There are many online self-help tools available, but it can be tough to know which one to choose. Below you'll find tools used and recommended by our clinicians, or created/managed by our partners.
TAO - or Therapy Assisted Online - provides a free, private library of tools and modules for anxiety, stress, depression, and more. You can use TAO on your own from anywhere, or your McGill counsellor can work with you by recommending specific modules to work through between appointments.
To register, visit their website or download the app, select "Sign Up in Self-Help with an Institution", and use your McGill email address when registering.
MEYA is a mindfulness app that layers meditation with music to help listeners focus, study, relieve stress, find calm, and more. The app was created by McGill students and offers both a trial version and a Premium version, with additional sounds and resources. It's available in the App Store and on Google Play.
|AlcoDroid Alcohol Tracker||AlcoDroid is an alcohol consumption tracker, drinks diary and blood alcohol content calculator. AlcoDroid helps you get a better handle of what you drink and change your drinking habits. Optionally it also tracks costs of your drinks.|
|Anti-Stress Quotes||Collection of quotes curated to help users relax, and re-centre their mind away from stress and worry.|
|At Ease Anxiety & Worry Relief||This application contains a unique approach to relieving anxiety and worry which combines voice-guided breathing meditations, exercises and journaling. At Ease is intended to make deep and lasting change rather than applying a temporary “band aid”. Most people will experience immediate relief using the guided breathing meditations, but the long term benefit of At Ease will come from using the breathing meditations, exercises and journaling regularly over time.|
|Attitudes of Gratitude Journal||This simple app will help you to develop and maintain a daily attitude of gratitude. At the end of each day you can list the things you are grateful for. You will soon see that your list is much longer than you expected.|
|Blue Light Filter||Blue light filter is used to reduce blue light by adjusting the screen to natural color. Shifting your screen to night mode can relieve your eyes strain, and your eyes will feel at ease during night reading. Also blue light filter will protect your eyes and help you sleep easily.|
|Breathe2Relax||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.|
|Calm||Calm is a leading app for meditation and sleep. Join the millions experiencing lower stress, less anxiety, and more restful sleep with our guided meditations, Sleep Stories, breathing programs, masterclasses, and relaxing music. Recommended by top psychologists, therapists, and mental health experts. Available on the App Store and Google Play.|
|CBT tools included in this app: Comprehensive Cognitive Diary, Inspire Diary (a simple cognitive method to provide affirmations and record positive events), Cognitive Styles Test and Your Happiness Assessment as well as a number of other tests to help you learn about yourself. Healthy Activities Log to keep track of daily activities, Mood log with graphs to track your mood, Points log to track progress and provide motivation, and Links to relaxation and assistance audios at the Excel At Life website|
|This app contains a depression severity test, audios, articles, a cognitive diary, and a motivational points system that help you learn how to do this.|
|Drinks Meter||Drinks Meter offers anonymous, objective feedback on your alcohol use and comparison to thousands of people’s drinking habits worldwide. Available on the App Store and Google Play.|
|Forest - Stay Focused||If you want to temporarily put down your phone and focus on what’s more important in real life, you can plant a seed in Forest. As time goes by, this seed will gradually grow into a tree. However, if you cannot resist the temptation of using your phone and leave the app, your tree will wither. Available on the App Store and GooglePlay.|
|Gratitude Journal||As seen in the Huffington Post, Oprah and the Telegraph - Gratitude Journal is the easiest and most effective way to rewire your brain in just five minutes a day, unleashing everything great in your life.|
|IMQuit||Different than many apps which are designed only for one addiction, this app helps you to record quit process of any addiction. It’s a powerful tool both for self recovery and for your doctor, you can share your data to them and access it with a web dashboard. 100% free, no ads.|
|Insight||Guided meditations and talks led by the world's top meditation and mindfulness experts, neuroscientists, psychologists and teachers from Stanford, Harvard, the University of Oxford and more. Music tracks from world-renowned artists. Join millions learning to meditate on Insight Timer to help calm the mind, reduce anxiety, manage stress, sleep deeply and improve happiness. Available on the App Store and Google Play.|
|Moment-Balance Screen Time||
Break your screen and social media addiction through small habit tweaks with Moment. Learn to put your phone down and focus on the moments that matter the most, like friends and family.
|Mood Kit||Improve your mood and become your own expert with the wisdom and guidance of MoodKit at your fingertips! • Featured in London Times, NY Times, LA Times, Harvard Business Review, CNET, Discover Magazine & more • Developed by experts and repeatedly selected as one of the "best mental health apps" in the world • Professional psychology tips and tools for everyday life!|
|Moodpath: Depression & Anxiety||Do you struggle with some of your thoughts and emotions? Are you looking for ways to improve your emotional well-being? Moodpath is your personalized mental health companion and supports you in phases of stress, depression, and anxiety. Available on the App Store and Google Play.|
|My Fitness Pal||My Fitness Pal is a multi-use app that helps with fitness, diet, and habit changes. You can track your food intake, create meals and recipes, log exercise and steps, chart your success, and get progress/nutrition reports. Available on the App Store and Google Play.|
|Off the Grid - Digital Detox||Do you need a digital detox? The average American spends 31% of their waking hours on mobile devices. Yes, really! Off the Grid is a digital detox app that helps curb phone addiction so you can cut that number down and reconnect with real life. And it's free!|
|Omvana - Meditation for All||
Omvana is your personal meditation and mindfulness teacher. More and more evidence proves that meditation has many benefits like increased happiness, better sleep, healthier lifestyles and decreased stress levels to name a few.
|Pzizz - Sleep, Nap, Focus||Using the latest clinical research (see our website for in-depth details), the app's patented system plays you "dreamscapes"— a sleep-optimized mix of music, voiceover, and sound effects that change each night, to quickly quiet your mind, put you to sleep, keep you asleep, and then wake you up feeling refreshed. Available on the App Store and Google Play.|
|QuitNow!||Quit Now! Is an app that helps you quit smoking. It keeps track of how many days you've been smoke-free, how much money you've saved, how many cigarettes you've avoided, and how much time you've won back that you'd otherwise spend smoking. Available on the App Store and Google Play.|
|Rainy Mood||A classic for when you need a little ambient noise to help you sleep. The new Rainy Mood app has four fully-customizable rain scenes -- Classic, Ocean, Countryside, and Café. Available on the App Store and Google Play.|
|RespiRelax (French)||Elles ont été longuement travaillées et mises au point avec le docteur David O’Hare expert international en la matière et auteur de différents ouvrages sur le sujet dont les fameux « 365 – guide de la cohérence cardiaque jour après jour » et « Maigrir grâce à la cohérence cardiaque ». Malgré la complexité des modifications proposées, l’esprit Respirelax+ est toujours présent : une application gratuite, efficace, à l’esthétisme particulièrement soigné et d’utilisation simple grâce à une ergonomie très intuitive.|
|Simply Yoga||Simply Yoga is your own personal yoga instructor. The app contains level one and level two 20, 40 and 60 minute yoga routines that step you through each pose. Each pose is demonstrated by a certified personal trainer, so simply choose your workout length and follow along in the comfort of your own home!|
|Sleep as Android||Smart alarm clock with sleep cycle tracking. Wakes you gently in optimal moment for pleasant mornings.|
|Sleep Cycle Alarm Clock||
Wake up feeling rested with Sleep Cycle. Track your sleep and get analysis that helps you get a good night's sleep and better overall health. Sleep is the cornerstone of a healthy lifestyle.
|SPACE: Break Phone Addiction||Are you addicted to your phone? Spending too much time scrolling, swiping and staring? Want to change these habits and feel more in control? SPACE will help you find your phone/life balance.|
|Stay Focused - App Block||Stay Focused - App Block is a Self Control, Productivity and App Usage tracker app which helps you focus by restricting the usage of blocked apps or overall phone based on Daily / Hourly Usage Limit / Limit on Number of launches / Specified Time Intervals and Limit on Screen Unlocks.|
|Stop, Breathe, & Think: Meditation & Mindfulness||Check-in with your emotions to receive daily meditation and mindfulness recommendations tuned to how you feel. This calming meditation app experience is uniquely designed to help you stay mindful, de-stress, sleep better, and build the emotional strength and confidence to handle life’s ups and downs. Mindfulness & meditation is the practice, Stop, Breathe & Think is the process. Available on the App Store and Google Play.|
|T2 Mood Tracker||T2 Mood Tracker is designed to help you track your emotional experience over time and to provide you with a tool to share this information with your health care provider. This app comes with six pre-loaded issues: anxiety, depression, general well-being, head injury, post-traumatic stress, and stress. You can also add customized scales on any topic (e.g., a pain scale). You use simple sliders to rate yourself on these behavioral categories and the app automatically graphs your inputs. You can also make notes describing things that happened during the day that may have affected your moods.|
|The Mindfulness App||Used by millions of meditators in over 130 countries, included in The Mindfulness App has the following features: a five day guided practice and introduction to mindfulness, timed guided and silent meditations from 3 to 30 minutes, personalized meditation with guided introduction and bells, meditation reminders and mindful notices to help you to be mindful throughout the day, statistics to help keep track of your meditation journey, and a premium section with 200+ additional guided meditations and courses by some of the world’s most influential teachers (available subscription or one-time purchase on the App Store and Google Play)|
|Thought Diary Pro||
A thought-tracking app based on the principles of CBT, designed to help you change the way you think about difficult everyday situations.
|Twilight: Blue Light Filter||The Twilight app makes your device screen adapt to the time of the day. It filters the flux of blue light emitted by your phone or tablet after sunset and protects your eyes with a soft and pleasant red filter. The filter intensity is smoothly adjusted to the sun cycle based on your local sunset and sunrise times.|
|My Thought Coach||Practical tools to get the law of attraction working for you. Think in a way that will bring you what you want, not what you fear!|
|Progress Not Perfection||Join Alen Standish, a recovering perfectionist, as he talks candidly with everyday people and experts about perfectionism, procrastination, shame, anxiety and self-judgement as they try to overcome eating disorders (binge eating disorder, bulimia and anorexia), reach their ideal health, meet lifelong goals, create works of art or become entrepreneurs. Tons of tips, techniques and tools.|
|Taking It All Off||The Office for Sexual Violence Response, Support and Education created this podcast focused on sex-positivity and different aspects of sexuality that involves students in its development. Webinars – some developed in partnership with the Student Wellness Hub – focus on safer sex and healthier relationships.|
|A Moment to Reflect (5:30)||Awareness Body Scan (8:05)|
|Awareness of Breath (9:38)||Breaking the Anxiety Cycle (13:31)|
|Breathing Meditation (5:20)||Compassionate Relaxation (6:46)|
|Finding Your Authentic Self (16:07)||Guided Imagery for Writing an Exam (14:22)|
|Guided Relaxation to Sleep (9:36)||La respiration en pleine conscience (French Audio - 6:59)|
|Loving Kindness (14:44)||Mountain Meditation (7:20)|
|Mountain, Wind, and Sky (10:06)||Ocean Imagery (5:55)|
|Om Meditation (27:08)||Relaxing Under Pressure (16:10)|
|The Compassionate Self (7:50)||Wheel of Awareness (13:13)|
|Yogic Breathing (10:43)|
|Everything You Think you know about Addiction is Wrong | Johann Hari||What really causes addiction — to everything from cocaine to smart-phones? And how can we overcome it? Johann Hari has seen our current methods fail firsthand, as he has watched loved ones struggle to manage their addictions. He started to wonder why we treat addicts the way we do — and if there might be a better way. As he shares in this deeply personal talk, his questions took him around the world, and unearthed some surprising and hopeful ways of thinking about an age-old problem.|
|When Perfect Isn't Good Enough | Martin Antony||Dr. Martin M. Antony is Director of the Anxiety Research and Treatment Lab at Ryerson University. He's been working with anxiety disorders for about 20 years, and in this video shares his knowledge on perfectionism, how it works, and tools to overcome it.|
|The Power of Vulnerability | Brené Brown||Brené Brown studies human connection — our ability to empathize, belong, love. In a poignant, funny talk at TEDxHouston, she shares a deep insight from her research, one that sent her on a personal quest to know herself as well as to understand humanity. A talk to share.|