Breathe2Relax is a portable stress management tool which provides detailed information on the effects of stress on the body and instructions and practice exercises to help users learn the stress management skill called diaphragmatic breathing. Breathing exercises have been documented to decrease the body’s ‘fight-or-flight’ (stress) response, and help with mood stabilization, anger control, and anxiety management. Breathe2Relax can be used as a stand-alone stress reduction tool, or can be used in tandem with clinical care directed by a healthcare worker.
CBT-i Coach is for people who are engaged in Cognitive Behavioral Therapy for Insomnia with a health provider, or who have experienced symptoms of insomnia and would like to improve their sleep habits. The app will guide users through the process of learning about sleep, developing positive sleep routines, and improving their sleep environments. It provides a structured program that teaches strategies proven to improve sleep and help alleviate symptoms of insomnia. CBT-i Coach is intended to augment face-to-face care with a healthcare professional. It can be used on its own, but it is not intended to replace therapy for those who need it. CBT-i Coach is based on the therapy manual, Cognitive Behavioral Therapy for Insomnia in Veterans, by Rachel Manber, Ph.D., Leah Friedman, Ph.D., Colleen Carney, Ph.D., Jack Edinger, Ph.D., Dana Epstein, Ph.D., Patricia Haynes, Ph.D., Wilfred Pigeon, Ph.D. and Allison Siebern, Ph.D. CBT-i has been shown to be efficacious for insomnia for both Veterans and civilians. CBT-i Coach was a collaborative effort between VA’s National Center for PTSD, Stanford School of Medicine, and DoD’s National Center for Telehealth and Technology.
PTSD Coach was designed for those who have, or may have, posttraumatic stress disorder (PTSD). This app provides you with education about PTSD, information about professional care, a self-assessment for PTSD, opportunities to find support, and tools that can help you manage the stresses of daily life with PTSD. Tools range from relaxation skills and positive self-talk to anger management and other common self-help strategies. You can customize tools based on your preferences and can integrate your own contacts, photos, and music. This app can be used by people who are in treatment as well as those who are not. PTSD Coach was created by VA’s National Center for PTSD and DoD’s National Center for Telehealth & Technology.
SPEAK stands for Suicide, Prevention, Empowerment, Awareness and Knowledge. SPEAK North Alabama is a suicide prevention and Education app designed to help users easily access and recognize the signs of suicide in friends and family and get them the help they need, fast. It’s not a substitute for professional diagnosis and treatment, but rather a “first line of defense” that offers people some solid information and useful tools that they can use to help someone they love make it through a difficult time.
Operation Reach Out is designed to encourage people to reach out for help when they are having suicidal thoughts, help those who are concerned about family members, spouses, or fellow service members who may be suicidal, provide a personal contact help center, and provide activities to help people who are depressed stay connected to others. Operation Reach Out is part of MCA-D’s effort to provide timely and effective support and guidance for military families.
Acceptance and Commitment Therapy (ACT) aims to help you live with unpleasant thoughts, feelings, and impulses without avoiding them or being controlled by them. In ACT, you are encouraged to commit to actions so that you can live your life by your values, even in the face of these unpleasant experiences. This app was developed for Veterans, Service Members, and other people who are in Acceptance and Commitment Therapy in consultation with a therapist. It offers exercises, tools, information, and tracking logs so you can practice what you’re learning in your daily life. ACT Coach was created by VA’s National Center for PTSD.
Calm is an app for mindfulness and meditation to bring more clarity, joy and peace to your daily life. Join the millions experiencing less anxiety and better sleep with our guided meditations, Sleep Stories, breathing programs and relaxing music. Recommended by top psychologists and mental health experts to help you de-stress. Calm is the perfect meditation app for beginners, but also includes hundreds of programs for intermediate and advanced users. Guided meditation sessions are available in lengths of 3, 5, 10, 15, 20 or 25 minutes so you can choose the perfect length to fit with your schedule.
T2 Mood Tracker allows users to monitor their moods on six pre-loaded scales (anxiety, stress, depression, brain injury, post-traumatic stress, general well-being). Custom scales can also be built. Users rate their moods by swiping a small bar to the left or to the right. The ratings are displayed on graphs to help users track their moods over time. Notes can be recorded to document daily events, medication changes and treatments that may be associated with mood changes, providing accurate information to help health care providers make treatment decisions.
Dr. Hoffman is not affiliated with or held liable for the content on any of these apps. These resources are not included in my services, but they are mentioned on my website as public mental health resources for patients to consider pursuing at your own discretion.