Anxiety, depression … is there an app for that?

If you search the app store for “mental health,” you’ll find yourself scrolling through hundreds of options. Meditation apps, therapy apps, artificial intelligence (AI) chatbots, mood trackers—the list goes on. The mental health app space is saturated, and it can be overwhelming to decide which ones are actually useful and worth downloading.

As a psychiatrist who is also in psychotherapy and has received mental health treatment myself, I have explored a number of mental health apps both personally and in my clinical work. Below is a curated list of apps I consider useful and worth knowing about. These are tools I have shared with patients, and I would feel comfortable recommending them to colleagues and, in some cases, using them myself. Since cost can be a barrier, I focused primarily on apps that are free or have a free version available.

To be clear, apps are not replacements for psychotherapy or psychiatric medication management. However, for many people, having a supplemental support tool that is accessible 24/7 can be beneficial.

Please note that this is not a sponsored article and I (and the AOA) have no financial incentive to mention the apps featured in this article.

Mood disorders

Daylio

Daylio is one of the most-used apps among my patients. It is a mood diary and tracking app that allows users to log mood states, activities and symptoms over time. Although it is not designed specifically for bipolar disorder, many of my patients with bipolar disorder use it regularly because pattern recognition is key to understanding mood cycling.

For similar reasons, patients with premenstrual dysphoric disorder, major depressive disorder and anxiety disorders often find it helpful as well.  It can be surprisingly difficult to recall the onset of an episode, precipitating factors, duration of symptoms or anything else that was happening at the time. Having a simple way to track mood and anxiety symptoms can provide insight and self-awareness over time.

While Daylio does not offer therapeutic interventions, the simplicity and ease of use is exactly what makes it sustainable.

Obsessive-compulsive disorder (OCD)

NOCD

NOCD is a well-known OCD-specific platform centered around exposure and response prevention (ERP), an evidence-based treatment for OCD. One of the app’s strengths is how much it simplifies the process of connecting with therapists who are specifically trained in ERP, something that can be otherwise difficult to find through local networks. Many therapists accept insurance, with cash pay options also available.

The app also includes a moderated community and an SOS tool that offers guided support during acute OCD episodes, which can be especially helpful for people who feel isolated or need structure in moments of distress.

As with any psychotherapy platform, therapist quality can vary. However, users are able to switch therapists to find the best fit. Overall, NOCD lowers the barrier of accessing OCD-informed care.

Panic attacks

Rootd

Rootd is designed specifically for anxiety and panic attacks and offers simple, approachable tools such as guided breathing, body scans, grounding through the five senses and short meditations. A standout feature is the “Rootr” button, which guides users step by step through a panic attack in real time.

There is a free version with limited features and a paid version available after a trial period. While the app can occasionally be glitchy, particularly with some of the relaxation games, its straightforward design makes it a helpful option for people looking for an immediate resource during panic episodes.

Post-traumatic stress disorder (PTSD)

PTSDCoach

PTSD Coach is a free app developed by the U.S. Department of Veterans Affairs. It offers psychoeducation about PTSD, symptom tracking and a range of grounding and coping exercises that can be used in the moment. While it was initially developed for veterans, it is widely used by civilians as well.

PTSD Coach functions more as a skills-based support tool. Some of the features may feel basic for those already engaged in trauma-focused psychotherapy, but its accessibility and evidence-informed content make it a solid option to be aware of and recommend when appropriate.

Attention deficit/hyperactivity disorder (ADHD)

TickTick

For ADHD, patients often find it helpful to develop a reliable schedule for managing daily tasks. In psychotherapy for ADHD, particularly cognitive behavioral therapy (CBT) based approaches, maintaining a daily planner is a foundational skill.

TickTick is a planner and to-do list app that allows users to create simple checklists and reminders and syncs across devices. This is especially helpful for people who switch between phones, tablets and computers throughout the day. There is a free version that is sufficient for personal task management.

What makes TickTick particularly ADHD-friendly is its clean, user-friendly interface, which can reduce the distraction and overwhelm many experience when trying to organize tasks.

General wellbeing & emotional support

Flourish

If I could create an app that has a personable AI chat feature grounded in science with safety as a priority, Flourish would be it.

As an AI-powered support companion built by psychologists and behavioral scientists, the chat-based check-ins provide responses that feel natural yet therapeutic at the same time. However, the voice of “Sunnie,” the AI-powered well-being coach, may not resonate with some users and can’t be changed.

However, it’s impressive that the app is free, as it offers a wide range of support tool options with positive psychology concepts at its core. At the same time, the breadth of features can feel overwhelming if users are unsure what they are looking for in the moment. Flourish is best suited for general emotional support rather than condition-specific treatment.

Finch

One of the medical students I worked with introduced me to this app and it makes sense that the playful approach to encourage self-care has made this app popular. Users enjoy caring for a virtual pet by completing self-care activities, and many find the gamified structure to be motivating.

Final thoughts

Access to mental health care is still far from perfect. Wait times to see a specialist can be long, and for many people, support is needed well before the next appointment or between sessions. While apps are not a solution to these systemic barriers, they can offer something meaningful in the in-between moments.

For some, having a tool to track symptoms, practice coping skills or feel a bit less alone can make a difference. Used thoughtfully, these apps can serve as accessible support while people work toward, or continue, more comprehensive care.

Related reading:

Digital health literacy: Best practices and resources for osteopathic medical students

Breaking down social media use in children: Is it time for a warning label?