My 7 Favorite Free Apps to Improve Mental Health
Discover 7 free mental health apps to boost well-being, manage anxiety, and build positive habits with therapist Emma McAdam in this Therapy in a Nutshell video.
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Smartphones often get a bad rap when it comes to mental health, but they can also be powerful tools for emotional well-being when used intentionally. In this guide, we explore some of the best apps for mental health—many of which are free or already on your phone—that can help with stress, anxiety, self-care, and habit-building.
A habit tracker app can support small, meaningful changes, whether it’s gratitude practice, exercise, or mindful breathing. Reminders or Google Calendar tasks reduce mental load by keeping track of everything from taking medications to checking in with loved ones. Notes and Keep apps help with brain dumps, journaling, and tracking emotions in the moment.
For structured reflection, Day One is an excellent journaling app, reinforcing positive memories and personal growth. Mindfulness apps like Lotus Bud or Mindfulness Bell offer gentle nudges to pause, breathe, and check in with yourself. Cycle tracking apps help identify hormone-related mood shifts.
For deeper support, the Therapy in a Nutshell app offers free mental health courses. And don’t forget to minimize distractions—turn off notifications, delete addictive apps, and curate your phone to support, not sabotage, your mental health.
00:00 Intro
00:31 Habit Tracker
01:24 Reminders or Google Calendar Tasks
02:11 Notes or Keep
02:56 Day One
04:05 Lotus Bud on iOS or Mindfulness Bell on Android
04:58 Cycle Tracker for iOS
05:22 Therapy in a Nutshell App
Check out the transcript below:
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FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources
Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.com/
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life’s direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 988 or your local emergency services.
Copyright Therapy in a Nutshell, LLC
39 Comments
Improve your mental health with the free course, https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd
I love headspace! It's not free though, $70 a year. BUT it has so many great guided meditations with every possible thing you can think of as well as breathing exercises, white noise, nature sounds, ASMR, and even "sleep casts" that are like relaxing adult short stories.
I use insight timer & medito.
I thought I would never put games on my phone until I needed a distraction from pain, so I could fall asleep. I do not have that level op pain, but it is now a routine to signify it is time to wind down for the day.
Thank you so much for mentioning the relationship reminders. I feel guilty at times as a school counselor and assumed relationship expert because I need those reminders.
This is a great list!
“Systems are better than resolutions” is going to be our new slogan. 😊
Thank you, Emma!
I am so grateful for having found your channel. Your videos have been a great complement to my sessions with clients.
Congrats on the app! 🎉
Your are brilliant💖😇
Thanks very much. Just recently downloaded “Breathing Zone” and I do two minutes of inhale then exhale for twice as long as the inhale count. Totally FREE and simple.
Thank you for this. I stopped playing games on my phone for Lent. When Lent was over, I deleted them forever, which feels like a win. I still catch myself doomscrolling sometimes, but I figure that if I didn't do a bit of that, I'd never find the good stuff the algorithm sends me! 😊
Finch really changed things for me. It helped me that "productivity" is mote beneficial when it's in simple ways of taking care of myself like brushing my teeth, going for a walk, reading for an hour.
Another amazing free app is Apple Journal
Fit On is free too!
Thanks for sharing about the mental health apps
iew. 🤮
Thank you ❤
Jesus has placed it on my heart to share the Gospel, gospel means good news! Jesus, God the Son the Son of God, died, and spilled His precious blood, on the cross to pay the price for our sins. He was buried and on the third day rose from the dead just like the scriptures said He would. Salvation is a gift from God, please accept it now if you haven't already by BELIEVING in what Jesus did for us. The gospel is in 1 Corinthians 15 in the Bible. The rapture of the Church, when saved people are called up to Heaven to be with the Lord, is imminent. After the rapture the Lord gives another chance for salvation, people just can NOT take the mark of the Beast. The Mark of the Beast goes in the right hand or forehead and people may not buy or sell without it. In Mark 16:15, Jesus tells his followers to go into the world and preach the gospel to every creature. Ephesians 2:8-9 “For by grace are ye saved through faith; and that not of yourselves: it is the gift of God: Not of works, lest any man should boast.”
Emma: That spiky plant! I keep thinking it will poke your arm whenever you move. I LOVE your videos, but Please Remove the snake plant in future videos. It's so distracting and gives me anxiety.
I will be trying your suggestions. Thank you for this amazing channel! It's helping me more than my therapist ( he did recommend it, so he gets credit for that).
I didn’t know you had an app!! I can’t wait to give it a try, you’ve helped me so much
Currently my #1 go-to app is Recovery Connect & it's sister app Mood Links. The first is what it sounds like, created by and synced with my clinic where I'm in MAT treatment. The latter is centered on my depression and anxiety issues. Both are 5stars in my book. Hope it helps someone as it has for me.🙏🏻
Not one of these apps are free except for notes. I am furious with influencers conning us into purchases for their benefit and not ours and mucking us around in the field of mental health is deplorable.
Can you share some insights on deflection, projection, defensiveness and inability to take accountability or reflect! I have a few clients who really struggle with this!!
If you are looking for a gamified habits tracker like Finch, you might like Idle Habits RPG. Main idea is that your hero lives adventures through the day as you do your morning and night routines. It has cute design, creatures can join you, there's crafting, etc. And it's 100% free forever (no ads, no subscriptions).
Full diclosure I'm the sole developer there so any feedback is welcome 🙂
How We Feel is it great free app that helps me stay connected with how I’m feeling and track it! It’s my #1 app for mental health
I’m so excited about your app. Congratulations
The Calm App.
Mental health will always remain an internal daily challenge that no one knows about. But are you struggling with your mental health? Do you need additional support? My channel talks about the difficult components of mental health and how to overcome challenges and become the best version of yourself. I value you and your mental health ❤❤❤
Just downloaded the Therapy in a Nutshell app! Glad you put this out there, Emma and congrats on the app!
❤
Tracking my cycle on my phone has changed my life. I used to try and do it manually, in a little book, but it's too much effort. So I switched to 'my calendar'. Now, about 9 days before my period, I know that maybe I'll need to use a stronger antibacterial cleanser for my underarms, I'll need to eat more carbohydrates for progesterone, I'll be able to lift less at the gym and that 3 days before I need to not stress my body out and do yoga instead of high intensity/weights. X
Really you are doing greaaat human service. Very useful and pertinent info. Thank you sooo much for making such wonderful video. God bless you
THANK YOU!
Emma, I just ‘randomly’ came across some of your Therapy in a Nutshell videos right at a time when I needed them most. Coincidence? I think not! 😂 Love your approach and your attitude. I’ve noted some apps to try, and totally get that our phones can be a positive tool in this way. I have no problem ignoring social media or silencing notifications or putting my phone away completely, but technology can be a force for good too. Face times with daughters overseas, books to read, trails to hike…and the incredible value of video content like yours which touches and helps SO many, including myself. Thank you from the bottom of my heart
downloaded 'therapy in a nutshell' and 'lotus bud' thank you ❤❤
✅ Excellent and very helpful😊
Which habit tracker though there are a few
Sweet. You smile a lot. I hate x
I use free calendar and free notes apps. Both invaluable.
I've also used a voice recorder, but don't need it so much atm.
Introduce calming and helpful wellness apps.