Using apps alongside therapy & care

Studies suggest apps can help a little on their own, and that certain features matter. Research on the best ways to blend apps with care is still growing.

Evidence

Real-world use

Researchers describe digital tools as a way to add to traditional care, making support easier to reach and practise. NIMH notes apps can reinforce skills learned in therapy and help track how you are doing.

NIMH’s first tip for choosing an app is to ask a trusted health care provider for a recommendation. Many therapists are happy to talk about tools you already use, too.

Questions you could ask

• Are there apps you recommend for what I’m working on?
• Do you want to see my tracking or journal entries, and how?
• How can I use this app to practise what we cover in sessions?
• Is there anything about this app that worries you?

The American Psychiatric Association’s app model ends with one key question: can the app support your own goals and be shared with your care team if you want?

Researchers note that clinicians often don’t have time to read constant streams of app data. A short summary of what you noticed is usually more useful than every entry.

A good summary might include

• Anything that worried you or that you want to talk about
• Patterns you noticed, like worse mood after poor sleep
• Skills you practised, and how they went
• Your best and hardest days, and what was going on

Privacy changes when you share. The VA explains that app data you keep yourself isn’t covered by HIPAA, but once you share it with a health care provider, the provider must follow HIPAA rules.

A digital navigator is a member of a care team who helps people choose safe, useful apps, sort out tech problems and summarize app data for their clinician.

Researchers suggest this role frees up session time for talking about your health instead of troubleshooting your phone.

Tracking can build awareness. For some people, though, constant checking can feed worry or self-criticism.

Signs to ease off

• Checking your scores many times a day
• Feeling anxious or guilty when you miss a day
• Judging yourself by your numbers
• Tracking taking time from the skills themselves

Kinder ways to track

• Log once a day, or a few times a week
• Pause tracking during busy or hard weeks
• Turn off streaks and badges if they add pressure
• Use a simple 0–10 rating rather than long forms

The VA’s National Center for PTSD offers free apps for iOS and Android, including self-help apps, treatment companion apps and apps for related issues like sleep and stress.

The VA says no data that could identify you is sent to the VA or third parties from these apps.

NIMH notes that apps may not work equally well for everyone, and some may steer people away from more effective care. If an app isn’t helping, that’s useful information, not a failure.

Signs to pause and talk it over

• An app’s advice clashes with your provider’s
• Exercises bring up memories or feelings that feel too big
• You feel worse, more anxious or more alone after using it
• You’re using it to avoid people or appointments

Try this

• Ask what they find helpful, without asking to see their entries
• Help with tech set-up if they want you to
• Offer to try a calming exercise together
• Respect their privacy, especially with teens

For children and teens, research on mental health apps is still limited. Choosing apps together with your child’s provider is a good idea.

Family members can use some public tools too. For example, the VA says family and friends can use PTSD Coach to learn about trauma and coping.

Reach out to your clinical provider or therapist if…

• An app’s results or advice worry you
• You feel worse even though you’re using your tools
• You want help deciding which tools fit your plan
• You notice thoughts of harming yourself