Forest Sanctuary: A Guided Meditation for Tranquility

This guided meditation script combines the grounding power of the 5-4-3-2-1 technique with the concept of forest bathing to promote calm.

Feeling distressed or overwhelmed? Escape to the tranquility of nature with this guided meditation script for self-care. Immerse yourself in a sensory journey through the forest, focusing on sights, sounds, smells, and sensations. This guided meditation combines the grounding power of the 5-4-3-2-1 technique with the concept of forest bathing to reduce stress, promote calm, and leave you feeling relaxed.

guided meditation for forest bathing
Photo by Nejc Košir on Pexels.com

You can read the script aloud or play the video with audio. Click below to download a PDF version of the guided meditation.

Forest Sanctuary: A Guided Meditation

Gently close your eyes and imagine yourself stepping into a hidden forest. Every hue of green imaginable surrounds you. Feel the cool shade beneath the canopy, where sunlight filters through, and a balmy breeze rustles the leaves.

This sacred sanctuary is yours alone, a space where you can fully immerse yourself in nature and find peace.

Take several slow, deep breaths, each breath filling your lungs with the forest air. As you exhale, soften your shoulders, and let the tension melt away.

Imagine the tranquility of this place as a glowing light, bathing your body, mind, and spirit. Root your feet firmly to the ground, connecting with the soothing strength of the ancient forest.

Now, let your thoughts drift like clouds across the vast sky. Let them come and go without judgment, simply observing them.

Shift your attention to the trees. Do they stand tall and noble, ancient giants with their arms raised in silent strength? Or, perhaps you find yourself in a younger forest, the trees vibrant and playful, their branches intertwining and dancing with joy.

To your right, a tree glows otherworldly blue, its leaves reflecting the sunlight like sparkling gems. The trunk, slender and white, shoots upwards in countless curves, its branches adorned with emerald-like leaves.

To your left, a colossal form emerges, a sentinel of the forest. Its trunk, washed in shades of copper and bronze, is the widest you’ve ever seen. With bark etched in amber ridges and umber trenches, the trunk rises straight and tall before embracing the sky with stately branches, leaves the richest, deepest green.

Ahead, a wise elder stands guard. Its gnarled trunk is anchored by endless roots that tumble and twist earthward, plunging deep into the forest soil. Branches wind upwards like reaching fingers, their leaves sage with whispers of gossamer.

Now, gaze skyward. Does the sun blaze brightly, reigning supreme, illuminating the tapestry of green and gold below? Perhaps a morning’s glow paints the scene, unfolding in shades of blush with dew-kissed rays that dance softly through the trees, whispering of warmth to come. Or, maybe the sun bids farewell, casting fiery arrows and ruby light in a defiant burst before its final descent.

Lower your gaze. Perhaps you see a carpet of fragrant moss, earthy and rich. Imagine sinking your toes into its softness, feeling the coolness against your skin. Maybe you stand on a blanket of fallen leaves that whisper of seasons past in shades of russet and silt.

Perhaps lush greenery and brush join the symphony of green, or rare blossoms unfurl their petals. Let your gaze wander and appreciate the diverse beauty underfoot.

Listen. Does a breeze rustle the leaves or whistle above the trees? Imagine bird songs filling the air as they call to each other in joyful trills and chirps. Can you hear a nearby stream gurgling and bubbling over rocks, or the roar of a distant river as it carves a path through the forest, racing towards the sea? Maybe a waterfall tumbles, its laughter echoing as it creates sprays of rainbows in the mist.

Or, perhaps silence reigns, a deep quietude that has its own sound – the exhale of your breath, the steady rhythm of your heart, the thrum of life pulsing through your veins.

In this stillness, you can almost hear the trees growing. Stems pushing through the soil, leaves unfurling, reaching for the sunlight. Embrace nature’s symphony, allowing the soothing sounds to wash over you.

Inhale deeply. Let the refreshing fragrance of sun-kissed leaves fill you. The air carries the heady perfume of the forest, tinged with the bittersweet bite of decaying flora. As you breathe in, do you detect the vibrant, chlorophyll-rich fragrance of newly unfurled leaves or hints of crisp pine and frost?  

Inhale again, and savor the sharp scent of mineral heat as it radiates from sun-warmed rocks after the rain. Perhaps you detect the delicate nectar of wildflowers, or the distant, salty tang of the ocean carried on the wind.

Turn your attention to the forest floor and savor the cloying aroma of decaying leaves as they surrender to the earth, a reminder of life’s constant cycle. As you inhale the serenity of the forest, allow yourself to be revitalized by the scents of nature.    

Shift your awareness to the velvety warmth of the sun as it filters through the leaves, dappling your skin with light. Notice the breeze, as the wind whispers across your face. Perhaps you even feel the cool spray of a nearby stream, tiny drops like kisses on your skin.

Now, it’s time to return to the present. As you slowly open your eyes, take a few deep breaths, and imagine the world around you merging with your inner sanctuary. Let the golden warmth, the earthy scents, the calming sounds, and the soothing colors of the forest fade, while serenity lingers within.

Remember, this haven is yours to return to, a refuge anytime you seek solace, a secret forest that waits for you in the quiet corners of your mind.


For the best free apps for meditation, see 12 Top Free Apps for Meditation.

Guest Post: Technostress & Your Mental Wellbeing

Technology has become an essential part of our lives. We use smartphones and laptops on a daily basis to socialize, work, learn, and entertain ourselves. While technology may make our lives easier and more productive, it can also lead to “technostress,” a type of stress caused by technology.

Stress & Technology: Finding a Healthy Balance

This article will explore the causes and effects of technostress, and provide tips on how to manage it effectively and find a healthy balance with technology. It also includes two free printable handouts for healthy tech habits and stress management.

The Impact of Technology on Daily Life

Internet usage in the United States has grown significantly over the years, with the number of users increasing from 294.53 million in 2019 to 313.6 million in 2022. Over 90% of Americans have access to the Internet today. By 2028, it is estimated that there will be over 340 million Internet users in the US.

Technology has had a profound impact on our lives in terms of communication, information access, education, work, shopping, and entertainment. When used appropriately, technology makes our lives easier. Our smartphones can help us track emails, manage our bank accounts, access the news, and complete a wide range of other tasks.

Technology has revolutionized the way we do things and has become an essential part of our day-to-day activities. However, as a result, many of us are also experiencing technology-related stress.

Technostress: A Modern-Day Epidemic

The term technostress was coined in the 1980s by Craig Brod, an American psychologist, author of Technostress: The Human Cost of the Computer Revolution. Brod originally defined technostress as a disease caused by the inability to cope with new technology.

With the advancement of technology and the invention of new devices, technostress has acquired a new meaning. It is now more broadly defined as any negative impact that the use of tech can have on a person. This can include stress caused by information overload, the constant feeling of needing to be connected, and the difficulty of keeping up with the latest technological advances.

A 2015 study found that Facebook users felt compelled to use the site frequently due to FOMO (fear of missing out) and to maintain their relationships. In 2017, research indicated that the overuse of cell phones led to technostress, with negative consequences for health, work, and personal wellbeing. And in 2019, researchers found that social media users continued to use social platforms despite experiencing technostress, exhibiting excessive and compulsive behaviors, the same way someone with an addiction continues to use despite negative consequences.

What’s more, the COVID-19 pandemic has normalized remote work, which has led to an increase in the use of tech devices at home. A 2022 research study indicated that during the enforced remote work period, the use of technology for both work and personal purposes resulted in technostress.

How to Tell If You’re Experiencing Technostress

Technostress can have a significant impact on a person’s physical, cognitive, and emotional health. While the severity of symptoms will vary from person to person, common signs include:

  • Increased heartrate
  • Cardiovascular and gastrointestinal issues
  • Muscle tension
  • Insomnia
  • Headache
  • Fatigue
  • Eyestrain
  • Skin disorders (i.e., dermatitis, psoriasis)
  • Irritability
  • Depression
  • Apathy
  • Changes in behavior

Technology-induced stress often coexits with other work-related problems, such as “workaholism” and burnout. It can also negatively impact work through decreased motivation and increased absenteeism. In its advanced stages, technostress can cause memory impairment.

Additionally, technostress can cause problems at home. In relationships, it can lead to conflict and disconnection because people with technostress may be irritable, withdrawn, and less likely to engage in social activities.

Technostress & the Importance of Balance

When is the last time you switched your cell phone to “off”? This “always on” culture and the overconsumption of digital media have led to problems such as Internet addiction and issues with work-life balance.

Think of the times when, instead of spending quality time with our loved ones or enjoying a well-deserved break, we’re glued to our phones, checking emails or scrolling mindlessly through our social media feeds. And with the shift to remote working, the line between work and life has blurred, giving our minds less time to rest.

Even kids and teens are significantly exposed to digital technology, which can lead to overstimulation and stress. This highlights the need for a healthy balance when using tech.

4 Strategies for Finding Balance in a Digital Age

To combat technology-induced stress and find a healthy balance, try these techniques: 

1. Digital Detox

Being exposed to too much information can be stressful, especially if you’re using your devices the majority of the time. Taking a break from technology for a few days can help reduce stress and provide other benefits, such as improved sleep and mental health.

Here are a few tips to help you take a break:

  • Identify what you want to detox from: This could be certain devices, apps, websites, or activities. For example, you might want to reduce your use of social media or stop playing games on your phone.
  • Schedule a time away from screens: This could be for a few days, weeks, or even just a few hours each day. If you can’t be away from your devices for work, try to set aside specific times when you won’t use them, such as during lunchtime, after work, and before bed.
  • Turn off notifications: Notifications from your smartphone can distract you from your work, personal time, or sleep. Turning them off can help you focus on other tasks or get the rest you need.
  • Limit app usage: If you find yourself checking certain apps too often and want to break the habit, use your phone’s settings to limit your usage time. 
  • Inform your family and friends: If you decide to do a digital detox, tell your family and friends beforehand so they know to contact you on your preferred channels.

2. Mindfulness & Relaxation Techniques

Many of us spend too much time scrolling mindlessly through our social media feeds, putting off other tasks for later. We do this for many reasons, including procrastination, FOMO, or lack of self-control.

Unfortunately, aimless scrolling can make us feel stressed and anxious, especially if we consume negative or distressing content. Additionally, scrolling for large amounts of time can lead to burnout. Instead, we can choose to be mindful of the media we consume. This means slowing down and being intentional about what we search for.

Young people who are affected by technostress can also utilize stress management techniques to improve their mood. If you have children and teens, ask them to practice these strategies on a regular basis to help center themselves.  

For example, if they are suffering from information overload, they can try guided imagery, a type of meditation where they visualize a peaceful place to calm their minds. They may also benefit from using stress management handouts and worksheets, such as the ones below, to learn how to manage and reduce stress.

Free PDF: 9 Stress Management Techniques
Free PDF: Healthy Tech Habits for Managing Stress

3. Time Management

If you find yourself overusing your devices every day, causing you to neglect other tasks, consider developing your time management skills. Here are some tips:

  • Identify your time usage: Track how much time you spend on each activity, including work, house chores, hobbies, rest, and technology use. You may find that you’re spending too much time on your devices.
  • Set boundaries between work and personal life: This means defining your work hours and reserving time for personal tasks, such as social media use. Avoid checking work emails or messages outside of work hours unless absolutely necessary.
  • Eat the frog: Prioritize the “frog,” the most important or challenging task on your to-do list. Completing this task first will help you avoid procrastination and free up your energy for other tasks.

4. Healthy Tech Habits

Establishing healthy tech habits can help you avoid technostress. You and your family will benefit from these; it’s a good idea to practice them often.

  • Identify tech-free zones: Designate certain areas in your home as “tech-free” spaces, such as the dinner table, bedroom, and bathroom.
  • Set aside technology-free time: Schedule tech-free activities throughout the week, such as playing sports, visiting the park, or spending time with family. This will help you reduce stress and prevent burnout.
  • Avoid bringing your phone to bed: Using your smartphone before bed can disrupt your sleep. Choose relaxing activities leading up to bedtime instead, such as taking a bath, journaling, or drinking lavender tea.

The Rewards of a Balanced Life

When we use technology wisely, it can benefit us in many ways, such as improving communication, providing easy access to information, making shopping convenient, enabling collaborative learning, and creating opportunities for remote work.

Finding a healthy balance when using technology can improve our quality of life and help us avoid physical and mental health problems, such as technology-induced stress. Additionally, being in control of our tech usage can help us achieve work-life balance, giving us more time for family, hobbies, relaxation, and self-care.

The Bottom Line

In conclusion, technology is a powerful tool that can be used to enrich our lives and make them easier. However, it is important to use technology in a healthy and balanced way. The overconsumption of digital media can have negative consequences for our physical and mental health, as well as our relationships and work-life balance.

Finding a healthy balance with technology starts with being mindful of how we use our devices. By following the strategies in this article, we can develop a healthier relationship with technology and use it to enhance our lives, not detract from them. This way, we can enjoy the benefits of technology without letting it control us.


About the Author:

Michael is a licensed clinical social worker with a private therapy practice in Colorado Springs, Colorado. He specializes in helping children and teens with mental health concerns. He is passionate about providing effective and compassionate care. He is an advocate for mental health awareness, and is the founder of Mental Health Center Kids, a website that provides resources and support for parents, teachers, and mental health professionals who care for children and teens.


3 Free Kindness Calendars

Do you use a daily planner or calendar to stay organized? What if you used your calendar to spread kindness? Research suggests that kindness is contagious; one small act of kindness motivates others to “pay it forward.” What’s more, kind acts may boost your mood or even alleviate symptoms of depression and anxiety. And don’t forget to be kind to yourself; self-compassion has both emotional and physical health benefits.

Kindness calendars are a great resource for making a difference in someone’s life while helping you to feel happier. They can be used at home, in the workplace to boost morale, or, if you’re a mental health clinician, with clients who struggle with low self-esteem, depression, or anxiety.

Here are a few sample tips from three different kindness calendars:

  • Find a new way to use one of your strengths or talents. (Action for Happiness)
  • Write a letter of gratitude to someone. (Greater Good)
  • Put a $10 or $20 bill in a book with a note that says, “Great choice! This book is on me!” (Random Acts of Kindness Foundation)

DIY Kindness Calendars

You can create your own kindness calendar by printing off a template and filling in your own unique ideas. (Tip: Canva offers a wide selection of free customizable templates for monthly calendars.)

You may also use a blank calendar to track your acts of kindness or self-care practices. Other options for reminding yourself to be kind include keeping a kindness to-do list (either on a pad of paper or as a memo in your phone) or carrying pocket affirmations with you to share with others.

Below is a free printable kindness to-do list:

3 Free Kindness Calendars

The following sites offer free monthly kindness calendars with daily tips for happiness, self-care, and compassion:

Action for Happiness

Action for Happiness’ mission is to help people create a happier world, with a culture that prioritizes happiness and kindness. Their patron is the Dalai Lama, a testament to their commitment to promoting kindness on a global scale.

Action for Happiness posts monthly themed calendars that provide a variety of activities and tips for happiness. (For example, the September 2023 theme was “Self-Care September” with tips like “Let go of other people’s expectations of you,” and the August 2023 theme was “Altruistic August” with tips like “Forgive someone who hurt you in the past.”)

In addition to kindness calendars, the organization offers podcasts, videos, and articles on topics such as happiness, kindness, and self-care.

Below is the October 2023 calendar:

Greater Good: The Science of a Meaningful Life

The Greater Good Science Center (GGSC) of the University of California at Berkeley is a leading research and education center dedicated to the study of wellbeing. The GGSC’s mission is to promote a kinder and more compassionate world.

Each month, GGSC posts a happiness calendar, which you can download and print or subscribe to. They also publish special versions (e.g., for educators or for parents) periodically. The happiness calendars are themed and include tips and activities that can help you practice gratitude, savor positive experiences, and connect with others. For example, the September 2023 theme was “be vulnerable and true to yourself” and included tips like “Have a conversation with your family about race,” and the August 2023 theme was “relax and recharge” and included tips like “Practice mindful movement.”

GGSC provides a wealth of resources, including the online Greater Good magazine, which offers articles, videos, quizzes, and podcasts on the science of living a meaningful life. Additionally, GGSC offers free online happiness courses.

Below is the October 2023 calendar:

Random Acts of Kindness Foundation

The Random Acts of Kindness Foundation is a small nonprofit rooted in the belief that all people can connect through kindness and that kindness can be taught. They work within the framework of Inspire, Empower, Act, Reflect, and Share.

Each year, the Random Acts of Kindness Foundation publishes a “Make Kindness the Norm” calendar with daily tips like “Make the switch to cruelty-free products” (September 2023) and “Refrain from complaining today” (August 2023). They also offer a free Kindness at Work Calendar with monthly themes such as humor, connection, and purpose, as well as a Kindness Calendar for Schools.

The Random Acts of Kindness Foundation offers additional resources for kindness in the classroom, in the workplace, and at home, including quote collections, free printables, classroom lessons, articles, and more.

Below is the October 2023 calendar:

Conclusion

To conclude, kindness is meant to be spread, and there are many ways to accomplish this. Whether you opt to create your own kindness calendar or print off a readymade version, kindness calendars are a great way to incorporate kindness into your daily life and to feel happier.

I encourage you to choose a kindness calendar that speaks to you and commit to using it. I also challenge you to get creative with your acts of kindness; the possibilities are endless!

Even the smallest acts of compassion can have a big impact and make a difference in the world. Together, we can make the world a kinder place.


I encourage you to share your acts of kindness or a resource for happiness or self-care in the comments below!


40 Science-Backed Apps for Mental Health

A list of 40 of the best apps for mental health and wellness, backed by science and clinical research.

This a list of 40 of the best apps for mental health and wellness. These top-rated apps are clinically proven to reduce symptoms and/or improve wellbeing.

For more evidence-based apps, visit One Mind PsyberGuide, a non-profit organization that evaluates mental health apps and then rates them based on credibility, user experience, transparency, and professional reviews.

Another resource for finding science-backed apps is the Mobile Health Index & Navigation Database (Mind Apps) from the Division of Digital Psychiatry.


BEST APPS FOR MENTAL HEALTH: FREE APPS

Addiction & Recovery

I Am Sober*

Apple Rating: 4.9

Start by entering your sobriety date and then calculate how much you typically spend on your habit per day. You’re prompted to enter why you want to stay sober. Next, make a pledge to yourself and start tracking sober days. This app tracks not only sober time, but money saved by abstaining.

From the App Store: “Along with tracking your sober days, it helps you build new habits and provides ongoing motivation by connecting you to a wide network of people all striving for the same goal: staying sober one day at a time.”

*Premium subscriptions available for a fee.


Sober Grid*

Apple Rating: 4.9

A mobile sober community for connecting with others in recovery. Customize your experience based on your personal goals by answering questions such as “Are you in recovery?” and “Are you currently using/drinking, but want to stop?” or “Are you unsure if you even have a problem?” Connect with friends via your contact list, search for people nearby, track your sobriety date, and chat or post comments.

*Professional consultation and recovery coaching available for a fee.


Stay Quit Coach

Designed for Veterans, Stay Quit Coach is designed to help Veterans and others quit smoking for good.

From the App Store: “Stay Quit Coach is based on an integrated care manual for Veterans with PTSD who smoke cigarettes. It offers information, a breathing exercise, coping plans based on the “Ask, Advise, Replace, Mentally Cope” (AARM) model, motivational messages, medication reminders, money-saved calculator, and resources to stay quit. The app is can be used on its own, but for maximum benefit use Stay Quit Coach with the help of a counselor or health care provider.”


VetChange

Apple Rating: 4.8

Also designed for Veterans, VetChange is a mobile app that can help users with posttraumatic stress disorder (PTSD) build skills to reduce problem drinking. The app offers proven self-help tools to help not only Veterans and active services members, but anyone with PTSD who wants to manage their drinking.

Stress, Depression, & Anxiety

Daylio*

Apple Rating: 4.8

Daylio is a self-care bullet journal app for tracking your mood and monitoring your goals.

From the App Store: “Daylio is a very versatile app, and you can turn it in whatever you need to track: A fitness goal pal, a mental health coach, a food log, a gratitude diary, or a mood tracker. Exercise, meditate, eat, and be grateful. Take care of your mental, emotional, and physical health. Good self-care is key to improved mood and reduced anxiety.”

*Premium version available for a fee.


#SelfLove

Apple Rating: 4.7

An app from GGTude for building confidence and developing self-esteem. The daily science-backed exercises also help with depression, anxiety, trauma, and more.


Happify: for Stress & Worry*

Apple Rating: 4.5

Scientifically-proven methods for breaking old patterns and creating new, healthier habits. Find your happiness score. Use tools, activities, and games to gradually improve your mental health and increase happiness.

*Premium version available for $14.99/mo.


MindShift CBT

Apple Rating: 4.3

From the App Store: “MindShift CBT is a free self-help anxiety relief app, that helps you reduce worry, stress, and panic by following evidence-based strategies. Using CBT tools, you can challenge negativity, learn more about anxiety, develop more effective ways of thinking, be mindful, and relax.

Learn about the different CBT strategies, including writing thought journals, challenging yourself with belief experiments, building fear ladders, and doing comfort zone challenges. Listen to calming audio to reframe your thoughts, practice mindfulness, and stay grounded. Participate in the MindShift CBT Community Forum: share stories, learn about others’ experiences, and provide peer advice in a safe environment. All the exercises are presented in small chunks with plenty of supporting information to help you naturally integrate these strategies with the rest of your life.”


Self-Help App for the Mind (SAM)

Apple Rating: 4.6

An app to help monitor and manage mental health with self-help techniques to help with anxiety, depression, loneliness and coping. SAM is informed by clinical best practice and academic research.


SuperBetter

Apple Rating: 4.7

From the App Store: “SuperBetter builds resilience – the ability to stay strong, motivated and optimistic even in the face of life’s challenges. Playing SuperBetter unlocks heroic potential to overcome tough situations and achieve goals that matter most.

SuperBetter is validated in published studies to build resilience, improve mental health, and support recovery.

In randomized controlled and clinical trials conducted at University of Pennsylvania and The Ohio State University, playing SuperBetter was associated with improvements in resilience, mental health, and social emotional skills. Published meta-analyses show its effectiveness for reducing anxiety and depression.”


Virtual Hope Box (VHB)

Apple Rating: 4.0

An app designed for use by patients and their behavioral health providers as an accessory to treatment. The VHB contains simple tools to help patients with coping, relaxation, distraction, and positive thinking. Patients and providers can collaborate to personalize the VHB content based on the patient’s specific needs and treatment goals.


Woebot: Your Self-Care Expert

Apple Rating: 4.7

Chat with Woebot and learn CBT and DBT skills to combat depression and anxiety. Woebot helps you to monitor your mood and develop self-awareness.

From the App Store: “Woebot was built on a foundation of clinical evidence, and studies show that it works. In a clinical trial involving 400 participants, Woebot users showed a 32% reduction in depression and a 38% reduction in anxiety after just four weeks.”


Wysa: Mental Health Support*

Apple Rating: 4.9

Wysa is an emotionally intelligent chatbot that uses AI to react to the emotions you express. Unlock techniques that help you cope with challenges.

From the App Store: “Talking to Wysa is empathetic, helpful, and will never judge. Your identity will remain anonymous and your conversations are privacy protected.”

*Coaching subscriptions available for $99.99/mo.

PTSD

CPT Coach

Apple Rating: 4.0

Designed for Veterans with PTSD, this is a companion app for individuals participating in cognitive processing therapy (CPT) with a licensed mental health professional. The app contains support materials for a complete course of CPT to help patients manage their treatment, including between session assignments, mobile versions of CPT worksheets, readings, and PTSD symptom monitoring.


PE Coach

Apple Rating: 2.6

PE Coach is designed to be used during prolonged exposure therapy for posttraumatic stress disorder (PTSD) with a licensed mental health professional. The app provides therapist-assigned exercises and allows users to track and record progress. In addition, the app provides techniques such as controlled breathing to help decrease distress.


PTSD Coach

Apple Rating: 4.7

Designed for Veterans and individuals with PTSD, this app provides education about PTSD, information about professional care, a self-assessment for PTSD, opportunities to find support, and tools for managing stress such as relaxation skills and positive self-talk.


STAIR Coach

Apple Rating: 5.0

This app offers a self-help course based on Skills Training in Affective & Interpersonal Regulation (STAIR), an evidence-based psychotherapy that uses cognitive and behavioral techniques to help with managing emotions and relationships. It can be helpful for individuals with PTSD.

Insomnia

CBT-i Coach

Apple Rating: 3.4

Developed for Veterans, this is a companion app for people who are engaged in Cognitive Behavioral Therapy for Insomnia with a health provider, or who have experienced symptoms of insomnia and would like to improve their sleep habits. The app offers information and tips for developing positive sleep routines and improving sleep environments to help alleviate symptoms of insomnia.


Insomnia Coach

Apple Rating: 3.9

Designed for Veterans, service members, and individuals with insomnia, this app offers weekly guided training plans, a sleep coach that provides feedback, an interactive sleep diary, and 17 additional tools for improving sleep.

From the App Store: “This app is based on scientific research about how people can change their behaviors and thoughts to improve their sleep. Insomnia Coach is designed to be used daily for 5 weeks by following the Training Plan. After that, you can continue using the app to track your sleep and maintain good sleep habits.”

Meditation & Mindfulness

iBreathe

Apple Rating: 4.9

From the App Store: “iBreathe is a simple yet powerful app to guide you through deep breathing exercises and breathwork. Whether you are struggling with stress, anxiety, insomnia, or are trying to meditate and relax, iBreathe provides an easy-to-use beautifully designed user interface.”


Mindfulness Coach

Apple Rating: 4.8

Developed for Veterans and services members, this app provides a gradual, self-guided training program for understanding and adopting mindfulness practice. Mindfulness Coach also offers a library of information about mindfulness, 12 audio-guided exercises, and a catalog of additional exercises available for download.

Additional Free Apps for Mental Health

ACT Coach

Apple Rating: 4.2

ACT Coach was developed for Veterans, service members, and individuals who are participating in Acceptance and Commitment Therapy with a therapist. The app offers exercises, tools, information, and tracking logs.


AIMS for Anger Management

Apple Rating: 3.5

Designed for Veterans and military service members, but can be used by anyone with anger problems. The AIMS app is based on the Anger and Irritability Management Skills online self-help course (http://www.veterantraining.va.gov/aims/) and provides education about anger, opportunities for finding support, the ability to create an anger management plan, anger tracking, and tools to help manage angry reactions. 


Gottman Card Decks

Apple Rating: 4.8

This app offers helpful questions, statements, and ideas for improving your relationship with 14 card decks and over 1,000 flashcards.

From the App Store: “As the world’s most trusted relationship company, our mission is to improve people’s lives through products and programs that educate, inspire, and heal. Our approach to relationships is based on more than four decades of ongoing research by Drs. John and Julie Gottman. We serve couples and parents directly while providing world-class training to the professionals who support them, and we are committed to making our services accessible to everyone.”


RR: Eating Disorder Management

Apple Rating: 4.9

An app for managing recovery from eating disorders including anorexia nervosa, bulimia nervosa, and binge eating disorder. This app is also intended for individuals with general eating, weight, and shape concerns.


BEST APPS FOR MENTAL HEALTH: PAID & SUBSCRIPTION APPS

Addiction & Recovery

Sober Buddy: Addiction Recovery ($11.99/mo)

Apple Rating: 4.9

This app connects individuals in recovery with a sober community, offers daily meetings, tracks progress, and more.

Stress, Depression, & Anxiety

Beating the Blues (£69.95)

Evidence-based online CBT program for depression and anxiety. The course includes 8 modules and is self-guided.


BetterHelp ($60-$90/wk)

Apple Rating: 4.8

A 100% online therapy service that matches you to a provider.

From the App Store: “Facing obstacles alone can be daunting – receiving support and guidance from a professional therapist has been shown to make huge, positive changes to help you overcome personal challenges. When you sign up we’ll match you to an available therapist who fits your objectives, preferences and the type of issues you’re dealing with. Different therapists have different approaches and areas of expertise so we’ll work with you to find the right person who can achieve the best results for you.

There are over 20,000 therapists on BetterHelp, each with at least 3 years and 1,000 hours of hands-on experience. They are licensed, trained, experienced, and accredited psychologists (Ph.D./PsyD), marriage and family therapists (MFT), clinical social workers (LCSW), licensed professional therapists (LPC), or similar credentials.

Together you’ll work towards making a positive change in your life, accomplishing your goals, and overcoming your problems.”


Headspace ($69.99/yr)

Apple Rating: 4.8

Science-backed meditation and mindfulness tools to reduce stress and anxiety. Access guided meditation, articles, and videos to help with mood, energy, and sleep.


Moodfit ($39.99/yr)

Apple Rating: 4.7

From the App Store: “Moodfit provides the most comprehensive set of tools for good mental health, and helps you understand what brings your mood up and down.”

  • WAYS TO USE MOOD FIT
    • As a mood journal to bring awareness to and better understand your mood.
    • To work on a set of personalized daily goals that are your daily mental health workout that include good practices like gratitude, breathwork and mindfulness.
    • To reinforce positive messages and create new habits that boost your mood.
    • To process distorted thinking that is causing emotional discomfort using CBT techniques.
    • To keep a gratitude journal that can change your brain to see more of the positive in life.
    • To do breathing exercises to quickly increase a sense of calm.
    • To learn and practice mindfulness meditation that can reduce stress.
    • To understand the relationship between your mood and lifestyle factors like sleep, exercise, nutrition and work.
    • To track any custom variables you want to understand how they affect your mood, e.g. your hydration, caffeine intake or interactions with particular people.
    • To track your mood-related medications and better understand what is working.
    • To take mental health assessments like PHQ-9 (depression) and GAD-7 (anxiety) and see how they change over time.
    • To receive educational content and inspiration about topics like rumination, procrastination, and motivation.

MoodKit ($4.99)

Apple Rating: 4.3

This app is an evidence-based tool for reducing symptoms of depression with CBT techniques and activities such as challenging irrational or self-defeating thoughts, tracking moods, and journaling (Moodnotes).


MoodMission ($7.99)

Apple Rating: 4.5

MoodMission is clinically-proven tool for coping with symptoms of depression and anxiety. Tell the app how you’re feeling to receive 5 evidence-based “Missions” to improve your mood and earn rewards.

From the App Store: “MoodMission is based in cognitive behavioural therapy (CBT), which is an evidence-based psychological therapy for anxiety and depression. Anyone can use MoodMission, whether you just want a lift in your day or need a bit more help recovering from anxiety or depression.”


Personal Zen (Free with in-app purchases)

Backed by over 10 years of clinical research, Personal Zen’s core therapeutic mechanism of action is a game-based approach to Attention Bias Modification (ABM). To reduce symptoms of distress and anxiety, play this mobile game 4 times per week for at least 4 weeks.

Apple Rating: 4.3


Replika (Free with in-app purchases)

Apple Rating: 4.5

From the App Store: “Replika is for anyone who wants a friend with no judgment, drama, or social anxiety involved. You can form an actual emotional connection, share a laugh, or get real with an AI that’s so good it almost seems human.

Replika is an AI friend that is just as unique as you are. The more you chat, the more Replika develops its own personality and memories alongside you, the more it learns: teach Replika about the world and yourself, help it explore human relationships and grow into a machine so beautiful that a soul would want to live in it. You also get to decide if you want Replika to be your friend, romantic partner or mentor.

Replika can help you understand your thoughts and feelings, track your mood, learn coping skills, calm anxiety and work toward goals like positive thinking, stress management, socializing and finding love. Improve your mental well-being with Replika.”


Sanvello: Anxiety & Depression ($8.99/mo or $53.99/yr)

Apple Rating: 4.8

Sanvello is clinically proven to reduce symptoms of anxiety and depression.

From the App Store: “Whether you’re feeling anxious, lonely, overwhelmed, or just burned out, Sanvello will meet you where you’re at. Think of it as your feel-better toolkit, including therapy, coaching, coping techniques, meditations, and goal and mood tracking, designed by experts to help you feel better.”


Sinasprite ($14.99/mo or $119.99/yr)

Apple Rating: 4.0

An app for managing anxiety, depression, PTSD, or substance abuse. Play for 3 minutes a day, 3 days a week, and experience clinical improvement within 6 weeks.

From the App Store: “Visit Socks for a few minutes a few times a week or whenever you need that immediate relief or non -judgmental support. Enabling self-reliance is simple and fun when working with Socks who will holistically guide you through exercises in managing your stress, dealing with challenges and practicing a variety of proven techniques. Empower yourself as you learn which of these skills will work for you.”


Talkspace

Apple Rating: 4.7

Similar to BetterHelp, with Talkspace, you undergo a brief assessment to get matched with a provider before starting online therapy. Talkspace also offers psychiatry services.

From the App Store: “The Talkspace provider network has thousands of licensed therapists across the 50 U.S. states who have been vetted and accredited according to NCQA standards. They have experience treating the most common mental health issues, including depression, anxiety, substance use, stress, relationships, PTSD, and more.

Talkspace has been shown to be as effective as face-to-face therapy. In one recent study, 81% of participants felt Talkspace is as effective or better than in-person therapy. In another, individuals who used Talkspace for only 2 months significantly improved symptoms of depression and anxiety.”


UpLift ($69.99/yr)

Apple Rating: 4.5

UpLift is a self-help app for depression and anxiety that was developed by expert psychologists and leaders from the field of mobile mental health. It utilizes CBT, an evidence-based practice.

From the App Store: “UpLift provides you with 11 interactive psychology sessions that are around 45 minutes long each week. In the sessions, you’ll be answering questions, doing self care exercises, and getting customized feedback and guidance to strengthen your well-being.”

Meditation & Mindfulness

Calm ($14.99/mo or $69.99/year)

Apple Rating: 4.8

Calm is a mindful meditation app with a free version that offers limited sessions, but you can purchase a subscription for unlimited access to guided meditations, sleep stories, breathwork exercises, music, and more.


Additional Paid & Subscription Apps for Mental Health

Bearable Symptom & Mood Tracker (Free with in-app purchases)

Apple Rating: 4.7

A health and mood tracker app backed by scientific review.

From the App Store: “Bearable was launched to help people to understand the impact of different treatments and medication on common health issues such as anxiety, depression, pain, and fatigue.

Bearable helps you discover what’s really making your health better and worse. Our simple, customizable health tracking tools empower you to understand the correlation between anything you do and the impact it has on your health.

By learning what affects your mood, symptoms, sleep, and energy, you can have more control over your health and wellness, more information for your doctor, and more tools to manage triggers, treatments, and flare-ups.”


DBT Diary Card and Skills Coach ($4.00)

Apple Rating: 4.4

Designed by a licensed clinical psychologist to help individuals receiving DBT treatment or to refresh previously learned skills.


Bonus: MyMentalHealth.org on the App Store is a new, free app that offers a 28-day addiction program, assessments for substance use and PTSD, and 365 days of recovery support. The app is completely confidential and self-directed. (Click here for more information.) Thanks to Shaun Garber for recommending this resource!


For a list of highly-rated meditation apps, see 12 Top Free Apps for Meditation.


What are your go-to apps for mental wellbeing? Post in a comment!


Guest Post: 4 Steps to Avoid Burnout

Providing mental healthcare these days is challenging and can lead to burnout. To avoid burnout, try these four strategies during difficult times.

Times are tough for therapists. Providing mental healthcare these days is challenging. Therapists find themselves in the midst of many perfect storms. Global changes, social unrest, tremendous upheaval, and trauma in the lives of their clients can mirror the struggles in their own lives, potentially leading to burnout.

Being a therapist is a beautiful, noble, and worthwhile undertaking. It is our life’s work. Yet often it is a slog. Clients may report a bit of progress, but then things fall apart. Our efforts to get through to them come up short. We can become lost and hopeless ourselves, watching people we have grown to care about continue to suffer and struggle.

In these situations, compassion fatigue and burnout can become a real risk. When we are worn down and exhausted, it can be difficult to give to our clients. The work that once inspired us can become draining to the point that it impacts our own wellbeing. When we feel burnt out, we need to find inspiration and reconnect to what it means to be a therapist.


Disclaimer: This post contains an affiliate link. As an Amazon Associate I earn from qualifying purchases.

Inspiration for the Weary Therapist: 4 Steps to Avoid Burnout

Here are 4 accessible steps for therapists to avoid burnout and compassion fatigue during challenging times:

1. Practice Real Self-Care

Self-care is vital for therapists. We learn from very early on in our training that we need to take care of ourselves to care for others. Yet what does self-care look like when you are at a level of weariness and burnout?

When we are in a lot of pain, our output to input ratio changes. If we are guilty of giving too much to our clients and not receiving enough from our lives, then we need to change the way we think about healing so that we do not give more than we take in. We must be okay with simply being present with our clients. We do not need to move mountains or do the work for them. As a therapist, you have to care for yourself too. We must strive for a healthy work-life balance to feel whole and avoid burnout.

Practicing self-care and attention, even in session, can help avoid burnout. Have a coffee in session. Sip it slowly. Take in the light that’s streaming through the window. Our clients need us to be present and alive when we’re meeting with them.

2. Practice Presence

What do you need to be present in session even in the face of others’ pain? Will always having food or tea with you help? Do you need different cushions on your chair? How about comfy clothes? A fan in the heat of summer? You may need a whole little apothecary on the table next to you to symbolize that you are present and caring for yourself while you care for your client.

Contrary to what we may have been taught, we do not need to hide our pain from our clients. We can let them know what we are going through. Clients benefit from having a full human being with them who is giving, receiving, experiencing joys, struggling, and even suffering themselves. Giving yourself permission to be a full person that is comfortable in the therapy room allows you to be truly present.

We need not clear everything out of our mind, be totally empty, and have no distractions in order to be present. I have seen new therapists who won’t remove their gaze from the client in session. That is too rigid. Instead, to avoid burnout, it helps to stay relaxed and open. We don’t need to override being human to be present in session.

3. Receive Care

Giving and receiving are connected. To effectively give to our clients and avoid burnout, we need to be adept at receiving. Receiving a breath, receiving a hug, receiving food, receiving sunlight, receiving sleep, and receiving company with people are all simple ways of taking in life so that we have more to give. Excessive giving can be a defense against receiving, as it can sometimes feel vulnerable to receive. To be impactful at giving to our clients, and to understand the control and power we have as therapists, we need to work on our ability to receive, and remove any barriers to taking in life.

For instance, how do you receive gifts from clients when they give you a present to express their gratitude? We are supposed to give to our clients, but the tables turn when they give to us. It is important for us to be open in those moments and receive the gratitude being offered. Instead of saying, “Oh, thank you very much,” and then putting the gift away, we might instead make a show of it, and ceremonially receive what they bring. Being fed by them in some way might help us be even more effective at feeding them overall and help to avoid burnout.

4. Embrace Your Humanity

Therapists are human too. When we are in pain, we need to be able to embrace our humanity and care for ourselves. To be effective at managing our clients’ pain, we must respond to our own suffering with warmth and self-compassion. Otherwise, we cannot practice real, deep compassion for others. When you give others a break for being a certain way, but won’t let yourself be that same way, it is not real compassion. It is unnecessarily beating yourself up, thinking that you need to be strong to help.

It is human to be weak. I have been surprised when I start hinting to clients that I don’t have it all together, they respond more effectively to treatment. When we are vulnerable with clients, we are sharing with them what it is to be human – that we are not always doing well. We acknowledge that the human experience is varied, that we are not ideal, but instead very human.

To avoid burnout, may the person you are be the same as the therapist that you are. May who you are in the therapy room be the same as who you are outside the office. You will feel way more at ease. Let your clients see you. They want to be seen and they want to be able to see you. Remember that your ability to see others only goes as far as your ability to be seen.


About the Author: David Klow, founder and owner of Skylight Counseling Center and Skylight Healing Center, is a licensed marriage and family therapist (LMFT). He is the author of the new book, Inspiration for the Weary Therapist: A Practical Clinical Companion, from Routledge Press.


Guest Post: Can a Plant-Based Diet Impact Your Mental Health?

A healthy and balanced plant-based diet may improve your mental health and reduce symptoms of anxiety and depression.

According to the CDC, more than 50% of Americans will be diagnosed with a mental health condition at some point in their life. Depression and anxiety are among the top conditions that people suffer from.

As our society becomes more aware of mental health and more attuned to improving it, a number of potential solutions and aids have come to the surface.

One of the most recent theories is that a plant-based diet could help improve your mental health and reduce the effects of anxiety and depression. Today, I’ll examine this theory and show you some of the top research-based evidence so you can decide for yourself!

Can a Plant-Based Diet Improve Your Mental Health?

Obesity and physical illness aren’t the only drawbacks of an unhealthy diet. It’s no secret that our dietary choices have a huge impact on our mental health.

Our body needs specific vitamins, minerals, and other nutrients to support optimal hormone production and healthy brain function. Without them, our hormone levels can fluctuate drastically, resulting in symptoms such as:

  • Depression
  • Anxiety
  • Sleeplessness
  • And more…

Simply put – when we’re not eating healthily, our bodies will ultimately suffer, both physically and mentally.

Plant-based diets tend to be a lot healthier, compared to the average American diet that’s full of meat, sugar, and highly-processed foods. As a result, plant-based eaters tend to consume more plant-based nutrients than meat-eaters.

Meat does contain some essential nutrients. However, as long as vegans are supplementing with the best plant-based trace minerals to make up for this, they shouldn’t be negatively affected by the lack of meat in their diet.

Can a Plant-Based Diet Help Depression & Anxiety?

A growing body of evidence points towards the idea that a plant-based diet could improve your mental health. A recent study of 219 individuals revealed that those who adhered to plant-based diets were around 6% less likely to suffer from depression.

Six percent may not seem like a huge difference, but it’s certainly relevant. For those who suffer the daily effects of a mental health condition, a pharmaceutical-free solution (no matter how small the chances are) is certainly worth looking into.

Cognitive Dissonance & Plant-Based Eating

It’s easy to see how proper nutrient levels can correlate with healthier brain function. However, there’s a deeper aspect that’s just as relevant.

The American Psychological Association (APA) published a paper showing that many who suffer from depression also suffer from cognitive dissonance.

Cognitive dissonance is the mental discomfort that occurs when an individual’s beliefs about themselves don’t line up with the life that they actually live. It can also happen when an individual holds two conflicting beliefs at the same time.

For example, a part of you might really want to change your diet, improve your health, and start a plant-based lifestyle. The other part of you might also really enjoy meat, junk food, and other unhealthy things in your life.

Until you make a solid decision to follow one path or the other, you’ll likely feel uncomfortable. Sustained over long periods of time, these feelings can develop into depression or anxiety.

Once people commit to living a healthier lifestyle (which may include a plant-based diet), the positive decision can often feel like a weight lifted off of the shoulders. Stress, guilt, and indecision are replaced by focus, positivity, and clarity, which are naturally healthier emotions.

Not All Vegan Food Is Equal

When considering a plant-based diet to improve your mental health, it’s important to keep in mind the type of vegan food that you’re eating.

Not all vegan food is healthy.

Unfortunately, there are lots of unhealthy, highly-processed vegan foods that can be detrimental to your health.

I always recommend that plant-based eaters stick to natural, healthy whole foods, whenever possible.

Vegan Probiotics & Mental Health

Gut health often correlates with mental health. The healthier your gut biome is, the less likely you are to suffer from conditions like depression and anxiety. When your stomach is healthy, it’s able to absorb more of the nutrients it needs. Probiotics can even improve your body’s ability to create and absorb serotonin!

While vegans may not be able to consume yogurt (which is the biggest source of probiotics), the best vegan probiotics contain all of the essential bacteria needed to support a healthy gut!

Conclusion – Can Going Vegan Improve Your Mental Health?

As long as you’re consuming healthy whole foods and vegan nutrient supplements, then you may see improvements in both your physical and mental health! Vegan diets tend to be healthier than non-vegan diets and are more positive and ethical.

Combined, all of these things can lead to a happier state of mind, which can reduce the effects of depression and anxiety.


Guest author Emma Wilson is the creator of Vegan Calm, your guide to everything vegan!

12 Top Free Apps for Meditation

12 of the top free apps for meditation, guided imagery, and mindfulness with no subscription fees or memberships costs.

A list of 12 top free apps for meditation and mindfulness. (No subscription fees!)

Compare app ratings for apps for meditation from the Apple store, Google Play, and Psyberguide. (All ratings are based on five stars.) Please feel free to add your vote!

Image by Esa Riutta from Pixabay

12 Top Free Apps for Meditation

Calm Harm

“An award-winning app developed for teenage mental health by Dr. Nihara Krause, Consultant Clinical Psychologist, using the basic principles of an evidence-based therapy called Dialectical Behavioural Therapy (DBT).”

5 and 15 minute activities to comfort, distract, express, and release. You can also use this app to practice guided breathing, to log your activities (and self-monitor), and to journal.

  • Apple Store Rating: 4.4 stars (556 ratings)
  • Google Play Rating: 4.3 stars (1,982 ratings)
  • Psyberguide Rating: 3.00 (credibility) and 4.28 (user experience)
  • Subscription: No

Rating: 4.5 out of 5.

COVID Coach

“The COVID Coach app was created for everyone, including Veterans and Service members, to support self-care and overall mental health during the coronavirus (COVID-19) pandemic.”

Challenges and tools, including meditations and guided imagery. You can also use this app to find online help or to learn more about mental wellbeing.

  • Apple Store Rating: 4.8 stars (708 ratings)
  • Google Play Rating: 4.6 stars (274 ratings)
  • Psyberguide Rating: 2.67 (credibility) and 4.49 (user experience)
  • Subscription: No

Rating: 5 out of 5.

Healthy Minds Program

“The ground-breaking Healthy Minds Program uses neuroscience, contemplative traditions, and skill-based learning methods to help you develop the skills for a healthy mind, now in the palm of your hand. Translating pioneering neuroscience into tools for everyday life, our unique framework guides you through the four pillars of the science of training the mind.”

Guided meditations for awareness, connection, insight, and purpose.

  • Apple Store Rating: 4.9 stars (672 ratings)
  • Google Play Rating: 4.7 stars (1,032 ratings)
  • Psyberguide Rating: 3.67 (credibility) and 4.38 (user experience)
  • Subscription: No, but you must sign up for a free account

Rating: 5 out of 5.

Insight Timer

“We offer the largest free library of guided meditations on earth and the world’s most loved meditation Timer, for free.”

95,000 guided meditations, stories, and soundscapes for sleep, recovery and healing, stress and anxiety, performance, health and happiness, relationships, and spirituality. You can also access live events, discussion groups, and classes.

  • Apple Store Rating: 4.9 stars (305K ratings)
  • Google Play Rating: 4.9 stars (125,993 ratings)
  • Psyberguide Rating: 3.33 (credibility) and 4.38 (user experience)
  • Subscription: No. You have the option of creating a free account.

Rating: 5 out of 5.

IntelliCare: My Mantra

“Mantras are phrases we repeat to ourselves that highlight our strengths & values and can motivate us to do and feel good. A mantra helps you become your best possible self and My Mantra is designed to help you get there. As part of the IntelliCare suite of apps, My Mantra lets you create these motivating mantras and construct virtual photo albums to serve as encouragement and reminders of these mantras in your life.”

A simple top free app for developing personal mantras to inspire and uplift.

  • Apple Store Rating: 5 stars (2 ratings)
  • Google Play Rating: N/A
  • Psyberguide Rating: 3.67 (credibility) and 2.78 (user experience)
  • Subscription: No

Rating: 5 out of 5.

Mindfulness Coach

“Practicing mindfulness means grounding yourself in the present moment. Mindfulness has been shown to be helpful for reducing stress and coping with unpleasant thoughts and emotions. Mindfulness Coach will help you practice mindfulness meditation.”

Mindfulness training and practices. You can also use this app to set goals and log your progress.

  • Apple Store Rating: 4.7 stars (4K ratings)
  • Google Play Rating: 4.8 stars (5,230 ratings)
  • Psyberguide Rating: 3.00 (credibility) and 3.30 (user experience)
  • Subscription: No

Rating: 5 out of 5.

MindShift CBT

“Break free from anxiety and stress using this free evidence-based anxiety management app. MindShift CBT uses scientifically proven strategies based on Cognitive Behavioral Therapy (CBT).”

Learn about anxiety, listen to guided meditations, track your moods, journal, and set goals with this top free app.

  • Apple Store Rating: 4.4 stars (206 ratings)
  • Google Play Rating: 4.0 stars (1,432 ratings)
  • Psyberguide Rating: 3.67 (credibility) and 4.29 (user experience)
  • Subscription: No, but you must sign up for a free account

Rating: 4 out of 5.

MyLife Meditation: Mindfulness

“Fit mindfulness seamlessly into your daily life, with meditation, breathing, yoga, guided journaling and more.”

Track your moods and listen to guided meditations.

  • Apple Store Rating: 4.8 stars (17K ratings)
  • Google Play Rating: 4.6 stars (25,805 ratings)
  • Psyberguide Rating: 4.33 (credibility) and 4.48 (user experience)
  • Subscription: $9.99/monthly (Non-premium content available without subscription, account sign-up is free)

Rating: 4.5 out of 5.

Oak – Meditation and Breathing Exercises

“Oak helps you decompress by transforming your meditation practice from an experiment into a habit. We support you from your first session to your 500th, with mindful, loving-kindness, and sleep meditations as well as unguided sessions and breathing exercises. Individualize your meditations by duration, and customize with silence or calming background sounds. Oak tracks your progress and encourages you to continue building a healthy meditation practice.”

Meditations and breathing exercises for relaxation and sleep. You can also access a mantra meditation course with this top free app.

  • Apple Store Rating: 4.8 stars (28K ratings)
  • Google Play Rating: 4.2 stars (119 ratings)
  • Psyberguide Rating: N/A
  • Subscription: No

Rating: 4.5 out of 5.

Smiling Mind

“Smiling Mind is a unique tool developed by psychologists and educators to help bring balance to your life.”

One of top free apps for meditation with guided meditations and tools for mindfulness.

  • Apple Store Rating: 4.6 stars (341 ratings)
  • Google Play Rating: 3.8 stars (3,704 ratings)
  • Psyberguide Rating: 4.67 (credibility) and 4.84 (user experience)
  • Subscription: No, but you must sign up for a free account

Rating: 4.5 out of 5.

The Tapping Solution

“Lower your stress levels, reduce anxiety, overcome fears, relieve pain, get better sleep, and so much more. All made possible with access to hundreds of meditations in the Tapping Solution App. You’ll learn how to use Tapping (also known as EFT, or Emotional Freedom Techniques), to lead a happier and healthier life.”

Tapping meditations and audiobooks.

  • Apple Store Rating: 4.8 stars (7.4K ratings)
  • Google Play Rating: 4.6 stars (6,098 ratings)
  • Psyberguide Rating: N/A
  • Subscription: $94.99 yearly (some content available without a subscription, account sign-up is free)

Rating: 4.5 out of 5.

UCLA Mindful

“With this easy-to-use app, you can practice mindfulness meditation anywhere, anytime with the guidance of the UCLA Mindful Awareness Research Center. Scientific research shows mindfulness can help manage stress-related physical conditions, reduce anxiety and depression, cultivate positive emotions, and help improve overall physical health and well-being.”

Basic and wellness meditations, as well as videos and podcasts.

  • Apple Store Rating: 4.7 stars (63 ratings)
  • Google Play Rating: 4.2 stars (107 ratings)
  • Psyberguide Rating: N/A
  • Subscription: No

Rating: 4.5 out of 5.

apps for meditation

For more resources, visit the Resource Links page.

Guest Post: How to Develop a Happiness Mindset

Ralph Macey, professional writer and health care coordinator, shares 9 effective strategies for cultivating joy and developing a happiness mindset.

Guest Post by Ralph Macey, Writer/Blogger/Health Care Coordinator

Happiness is all about mindset. Many believe that happiness depends on external factors, but this is not the case. Happiness depends on your mindset. Absolute happiness can exist even in the face of adversity when you have a positive mindset. 

Setbacks will always be a part of life. No one can avoid hardships or problems, not even monks or saints. When problems arise, you can tackle them head-on. And when there are joyous moments in life, you can savor them. And when you can remain relatively unaffected by whatever is happening around you, you can create a mindset of absolute happiness. 

“If you want to be happy, be.”

Leo Tolstoy (Russian Writer)

Tips for Developing a Happiness Mindset

Here are nine mental health tips for cultivating happiness and developing a happiness mindset.

Have gratitude for everything you have.

Human beings have a disgusting trait. They tend to focus more on the negative aspects of life than the positive. Oftentimes, people are more concerned about the things they do not have instead of the ones they already possess. Hence, they become unhappy. 

When you dwell on the things you’re missing out on, it is easy to be unhappy. For example, you may feel resentful when you don’t receive a raise or promotion at work. However, when you look outside of yourself at the millions of unemployed people in the world, you may feel better. (At least you have a job!)

Have gratitude for everything you have. Gratitude helps to develop positive emotions, enjoy experiences, tackle adverse situations, and build healthy relationships. When you have gratitude for even the small things in your life, you feel happy. 

“Happiness will never come to those who don’t appreciate what they already have.”

Anonymous

Develop a growth mindset and discard the fixed mindset.

There are two kinds of mindsets. The first is the fixed mindset, and the second, the growth mindset

In a fixed mindset, you are resistant to change. You are rigid in your way of thinking and are not concerned with self-improvement or personal growth. When you encounter challenges, you choose to not learn from them. You tend to defend your position blindly. Hence, you become an angry, irritated, fearful, and unhappy person. 

In a growth mindset, you crave learning and personal development. Whenever there is a challenge, you view it as an opportunity for improvement. With a growth mindset, you evaluate the situation, acknowledge the drawbacks, and focus on the skills you need to be successful. You do not have an inflexible, narrow mindset and are not driven by ego. Instead, you embrace any new challenge as a learning opportunity. Thus, you become happy and content. 

If you want to be happy, adopt a growth mindset and discard the fixed mindset. Regard every challenge you face as a medium to grow and prosper. 

Make a list of the things that make you happy.

To foster a happiness mindset, make a list of the things and memories that make you happy. Every morning, jot down a few words or phrases (i.e., friends, a favorite vacation, a beloved pet, your favorite meal, a brand new car, etc.). Add to your list daily. Once you have a list of considerable length, devote 30 minutes to reviewing it. In those 30 minutes, reflect on the people, places, events, and things that bring you joy.

Do not overthink or judge yourself.

Human beings have 6200 thoughts per day. And not all of those 6200 thoughts are positive. You experience both positive and negative thoughts. Try to not dwell on your negative thoughts, and do not overanalyze them. When you overthink things, you may worry unnecessarily and feel unhappy. Also, do not be ashamed of your negative thoughts. It is okay to have negative thoughts; just don’t let them overpower you. For a happiness mindset, let the negative go, and instead, focus on the positive.

Think about the best moment of the day.

Before going to sleep at night, think about the best moment of your day. It will bring a smile to your face. Did you love the food your significant other cooked for dinner? Or, if the meal was mediocre at best, be happy that they took out time from their busy schedule to prepare something for you. (It’s the thought that counts, right?) Relish in the feelings of happiness and gratitude as you drift off to sleep.

Focus on your goals and the journey rather than the obstacles.

You will face obstacles in life. Sometimes, you will fail and fall flat on your face. But you can pick yourself back up. Focus on your goals and on the journey itself, not on stumbling blocks you encounter along the way. When you’re fixated on a problem, you become discouraged and are thereby less likely to look for the solution. Subsequently, you get stuck, and happiness may seem out of reach. 

To get unstuck, develop a plan, and then take action to achieve your goals. Get back on track with a renewed focus, and fight until you succeed. Your vision of success will help you move forward as you continue on your journey.

“Happiness is a journey, not a destination.”

Ben Sweetland (Author and Psychologist)

Think positive thoughts about others. 

When you think negatively about the people in your life, you become incapable of maintaining healthy, genuine relationships. Misunderstanding and miscommunication can lead to conflict. Heated arguments or giving the cold shoulder generates hostility.

As much as possible, assume that others have positive intentions. For a happiness mindset, do not judge their words, actions, or motives. Judgments cloud your heart with unhappiness. 

Stop comparing yourself with others.

Each life is precious. Every journey is different. 

Now, envision that you’re scrolling through Facebook. You probably see smiling, attractive faces and happy, perfect families. In comparison, your life may seem dull or pathetic. Suppose you just went through a painful breakup, and when you view your home feed, all you see is your friends getting married or having babies. You may feel disheartened. If so, remind yourself that Facebook only reveals a tiny piece of the picture, not the full story. You are looking at edited highlights of your friends’ lives. You don’t know what happens behind the scenes. For a happiness mindset, stop comparing your life with others, and write your own story.

“Happiness is letting go of what you think your life is supposed to look like and celebrating it for everything that it is.”

Mandy Hale (Author)

Seek medical help to regain your lost happiness.

Happiness leaves your life when you develop severe depression. Depression is like a thief. It steals optimism and joy. If left untreated, depression can lead to hopelessness and mental anguish and will rob you of the ability to feel any pleasure or enjoyment. It may impact your relationships with others, in addition to affecting sleep, appetite, and energy levels. 

Unfortunately, the stigma associated with depression and other mental disorders may prevent people from seeking the medical care they need. Many view mental illness as a choice, a weakness, or even a put-on. In reality, the brain, like all other internal organs, is susceptible to illness.

What would you do if you were having heart palpitations, dizziness, and chest pain? Would you ignore your symptoms… or would you ask someone to drive you to the nearest hospital? Certainly, you would seek immediate medical care. Urgent health issues require treatment; likewise, urgent mental health issues require treatment. 

When there are chemical imbalances in the brain, your thoughts, emotions, and perceptions are affected. As a result, you experience depression, anxiety, etc.

If you are depressed, consult with a psychiatrist to learn about available treatment options. After assessing your symptoms, the psychiatrist will recommend one or more medical treatments. The first line of treatment for depression typically consists of medication and psychotherapy. However, if your symptoms persist despite continued treatment, your doctor may prescribe an alternative treatment, transcranial magnetic stimulation therapy, or TMS therapy. 


What is TMS therapy? 

TMS therapy is a non-invasive treatment that involves the delivery of recurring magnetic energy impulses to the parts of your brain that regulate mood. The magnetic pulses stimulate targeted brain cells to enhance communication between different parts of your brain, restoring balance. When TMS therapy is given at regular intervals, it is called repetitive TMS (or rTMS). TMS therapy reduces symptoms of depression and improves mood. TMS therapy is also effective for decreasing symptoms associated with OCD, PTSD, anxiety disorders, chronic pain, etc. This treatment is painless and has little to no side-effects. It does not involve sedation. Even after undergoing a session, you can drive back to your home without any hassle. That’s the best part of TMS therapy.


Conclusion 

In conclusion, to cultivate a happiness mindset, you must master your mind, not the other way around. True happiness comes from within and is not influenced by external factors. 

To develop the happiness mindset, practice gratitude, strive to improve yourself and learn, reflect on the things that make you happy (daily), be kind to yourself (and others), be solution-focused, compare self with self (not anyone else), and seek psychiatric care for depression.

happiness mindset

Guest Author: Ralph Macey, Writer/Blogger/Health Care Coordinator

Ralph Macey, a professional writer since 2008 and medical health/patient care coordinator at savantcare.com since 2014, writes articles on all mental health-related subjects. He holds a degree and two professional certifications in his field and continues to upgrade his knowledge with additional classes and seminars. He also provides mental health consultations and private fitness instructions for free in his local community.

36 Resources for Finding Happiness

A list of resources for finding happiness (including sites with free articles, assessments, videos, etc., free PDF workbooks, and free online courses!)

This is a list of websites, books, free printable PDF workbooks, and free online courses for finding happiness.

“It’s a helluva start, being able to recognize what makes you happy.”

Lucille Ball

Authentic Happiness | A University of Pennsylvania website developed by the Positive Psychology Center with resources including readings, videos, research, questionnaires, and more

Center for Healthy Minds | A University of Wisconsin-Madison website with a mission to “cultivate well-being and relieve suffering through a scientific understanding of the mind”

Feeling Good | A David D. Burns website with free articles, assessments, podcasts, and more

The Greater Good Science Center | Free toolkits, articles, quizzes, courses, and more from the University of Berkely

Gretchin Rubin | Happiness resources from “one of today’s most influential and thought-provoking observers of happiness and human nature”

The Happiness Trap | Free resources from Russ Harris

International Positive Psychology Association | A professional membership organization dedicated to promoting the science of positive psychology

Positive Psychology | A science-based positive psychology platform with articles, trainings, and more

Pursuit of Happiness | A nonprofit site dedicated to providing articles, quizzes, quotes, courses, and more

Rick Hanson, Ph.D. | Resources for wellbeing

Thnx4 | An online gratitute journal

Zen Habits | A blog for implementing zen practices into daily life

“For every minute you are angry you lose sixty seconds of happiness.”

Ralph Waldo Emerson

Disclaimer: This section contains affiliate links. As an Amazon Associate I earn from qualifying purchases.

The 100 Simple Secrets of Happy People: What Scientists Have Learned and How You Can Use It (David Niven)


Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment


Feeling Great: The Revolutionary New Treatment for Depression and Anxiety (David D. Burns)


Flourish (Martin Seligman)


The Happiness Advantage (Shawn Achor)


The Happiness Hypothesis (Jonathan Haidt)


The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT (Russ Harris)


Hardwiring Happiness (Rick Hanson)


The How of Happiness (Sonja Lyubomirsky)


How to Stubbornly Refuse to Make Yourself Miserable About Anything: Yes, Anything (Albert Ellis)


No Mud, No Lotus: The Art of Transforming Suffering (Thich Nhat Hanh)


Year of Yes (Shonda Rhimes)


“The greater part of our happiness or misery depends upon our dispositions, and not upon our circumstances.”

Martha Washington

6 FREE PDF WORKBOOKS


For additional printable workbooks, see Free Printable PDF Workbooks & Manuals – Mind ReMake Project.


“Happiness is a warm puppy.”

Charles M. Shulz

6 FREE ONLINE COURSES


finding happiness

15 Sites with Free Coloring Pages for Adults

This is a list of free printable coloring pages and books for adults. Color to relax, improve your mood, increase mindfulness, and reduce stress!

(Updated 2/6/23) Coloring can significantly improve your mental health and wellbeing. Research indicates that coloring reduces anxiety symptoms, enhances mindfulness, improves mood, and reduces stress. Coloring may also serve as a tool for self-reflection and self-awareness.

This is a list of printable coloring books and free coloring pages for adults.


15 Sites with Free Coloring Pages for Adults

1. Therapeutic Coloring Book

A 35-page PDF coloring book from Rec Therapy Today. Most of the coloring sheets are images of animals, including a panda, a peacock, a Pegasus, a dolphin, and more!

Art to be art must soothe.

Mahatma Gandhi

2. Relaxing Patterns Coloring Book

Another PDF coloring book from Rec Therapy Today (53 pages). Free coloring pages consist of swirls, shapes, flowers, and other designs.

3. Coloring Pages for Adults (from Faber-Castell)

A modest collection of printable free coloring sheets. Color a bird mandala or an enchanted fairy! There are also several holiday-themed coloring pages.

4. Adult Coloring Book for Mindfulness and Relaxation

A 51-page PDF coloring book with 31 mandala designs from the site Healing from Burnout. The coloring book includes 8 bonus templates for creating your own designs!

5. Stay Well, Stay Inspired

A 16-page coloring book with uplifting quotes and writing prompts from the American Library Association.

6. Coloring Craze Books

A collection of coloring books from Coloring Craze. The books aren’t free, but you can download sample free coloring pages. Books include Motivational Quotes & Phrases, 30 Day of the Dead Coloring Pages, and Stress Relieving & Relaxing Patterns series.

7. #ColorOurCollections

A collection of free coloring books from libraries and other cultural institutions from around the world. Download and print coloring pages from the New York Academy of Medicine Library, the Getty Research Institute, the Folger Shakespeare Library, and many more!

8. Louise Lawler

Photographer Louise Lawler worked with children’s book illustrator Jon Buller to create this unique 12-page coloring book. Each page is a black-and-white version of one of her photographs of places where art is displayed.

9. A Mathematical Coloring Book

A 38-page coloring book by Marshall Hampton with mathematical models and geometric structures (such as the Sierpinski triangle).

10. Monday Mandala

An ad-free site with printable mandala coloring sheets. You can also sign up for their email to receive free coloring pages in your inbox!

Art enables us to find ourselves and lose ourselves at the same time.

Thomas Merton

11. Adult Coloring Pages (from Crayola)

A small collection of printable coloring sheets. Choose from designs such as “Art with Edge Sugar Skulls,” “Lennon and McCartney Yellow Submarine,” or “InSPIRALed.”

12. Coloring Castle

Free coloring sheets, including mandalas. Additional categories include holidays, animals, food, nature, space, sports, etc. Great for kids too!

13. Super Coloring

Free coloring sheets and books to print. You can download coloring books like “Forest Animals,” “Zentangle Horses,” “Beautiful Women Portraits,” and “Floral Fantasy” (among others) or print coloring pages (including color-by-number!) from a variety of categories (mammals, fruits, fantasy, stories, space, etc.)

14. Just Color

Printable free coloring pages for adults. Categories include: mandalas & art therapy, nature, travels, art, history & stories, and special events.

15. The Public Domain Review Coloring Book for Diversion, Entertainment, and Relaxation in Times of Self-Isolation, Vol. 1

Free downloadable coloring book (from the Public Domain Review site) with 20 images from a wide range of artists, including Hokusai, Albrecht Dürer, Harry Clarke, Virginia Frances Sterrett, Jessie M. King, and Aubrey Beardsley.


Bonus: Best Adult Coloring Books: How to Download Free Printable Coloring Pages from Museums Around the World

Links to additional sites with free coloring pages, including coloring pages representing the works of famous artists. (Thank you to Anna Fox for submitting this resource!)

free coloring pages

For more free resources, visit Free Printables.


References

  • Babouchkina, A., & Robbins, S. J. (2015). Reducing negative mood through mandala creation: A randomized controlled trial. Art Therapy, 32(1), 34-39.
  • Bell, C. E., & Robbins, S. J. (2007). Effect of art production on negative mood: A randomized, controlled trial. Art Therapy24(2), 71-75.
  • Curry, N. A., & Kasser, T. (2005). Can coloring mandalas reduce anxiety? Art Therapy, 22(2), 81-85.
  • Eaton J., & Tieber, C. (2017). The effects of coloring on anxiety, mood, and perseverance. Art Therapy, 34(1), 42-46.
  • Henderson, P., Rosen, D., & Mascaro, N. (2007). Empirical study on the healing nature of mandalas. Psychology of Aesthetics, Creativity, and the Arts, 1(3), 148–154.
  • Muthard, C., & Gilbertson, R. (2016). Stress management in young adults: Implications of mandala coloring on self-reported negative affect and psychophysiological response. Psi Chi Journal of Psychological Research21(1), 16-28.
  • Small, S. R. (2006). Anxiety reduction: Expanding previous research on mandala coloring. The Undergraduate Journal of Psychology19(1), 15-21.
  • van der Vennet, R., & Serice, S. (2012). Can coloring mandalas reduce anxiety? A replication study. Art Therapy, 29(2), 87-92.