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Apps, e-therapy & guided self-help

A–Z / Apps, e-therapy & guided self-help

Beating the Blues  [NZ]
Treats depression and anxiety by using cognitive behavioural therapy (CBT). Talk to your doctor if you think Beating the Blues could be helpful for you (requires doctor referral). 

Big White Wall  
Free for Auckland DHB residents. A UK-based professionally facilitated, peer support community of people who are experiencing common mental health problems. Members are able to engage anonymously one on one, in groups or the wider membership, express themselves creatively, gain knowledge and self-awareness through available information resources and manage and monitor their moods and recovery using standardised online tests. It can be accessed 24/7 and has wall guides who ensure the full engagement, safety and anonymity of all members. 

CalmKeeper  [NZ]
App for iPhones. Designed by clinical psychologists, this app his designed to assist with managing anxiety and panic attacks by providing immediate access to tools to help you cope. Charge applies.

CALM Website, Computer Assisted Learning for the Mind  [NZ]
An online resource created and managed by Dr Antonio Fernando, a senior lecturer at the University of Auckland. The website has tools for coping with stress and managing life.

Depression Calculator App
App for iPhones. Use this app to assess whether you may be depressed and make a tentative diagnosis of the severity of the depression. This app is based on a diagnostic tool specific to depression used by healthcare professionals. It's quick and easy  to complete. The app also provides useful information on depression and antidepressants taken from Each information leaflet is written by an expert authoring team of independent GPs, and provides trusted, high quality, evidence-based health information.

Happier App
App for iPhones. Happier is a simple way to collect happy moments you find in every day, share them with close friends and family, and be reminded to do more of what makes you happier.

i-Well Study  [NZ]
The University of Otago is conducting a study with young people in Otago aged 14–18 years, their parents, and school counsellors to find out how they feel about using online psychological therapy to help improve mental health and wellbeing.  The study is conducted via website and email. 

The Journal  [NZ]
Part of the National Depression Initiative and fronted by Sir John Kirwan, The Journal is designed to teach you skills that can help get through mild to moderate depression more effectively. By working through the programme, you will be taught the principles and application of some of the most effective self-help techniques. In the course of six lessons you’ll learn how your thinking can change if you are depressed, ways your physical health can impact on mental health and, finally, a simple method to help resolve the problems you face in everyday life.  

An interactive website for young people featuring a self-test, fact sheets, a moderated message board and video clips from popular musicians and high profile young sports people talking about their experiences of depression. The site givesaccess to a team of counsellors who provide email, phone, webcam and text-based support services for young people.

Mood Diary App - The Phobic Trust 
App for iPhones. Enables you to record and monitor symptoms such as panic attacks, increased heart rate / nausea / dizziness; rate and monitor sleep quality / medications / triggers; create a ‘careplan’ to keep you well – and what to do when if you are unwell; set alarms for medications or exercise; graph sleep, anxiety and mood and email reports to yourself or a clinician, and receive information and news about anxiety disorders.

MoodPanda App
App for iPhones or android, or web based. MoodPanda lets you to measure your daily moods and track the scores over time. You can connect to Twitter or Facebook to share your scores and be part of the supportive Moody Pandas community. MoodPanda can be used to show your website/forum/group member's happiness or your local regions happiness (through Mood Maps). 

Moodscope App
Web-based app. Moodscope enables you to measure your your daily ups and downs with a simple scoring system and track these scores over time. Your scores can be automatically shared with friends who have agreed to buddy you, includes a supportive daily email from the Moodscope staff. 

The Australian programme at Moodgym is based on cognitive behaviour therapy and interpersonal therapy. It may be useful in reducing depressive symptoms and dysfunctional thoughts.

My Happy Place
App for iPhones. Created by the Mental Health Foundation (UK) and the University of Bristol, this app is a mood management tool that harnesses a new training method developed by the university’s researchers. They’ve found that training ourselves to recognise positive emotions in faces instead of negative emotions can improve our mood over time. Small charge applies.

UK-based directory of health apps with ratings by patients, carers and patient groups. Includes a range of mental health apps, under the categories of: ADHD, anxiety, autism spectrum disorder, coping with society at large, depression, gteneral mental health, obsessive-compulsive disorder, panic-disorder, phobia, stress.

The National Depression Initiative  [NZ]
An interactive website with a focus on self management. It provides a self test and detailed information about depression and NZ options for management and treatment in the form of a journey that users can take to get through depression. It features video clips of New Zealanders who talk about their experience and what they found helpful. 
Australian youth mental health information service, includes a variety of apps and tools:

  • Smiling Mind App: for web or iPhones: relaxation techniques and meditation excercises
  • SMS tips: daily tips and challenges on themes like stress, problem solving, self-awareness and random acts of kindness
  • WorkOut: an online training programme that tests and improves your mental fitness
  • Reach Out Central: an online game where you can learn and test skills like problem solving and optimistic thinking in a virtual setting.

Recovery via the Internet from Depression (RID) 
The RID trial tested whether a set of web-based self-help programmes work for reducing depression in New Zealand. The programmes are designed to help people manage their depression by providing relevant information and/or working through a number of exercises on the internet.

SAM – Self Help for Anxiety Management app
The SAM app has been developed by a university team, the content is accurate and based on current psychological models... read our review.

A self-help computer programme for young people with symptoms of depression. The programme was developed by a team of specialists in treating adolescent depression from the University of Auckand. SPARX uses a 3D fantasy game environment and a custom-made soundtrack. The programme teaches skills to manage symptoms of depression, in a self-directed learning format. Young people learn cognitive behavioural therapy techniques for dealing with symptoms of depression (eg, dealing with negative thoughts, problem-solving, activity scheduling, and relaxation).

This Way Up 
Australian online self-help programme for individuals. Has courses for stress management, worry and sadness, and shyness, with self-tests to monitor progress.

Wellbeing Podcasts

Free audio podcasts from the UK Mental Health Foundation that can help you relax and improve your sense of wellbeing. They're designed to fit around your lifestyle and provide an introduction to the skills and techniques that can help you live a mentally healthier life.