lifelong Impact of the Early Death of a Mother or Father by Maxine Harris, Ph.D.
  • The Farewell Chronicles: How We Really Respond to Death by Anneli Rufus

Eating Disorders

  • Crave: Why You Binge Eat and How to Stop by Cynthia M. Bulik, Ph.D
  • The Good Eater: The true story of one man’s struggle with binge eating disorder by Ron Saxen
  • Goodbye Ed, Hello Me: Recover from Your Eating Disorder and Fall in Love with Lifeby Jenni Schaefer
  • Life Without Ed: How One Woman Declared Independence from Her Eating Disorder and How You Can Too by Jenni Schaefer
  • Diary of an Exercise Addict by, Peach Friedman
  • Surviving and Eating Disorder: Strategies for Family and Friends by Michele Siegel, Judith Brisman, and Margot Weinshel
  • The Body Image Workbook  by Thomas Cash
  • Don’t Diet, Live It Workbook  by Lobue and Marcus
  • Bulimia: A Guide to Recovery  by Hall and Cohn

Mindfulness

  • The Miracle of Mindfulness by Thich Nhat Hanh
  • Learned Optimism: How to Change Your Mind and Your Life by Martin Seligman, Ph.D
  • The Mindful Brain: Reflection and Attunement in the Cultivation of Well-Being by Daniel Siegal
  • The Mindful Athlete  by George Mumford

Relationships/ Friendships

  • Love is Never Enough: How Couples Can Overcome Misunderstandings, Resolve Conflicts and Solve Relationship Problems Through Cognitive Therapy by Aaron Beck
  • The Relationship Cure: A Five Step Guide to Strengthening Your Marriage, Family and Friendships by John M. Gottman, Ph.D. & Joan DeClaire
  • What Makes Love Last? How to Build Trust and Avoid Betrayal by John Gottman, Ph.D and Nan Silver
  • The Hidden Face of Shyness: Understanding and Overcoming Social Anxiety by Franklin Schneier & Lawrence Welkowitz

Trauma/Sexual Assault/Rape

  • Trauma and Recovery: The aftermath of violence—from domestic abuse to political terror by Judith Herman, MD
  • The Courage To Heal: A Guide for Women Survivors of Child Sexual Abuse (3rd edition), by Ellen Bass and Laura Davis
  • I Never Called it Rape: The Ms. Report on Recognizing, Fighting, and Surviving Date and Acquaintance Rape by Robin Warshaw
  • The Gift of Fear by Gavin de Becker