My 7 Favorite Free Apps to Improve Mental Health

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May 12, 2025

Smartphones can be allies in mental wellness when used wisely. Explore impactful apps that help manage stress and build positive habits, like journaling and mindfulness tools. Learn how technology can enhance emotional health by tracking goals and fostering self-awareness. Discover strategies for a healthier digital environment and hear about a new app offering free courses for anxiety management. Embrace the potential of these tools to enrich your mental well-being!

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ADVICE

Build Habits with Trackers

Use a habit tracker app to build small, positive habits consistently.
Set reminders and check off tasks to support your goals practical systemically.

ADVICE

Free Mental Load with Reminders

Use the Reminders app to free your mind from remembering tasks and goals.
Set recurring reminders for relationship care and health maintenance habits.

ADVICE

Use Notes for Brain Dumps

Use Notes app for brain dumps and quick journaling when feeling overwhelmed.
Use voice-to-text to capture thoughts during walks to relieve mental load.

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Smartphones often get a bad rap when it comes to mental health, but they can also be powerful tools for emotional well-being when used intentionally. In this guide, we explore some of the best apps for mental health—many of which are free or already on your phone—that can help with stress, anxiety, self-care, and habit-building.

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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.