Self-help resources can supplement or sometimes substitute for professional mental health care. Self help resources mental health include apps, books, and other tools. Most effective for mild-moderate concerns.
Evidence-based apps
For anxiety/depression:
- Sanvello (CBT-based)
- Wysa (AI-guided CBT)
- Woebot (chatbot CBT)
- MoodKit (CBT skills)
For sleep:
- Sleepio (CBT-I)
- Somryst (CBT-I)
- CBT-i Coach (free VA)
For meditation/mindfulness:
- Calm
- Headspace
- Insight Timer (free)
FDA-cleared:
- EndeavorRx (ADHD in children)
- Various others emerging
Evidence-based books
CBT-based:
- “Mind Over Mood” by Greenberger and Padesky
- “Feeling Good” by David Burns
- “The Anxiety and Phobia Workbook” by Bourne
Mindfulness/ACT:
- “The Happiness Trap” by Russ Harris
- “Get Out of Your Mind and Into Your Life” by Hayes
Trauma:
- “The Body Keeps the Score” by van der Kolk
- “Waking the Tiger” by Levine
Depression:
- “The Mindful Way Through Depression” by Williams et al
Podcasts
- Therapy Chat
- The Hilarious World of Depression
- Mental Illness Happy Hour
- The Anxious Truth
- Various therapist podcasts
Online communities
- NAMI support groups
- Mental Health America
- Disorder-specific organizations (DBSA for bipolar/depression, ADAA for anxiety)
- Reddit communities (with caveats)
When self-help is enough
- Mild symptoms
- Subclinical concerns
- Maintenance after professional treatment
- Specific skill-building
- Wanting to learn before/instead of therapy
When professional help needed
- Moderate-severe symptoms
- Significant functional impairment
- Suicidal thoughts
- Substance use issues
- Trauma processing needed
- Self-help not making progress
How to use self-help effectively
- Choose evidence-based resources
- Commit to consistent use (apps especially)
- Practice skills regularly
- Track progress
- Recognize when more is needed
- Combine with professional help when appropriate
Frequently Asked Questions
Are mental health apps effective?
Some yes, especially evidence-based ones. Effectiveness depends on engagement.
Can self-help replace therapy?
For mild conditions sometimes. Severe needs professional help.
Are paid apps better?
Free options often comparable. Evidence base matters more than cost.
How long should I try self-help?
4-8 weeks. If no improvement, professional help likely needed.
What if self-help makes me worse?
Stop and seek professional help. Some content can be triggering.
The bottom line on self-help resources
Evidence-based options can be effective, especially for mild conditions. Use as primary tool when appropriate or supplement to professional care. Recognize when more help needed.