It’s easier than ever to find a mental health tool in the palm of your hand. Whether you want guided meditation, a chat with AI to talk about your problems or connection with an actual person via text or video, you can find a digital resource that can help.
These resources are becoming more popular for managing stress, building new habits or getting support in tough times. But not all apps are the same. So can they really help you feel better? And how do you know which one is right for you?
Anna Duffey, a licensed social worker with Banner Health, shared more about the different online mental health tools you might find, how they can help and what to watch for.
Types of digital mental health tools
You can find a range of apps and tools that are designed to support your mental health.
Wellness apps
Wellness apps like Headspace and Calm focus on mindfulness, meditation, sleep and stress management.
What to know: They can be good for stress relief, but they aren’t designed to tackle serious mental health concerns. They’re often safe for adults and teens. Younger children should only use them with a parent’s guidance.
Mental health chatbots
Chatbots like Wysa or Woebot are powered by AI and use techniques like cognitive behavioral therapy (CBT) to guide you through conversations.
What to know: They can help you reflect on your thoughts or check in with your mood, but they can’t replace human empathy and the care of a trained therapist. Teens may find them useful but parents should be involved.
General AI tools
Some people turn to general AI platforms like ChatGPT or Gemini to talk through worries or ask for advice.
What to know: These tools can feel supportive but they aren’t designed for mental health. They may give responses that are incorrect or unsafe. Children and unsupervised teens should not use them.
Virtual therapy platforms
Apps like Talkspace or BetterHelp connect you with licensed therapists for counseling sessions over chat, video or messaging.
What to know: These services are more evidence-based and reliable than self-guided apps but cost and insurance coverage may vary. It could be hard to find a therapist that’s a good fit for you.
The potential benefits
Digital tools may help support your mental health in a few different ways:
- Accessible: You can use them anytime, anywhere. “Sessions can happen from home, at work or while traveling. Easier scheduling removes a barrier that many find when they are seeking care,” Duffey said. They can be useful for people who need access on weekends or evenings, as well as people in rural areas who may not have good access to mental health care.
- Affordable: Some options are free or low-cost. “Some even have subscription models which may make the cost of care more predictable,” Duffey said. And some are covered by insurance.
- Private: You can explore your feelings before reaching out to a professional. You can choose video, phone or text-based options. “Phone and text may feel more private and discreet, which may encourage more people to seek help,” Duffey said.
- Skill-building: They can teach you techniques for stress management, mindfulness, mood tracking, meditation or journaling.
- Interactive: Chatbots offer “someone to talk to” when you need quick support.
- Professional connection: Virtual therapy platforms bring licensed therapists to you at home.
Still, it’s best to use apps and chatbots as supplements to your care. Professional therapy will give you the most personalized support.
The limitations and risks
These tools also have drawbacks you should consider:
- Quality of care: Some apps use coaches or paraprofessionals, not licensed therapists. “There are varying levels of oversight and regulation,” Duffey said.
- Personal connection: “Many licensed professionals feel that something is lost in the online space,” Duffey said. “Some clients may feel less comfortable and have a harder time building a therapeutic connection. Nonverbal cues may be harder to pick up on screen and certainly through text.”
- Privacy concerns: Always read privacy policies. Your sensitive data may be collected or shared. Not all platforms have the same standards for confidentiality as traditional therapy. “You want to make sure your information is safe and secure. If you’re using a non-visual platform, you want to confirm that you are speaking to the correct person,” Duffey said.
- Technology: “Not everyone is comfortable using technology and disruptions can occur,” Duffey said.
- Age appropriateness: Teens should use apps only with guidance, and children should not use chatbots or AI tools unsupervised. If you are under 18, talk to a parent, guardian or health professional before you use mental health apps or chatbots.
How to choose wisely
Duffey said to ask yourself these questions:
- What are you looking for: Stress relief, better sleep, therapy or journaling?
- Do you need talk therapy to relieve anxiety or stress or more specialized treatment like trauma or couples therapy?
- Do you want video, phone or text-based sessions?
- Do you think you need long-term or short-term care?
- Do you want to have insurance cover the costs?
- What are the therapists’ credentials?
- Is the platform secure, private and HIPPA compliant? How will it use your data?
- Is it backed by research or trusted health organizations?
- For teens: Is it recommended by a pediatric provider or designed with parental guidance features?
The answers to these questions can help you see if an online platform could be useful. “Many of these platforms offer a free consultation, so you can try it to see if it is right for you,” Duffey said.
When it’s time to seek real support
Apps and chatbots can be helpful, but they can’t replace human care. Reach out to a professional if you notice:
- Your symptoms are getting worse or not improving
- Your mental health is interfering with your work, school or relationships
- You have thoughts of self-harm or hopelessness
“Online therapy is not meant to handle mental health crises or situations that need close monitoring, such as suicidal risk or psychosis,” Duffey said.
The bottom line
Mental health apps, chatbots and virtual therapy platforms each serve different roles. They may be able to help with stress, mindfulness or daily check-ins but they can’t replace professional care. Choose tools wisely, use age-appropriate options and get support from a licensed provider if you need it.
At Banner Health, our behavioral health professionals can help you find the right treatment and support. Apps may be a starting point but real connection with a trusted provider makes the biggest difference. Reach out to your health care provider or a Banner Health behavioral health expert for the care you need.
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