“Anxiety, when approached through the lens of compassion, is a wise messenger alerting us to needs and wounds that are asking for attention.”
—Sheryl Paul, Conscious Transitions
That Discomfort You’re Feeling is Grief
by Scott Berinato, published by the Harvard Business Review on March 23, 2020.
“If we can name it, perhaps we can manage it.”
Building Your Resilience
From the American Psychological Association .
What is resilience, what is it not? How we can foster wellness in difficult circumstances.
Student Life Remote Resources (click to download)
From Middlebury College Student Life: Remote Resources
Manage Anxiety and Stress: Stress and Coping
from the CDC
COVID-19 Information and Resources (click to download)
from the National Alliance on Mental Illness
SAMHSA (click to download)
from the Substance Abuse and Mental Health Services Administration, Coping with Stress During Infectious Disease Outbreaks
Well-Being Ideas (click to download)
from the Northeast Family Institute (NFI), Bringing Vermont Children, Families, and Communities Together
General Mindfulness Apps
Sanvello: for stress, anxiety, depression
- CBT-based tools and activities: (meditation, mood and health habit tracker; hope board; thought records (journaling, analysis and discovery); goal setting; guided journeys to help you make good use of the app)
- Community connection chat boards
- Premium version: normally $35/year, but free now through June 2020
- Premium version: all aspects offered in free version, but more of a selection of each, with the ability to retroactively log health habits, unlimited number of health habits to track
Headspace: stress, sleep, anxiety
- Meditation, some exercise options in the premium version
- Free version meditation topics: basics, sleep, weathering the storm (COVID–specific: stress, anxiety, panic, working at home, sleep)
- Premium version meditation topics: stress, anxiety, sleep, personal growth, focus for school, sports, life challenges
- Premium version also offers mindfulness-based/guided exercise (jogging, cardio, yoga, etc.)
- Premium cost: $69.99/year
- Headspace premium seems to offer the most variety and options for meditation sessions
Liberate: “the only meditation app by and for the Black and African Diaspora”
- Meditation only
- Free: includes a wide variety of topics like anxiety, depression, grief, self-worth, micro aggressions, race, mindfulness, love, pride, gratitude, etc.
- This app has the most free content, of all meditation apps listed
General Mood and Habit Tracking
Daylio Journal:- mood tracker and private journal. Good for those who want to track habits, feelings and mood patterns over time in a quick and easy way. This is a stand-alone tracking feature without options for meditation, connection boards, etc. and would be a good option for someone who wants to track daily habits/moods but does not want to be overwhelmed by other features.
- Tracking of mood, sleep, eating habits, meditation, self-care and more
- Very simple to use and customize to habits/goals each person would like to track.
- Tracking daily habits is as simple as checking off experiences and only takes a few minutes.
- Cost: $2.99/month or $11.99/$17.99 a year for premium versions. One-week trail available before subscribing
- Google Play
Reflectly: Self-care journaling, mood tracking. Good for those who prefer to track mood and habits with more in-depth journaling. The premium version also provides insights that are personalized to patterns of moods and provides journaling prompts and questions. Those who like journaling would likely appreciate this app.
- Basic system for rating of moods each day, what things affected mood, and space for journaling and note-writing for the day.
- Free option: basic journaling
- Premium ($29.99/year or $9.99/month options): personalized insights, daily journaling question prompts, unlimited space for writing.
SAM (Self-Help for Anxiety Management): Anxiety management
- Education about anxiety, symptom tracking, coping skills and relaxation techniques specific to anxiety management and self-help, community connection and support
- Free to use, easy to navigate
Live OCD-Free: Management and self-help for OCD
- Provides exposure and response prevention (ERP)for OCD. Identify specific stimuli or events that are triggering or distressing and practice exposure to each stimulus without using any compulsions associated with stimulus. Use tools for managing anxiety while practicing exposure and rate anxiety after experiencing exposures.
- Tools for help when having an obsession or after giving in to a compulsion
- Set rewards for meeting weekly goals
- Purchase of app comes with 30-page manual to help users understand ERP, terms, and interventions used in the app.
- One-time fee of $29.99
- Provides education about PTSD, self-assessment tools, CBT-style tools for managing symptoms (mindfulness, connection with others, journaling, deep breathing, etc.)
- Direct connection to crisis support and information about accessing professional treatment
- Track symptoms over time to see progress
- Free for all features
- Very easy to use and navigate
Suicide Prevention and Safety Planning
ReliefLink: Safety planning and other resources for suicide prevention
- Provides a platform for creating individualized safety plans, finding local and national resources, tracking mood, using relaxation techniques and accessing emergency help phone numbers
- Free and easy to use
Safety and Sexual Assault Prevention
Circle of 6
- Provides a way to quickly reach out for help if someone is feeling unsafe to prevent violence before it happens. Also provides health and safety resources
- Pre-program up to 6 trusted people that can be automatically texted if someone needs help. Texts may say “come get me” and alert your circle to your location, “call and pretend you need me” or “I need to talk.”
- Free, easy to use
SuperBetter, a game format app that addresses depression and mood challenges
SilverCloud – SilverCloud programs deliver evidence-based content with a focus on clinical outcomes. Program content is modular, and you are encouraged to complete a 30 – 40-minute session once per week over an 8 – 10-week period. Sign up with your Middlebury email address here.
- Space from Anxiety
- Space from Depression
- Space from Stress
- Space for Positive Body Image
- Insomnia and Sleep Issues
- Space for Resilience