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California State University, Long Beach
Counseling and Psychological Services, CAPS
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Self Care Mobile Apps


Academic Skills

BLOOM* (APP)

Description: Sends reminders to keep you motivated in working towards your goals, to make healthy choices, stay connected with others, manage stress, strengthen your spirit, save money, advance your career, and enhance your creativity.  iTunes only.
Cost: Free

COACH.ME (APP)

Description: Uses reminders and a built-in community to aid you in achieving your goals. Positive habit forming app that helps you focus on achieving your goals.  Has more than 200,000 different goals.  Get reminders, ask for advice from the community, and track your progress.  iTunes & Google Play
Cost: Free


Anxiety

STOP PANIC AND WORRY (APP) 

Description: Focuses on the fear of having a panic attack due to Panic Disorder and of the sensations when having a panic attack. Includes articles about panic/anxiety and CBT treatment, thought diary to challenge fearful thinking, calming/relaxation tools, and audio coaching through panic attacks. Google Play only. 
Cost: Free

WORRY BOX (APP)

Description: Use the worry cognitive diary to learn to cope with worry. If it's controllable, you can list the steps you can take to manage the worry. If it's not controllable, select from the list of coping statements to help you think about it differently. Includes relaxation audio. Google Play only.
Cost: Free

MINDSHIFT (APP)

Description: Helps you learn how to relax, develop more helpful ways of thinking, and identify active steps that will help you take charge of your anxiety. Includes specific strategies to deal with different types of anxiety. iTunes & Google Play
Cost: Free

SAM: SELF-HELP ANXIETY MANAGEMENT (APP)

Description: Offers self-help methods for managing anxiety covering: information about anxiety, thinking and anxiety, physical relaxation, mental relaxation, and health and anxiety. Build your own toolkit of SAM resources. Includes a self-monitoring tool. iTunes & Google Play
Cost: Free

BREATHE2RELAX (APP)

Description:You can record your stress level, read information about the effects of stress on the body, and use the hands-on diaphragmatic breathing exercise to learn to relax. iTunes & Google Play
Cost: Free

TACTICAL BREATHER (APP)

Description: Helps you gain control over your body’s response to stress. Use to learn tactical breathing and gain control over physiological and psychological responses to stress, such as your heart rate, emotions, and concentration. Developed for use during intense combat situations, but can be used to help with nearly any stressful life situation. iTunes & Google Play
Cost: Free

RELAX MELODIES (APP)

Description: Create your favorite mix of sounds and melodies to help you relax. Includes features such as white noise sounds and music melodies to help you sleep or relax. Mix your favorite sounds and music together with different volumes to create your own personal melodies. iTunes & Google Play
Cost: Free

CALM (APP)

Description: Relax using meditations, nature sounds, and peaceful music. Can help you meditate, sleep, relax and much more. Includes features such as guided meditation sessions from 2 to 30 minutes, Days of Calm program for learning how to meditate, music tracks, and nature scenes. iTunes & Google Play
Cost: Free

BE GROUNDED (APP)

Description:Finding yourself distracted and caught up in your thoughts? Use audio exercises to help stay in the present when your mind is anywhere but here and now. iTunes only.
Cost: Free

SIMPLY YOGA FREE (APP)

Description: Walks you through practicing a variety of yoga poses. Contains a 20, 40 and 60 minute yoga routine that take you through each pose. Each pose is demonstrated by a certified personal trainer, so simply choose your workout length and follow along in the comfort of your own home. iTunes & Google Play
Cost: Free

YOGA-PEDIA (APP)

Description: Walks you through practicing a variety of yoga poses. Includes images and instructions for nearly 100 yoga poses and mudras. Includes a "pose of the day" feature where each day, you can stream a short audio lesson for one of the poses included in the app. iTunes & Google Play
Cost: Free

HEADSPACE (APP)

Description: Ten day program to learn the basics of meditation. This app will teach you the basics of meditation in 10 minute daily sessions for 10 days. If you enjoy Take10 and want to learn more, then you can choose to continue and get access to further meditation resources. iTunes & Google Play
Cost: Free


Breathing Techniques

KORU MINDFULLNESS (APP)

Track and grow your meditation practice with guided meditations, refreshers on meditation skills, and a timer that's easy to use. Easily record your log entries after every meditation to get the most out of your practice. You'll receive real time comments from your teacher right on your phone so you can grow your practice. iTunes & Google Play
Cost: Free


Depression

COGNITIVE DIARY CBT (APP)

Description: Learn to challenge irrational thinking related to depression and anxiety. Helps you to determine some ways to challenge irrational thinking related to depression and anxiety. Based on cognitive-behavioral therapy (CBT). Keep track of thoughts and emotions, categorize irrational thoughts, and practice replacing these thoughts with rational ones. Google Play only.
Cost: Free

DEPRESSION CBT SELF-HELP GUIDE (APP)

Description: Learning to manage depression through thought challenging and self-care. Management of depression involves understanding depression and contributing factors. Learning to manage stress and engage in self-care behaviors can improve your symptoms. Contains a depression severity test, audios, articles, a cognitive diary, and a motivational points system that help you learn how to do this. Google Play only.
Cost: Free

WHATSMYM3 (APP)

Description:Take a three minute test for depression, anxiety, bipolar disorder, and PTSD.Your M3 score is a number that will help you and your health care provider understand if you have a treatable mood disorder, like depression, anxiety, bipolar disorder, or PTSD. You can monitor your score to see how your mental health changes over time. iTunes &Google Play
Cost: Free

T2 MOOD TRACKER (APP)

Description:Track your emotional experience over time, look for patterns, and share this information with your health care provider. You use simple sliders to rate yourself on different scales (e.g., an anxiety scale), and the app automatically graphs your inputs. You can also make notes describing things that happened that day that may have affected your moods. iTunes & Google Play
Cost: Free

OPTIMISM (APP)

Description:Track your mood, learn your triggers, and become aware of warning signs of a decline.This is a mood charting app that helps you to develop and monitor health strategies, learn the “triggers” of a decline in your mental health, and recognize the early warning signs of a decline. Detailed charts and reports can be emailed to yourself and shared with your mental health provider. iTunes only.
Cost: Free

STRESS CHECK (APP)

Description:Provides you with an overall stress score that can be tracked over time and learn ways to reduce your stress level. You can examine your specific areas of stress: interpersonal, physiological, situational, control. All results are paired with useful descriptions and actionable recommendations. iTunes only.
Cost: Free

MOODY ME (APP)

Description:Track your mood to find out what makes you feel good. Log your mood, note what affects it, and record any treatments you are taking. Take pictures of what makes you happy and play them back for an instant lift. iTunes only.
Cost: Free


Eating Disorders/Body Image/Nutrition

RR EATING DISORDER MANAGEMENT (APP) 

Description: Helps you in your journey of recovery from eating disorders. Helps you in your journey of recovery from eating disorders. Keep a record of meals, thoughts, and feelings. Customize your log form, meal plan, reminder schedules and alarm tones. Share your Recovery Record with your treatment team.  iTunes & Google Play 
Cost: Free


Helping Others

A FRIEND ASKS (APP)  

Description: Learn how to help someone struggling with thoughts of suicide. iTunes & Google Play 
Cost: Free 


Medication

MEDISAFE (APP) 

Description: Use a virtual pill box to get reminders to take your medication. With just a few simple steps, you can add a medication, get reminders, and track your progress. The app can notify a designated person if you forget to take your medication. iTunes & Google Play 
Cost: Free 


Post Traumatic Stress Disorder (PTSD)

PTSD COACH (APP)

Description: Helps you learn about and manage symptoms that often occur after trauma. iTunes & Google Play 
Cost: Free


Self Esteem

SELF-ESTEEM BLACKBOARD (APP) 

Description: Create a board of self-affirming statements to build your self-esteem. Description: Developed using the methods of cognitive-behavioral therapy (CBT) to help improve self-esteem. Read articles about self-esteem and CBT, create and review positive self-affirmations, and listen to audio to help change negative self-talk. Google Play only. 
Cost: Free 


Sleep

NATURE SOUNDS RELAX AND SLEEP (APP)  

Description: Choose from a list of 6 different relaxing sounds of nature which include thunder, ocean sounds, sea, bird sounds, rain, night in jungle, water sounds, waterfall, and nature. Google Play only. 
Cost: Free 


Suicide Prevention

A FRIEND ASKS (APP)

Description: Learn how to help someone struggling with thoughts of suicide. iTunes & Google Play
Cost: Free

VIRTUAL HOPE BOX (APP) 

Description: A resource of coping tools if you are considering suicide. iTunes & Google Play
Cost: Free

SUICIDE SAFETY PLAN (APP) 

Description:Helps you access resources and coping tools if you are considering suicide. iTunes & Google Play
Cost: Free


Violence

CIRCLE OF 6 (APP) 

Description: Contact people you trust to help you in uncomfortable or risky situations. Choose 6 trusted friends to add to your circle. If you get into an uncomfortable or risky situation, use Circle of 6 to automatically send your circle a pre-programmed SMS alert message, with your exact location. In critical situations, use it to call hotlines or emergency numbers. iTunes & Google Play
Cost: Free