Before we get into all of the app stuff, I just want to say that mental health care is super important. And if you're experiencing serious mental health symptoms that impact your day-to-day life, it's time to see a real, live therapist IRL, or over Zoom, or on the phone. That's especially true if you're having suicidal thoughts (if this is mental health emergency, call the National Suicide Prevention Hotline at 1-800-273-8255 where trained counselors are available to speak with you 24/7 and assist in a crisis situation.)
That said, therapy apps can be helpful if, say, you're going through a stressful time and need a little guidance or you're coping with some grief. They can also help supplement your regularly scheduled therapy sessions with a licensed mental health therapist or counselor.
It's also important to set your expectations before downloading a therapy app, says John Torous, MD, director of the digital psychiatry division in the department of psychiatry at Beth Israel Deaconess Medical Center. "The best mental health app, the perfect match, will probably be almost as good as one of the worst licensed therapists. If you're going on probability, you're most likely to do better still with in-person [therapy]." In other words, if you try a therapy app for a month or so and don't notice your symptoms improving, it's probably time to give traditional therapy a shot. K?
With all that out of the way, you should know that there are basically three types of therapy apps, says Dr. Torous.
- Ones that connect you with a therapist in real time
- Ones that allow you to message a therapist who'll get back to you later
- Ones that give you mental health tips but don't connect you with an expert (self-help)
All three types can be helpful, so it's important to take factors like pricing, privacy policies, and user experience into account, says Dr. Torous. To make it slightly easier to compare the options, he and his colleagues created MIND, a database that allows you to sort through mental health apps by filtering for features that matter to you (like journaling, mindfulness, and therapist connection). Once you narrow it down to a few potential apps, Dr. Torous recommends trying a couple at once, and taking advantage of free trial periods to see which one you like using the most.
Lemme be real though, the database (while helpful!) is ginormous. So, I combed through it very, very carefully to find the best therapy apps for you to try out. Here we go!
1. BetterHelp
$240-$360/month on iTunes and Google Play
If you know you want to talk to a therapist directly, BetterHelp is a great option. The app matches you with a licensed mental health professional based on your preferences and the particular issues you're dealing with. You can message your counselor as often as you want and schedule live video sessions with them too (depending on your plan). Headsup, Consumer Reports recently found that BetterHelp sends some of its data to Facebook, so it might not be the best option if you're worried about privacy.
2. MindDoc
$7/month after 7-day free trial on iTunes and Google Play
MindDoc was developed by clinical psychologists to help with mild to moderate symptoms of mental illness. The app lets you track your mood on a daily basis and offers a variety of courses on topics like understanding depression, mindfulness, and self-confidence that you can read or listen to. FYI though, MindDoc (like the rest of these apps) is not a substitute for therapy. To get the benefits of this app, use it in conjunction with regular therapy sessions.
3. Covid Coach
Free on iTunes and Google Play
Feel like your mental health concerns are related to the pandemic? Dr. Torous recommends Covid Coach because it's completely free to use and it has decent privacy policies in place. It features guided exercises to help you combat feelings like stress, loneliness, and hopelessness, plus tools for positive habits like creating daily rituals, deep breathing, and finding meaning in your day-to-day life. The app also provides info on how to find a low-cost or free mental health provider and links to crisis support resources.
4. Talkspace
$260-$390/month on iTunes and Google Play
Similar to BetterHelp, Talkspace matches you with a licensed therapist you can text, video, and audio message with guaranteed responses five days per week. You can opt to add live video sessions with your therapist to your plan for an additional charge each month. Talkspace also has a symptom tracker, self-guided mental health exercises, and a "Journey" feature that lets you make specific goals with your therapist. Just keep in mind, Dr. Torous says, it's not known for being particularly great privacy-wise if that's important to you (and maybe it should be?).
5. Bloom
$10/month after free trial on iTunes
Bloom offers a self-guided approach to cognitive-behavioral therapy (CBT), a treatment that usually involves efforts to change thinking patterns, per the American Psychological Association. You can select interactive therapy videos, journal prompts, and activities (all based in CBT) to help with everything from work stress to managing your emotions. Just make sure you commit to doing the exercises on the reg or it won't be super effective.
6. Sanvello
Free or $9-$50/month for Premium on iTunes and Google Play
The app has a ton of free features like guided meditations, thought-reframing techniques, and a community page where you can interact with other users. If you choose to upgrade to premium, you'll also get access to all of Sanvello's CBT tools and guided courses. You can also sign up for the Premium + Coaching option, which gets you access to personal mental health coaching (not from a therapist though) on top of the other premium features. Oh, BTW, there's a chance your health insurance could cover the premium membership fee. If you like the app but realize you need additional support, Sanvello can connect you with a therapist who schedules appointments directly through the app.
7. Wysa
Free or $80/month for Premium on iTunes and Google Play
By far the cutest therapy app on this list, Wysa is centered around an AI penguin you can chat with about your thoughts and emotions. In response, the penguin will offer helpful research-backed tips and techniques to help you fight stress, anxiety, and depression. If you upgrade to the premium version, Wysa will also pair you with a therapist for a live chat session each week.
8. 7 Cups
Free or $13/month for Premium, $150/month with therapy plan on iTunes and Google Play
As soon as you download 7 Cups, you can start anonymously chatting with trained active listeners to get support on issues like chronic pain, depression, and loneliness. You can also select a "personalized path" that provides content and exercises on everything from breakups to family stress. Prefer to text an expert? Sign up for 7 Cups therapy and you'll be matched with a licensed therapist who you can message Monday through Friday.
