The days of COVID-19 are pushing us all beyond our limits. But moms, you’re taking the brunt of it. Juggling kids, work, remote learning, financial strain, and home responsibilities—all while trying to keep your family healthy and safe? It’s a lot.
If you weren’t already struggling with stress and anxiety, the pressures of a pandemic might be the straw that breaks the proverbial camel’s back.
If you have mild anxiety and are unable to see a therapist due to stay at home orders, time, budget, or physical constraints, a mental health app can help. But how do you choose one when there are up to 20,000 apps for mental health on the market?
To help you narrow down the list, we’ll take a look at five apps reviewed by the Anxiety & Depression Association of America (ADAA). The apps teach users proven anxiety-management techniques that can be helpful for moms, such as:
- Cognitive behavioral therapy (CBT)
- Relaxation training
- Breathing exercises
- Mindfulness
- Meditation
Remember—for moderate to severe anxiety, it’s best to talk to a licensed mental health provider. If you prefer to stay home, many therapists are offering sessions through web-video or by phone. (Many of them will even offer short-term therapy to support people through the COVID-19 crisis specifically.)
- Sanvello
Sanvello is among the most popular apps for anxiety. Designed by a psychologist, it teaches mindfulness and cognitive behavioral strategies. Sanvello offers four levels of support so you can access as much help as you need at any given time:
- Self-care
- Peer support
- Coaching
- Therapy
Everything on the app projects an aura of calm as you’re gently nudged toward a state of relaxation. With daily check-ins, Sanvello tracks your progress, allowing you to see improvement and set goals for the future.
One of Sanvello’s best features is its extensive online community, offering a safe place for peer support. You can join others who share your struggles on one of the hundreds of topic-specific discussion boards and chat groups.
Cost*: Free for basic version. $8.99/month for Premium version. Some health plans cover the cost of Sanvello’s Premium version, so be sure to check your benefits before upgrading.
Ease of use = 4.6
Effectiveness = 3.6
Personalization = 5
Interactive/feedback = 4
Research evidence = 1.6
- Happify
The name says it all. With bright colors and a cheerful vibe, Happify teaches you how to cultivate positive emotions as a daily habit.
After walking you through an initial assessment, the app suggests various tracks based on your responses. Each track then leads you through interactive games and activities supported by positive psychology, CBT, and mindfulness research. The tracks center around six main topics:
- Relationships
- Personal growth
- Family and kids
- Work and money
- Mindfulness and meditation
- Health and well-being
Each activity also includes a “Why it works” section, explaining the research behind the activity. And the app includes progress tracking, as well as a simple private community for support.
Cost*: Free for basic version. Plans start at $14.99/month.
Ease of use = 4
Effectiveness = 4
Personalization = 4
Interactive/feedback = 4
Research evidence for treatment = 4
Research evidence for the app = 2
Overall rating for the app = 4
- Headspace
Headspace excels at making meditation accessible to everyone. Using creative animation, Headspace teaches meditation, mindfulness, and breathing exercises—all in just a few minutes a day.
The interface feels uncluttered and is easy to navigate. It offers four paths to explore—Meditate, Sleep, Move, and Focus—each one featuring exercises tailored to improving that skill.
Each day includes a “mindful moment” such as, “As you pick up your phone to do anything, be clear in your intention. Do the thing and then put it away.”
These practical tips can be so helpful for busy moms who want to be more mindful but aren’t quite sure what that looks like in daily life. The app also does a fantastic job of normalizing mind-wandering, which can often derail meditation newbies.
Cost*: Free for 10-days, then either $69.99 annually or $12.99 monthly.
Ease of use = 4.75
Effectiveness = 4
Personalization = 2.5
Interactive/feedback = 2.25
Research evidence = 3
- MindShift
Mindshift is completely free. It’s designed to help you understand and manage symptoms of anxiety disorders, including:
- General anxiety disorder (GAD)
- Social anxiety
- Phobias
- Panic attacks
It’s also useful for more common challenges like perfectionism, performance anxiety, and managing worries.
With features like a thought journal and belief experiments, Mindshift teaches you to challenge negative thoughts and beliefs. The app also includes a “Quick relief” button to manage anxiety in the moment. The “Chill zone” teaches techniques such as grounding, mental imagery, breathing exercises, and mindfulness.
A big advantage of Mindshift is its organization around different types of anxiety. So if you struggle with phobias, the app will teach you how they manifest in your body, mind, and behavior. It then provides a detailed plan to help you tackle phobias.
Cost*: Free
Ease of use = 3.6
Effectiveness = 3.3
Personalization = 3.6
Interactive/feedback = 2.6
Research evidence = 1.3
- Breathe2Relax
While Breathe2Relax doesn’t offer the bells and whistles of the other apps, what it does, it does well. The app teaches diaphragmatic breathing or breathing from your diaphragm. This type of breathing can be useful for general stress, anxiety disorders, and PTSD.
During times of stress, your body has a tendency to take short, shallow breaths from the chest. But breathing from your diaphragm encourages better oxygen intake. This slows down your heart rate and stabilizes your blood pressure, which lowers feelings of anxiety.
With a simple yet attractive design, Breathe2Relax includes video demos, reading materials, and charts to track your progress. You can also change the pace of the breathing exercises to whatever tempo you find relaxing.
Cost*: Free
Ease of use = 5
Effectiveness = 4
Personalization = 5
Interactive/feedback = 4
Research evidence = 4
Power in your hands
In today’s modern, hectic times, technology can often be a source of stress and anxiety. Especially when you’ve been stuck at home for far too many months during a pandemic.
But you can take the power of technology into your own hands. Pick one of these apps and start using daily mindfulness, meditation, CBT, and relaxation to fight your stress and anxiety. Which app will you download today?
Clinically reviewed by Sarah Henley, LMFT, October 2020
*Pricing current as of September 26, 2020
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