Mental Health Resources to Support You Between Sessions
In addition to therapy, having the right tools can help you stay grounded, build awareness, and practice new skills in your day-to-day life. Below are a curated selection of mental health apps and therapy resources that I often recommend to clients navigating anxiety, depression, stress, and life transitions.
Useful Mental Health Apps
These tools are not a replacement for therapy, but they can support the work we do together by helping you apply insights and strategies in real time.
1. Mindfulness & Stress Reduction Apps
Calm
A widely used app for guided meditation, sleep support, and relaxation. Calm is especially helpful for reducing anxiety, improving sleep, and creating a consistent mindfulness routine.
Insight Timer
Offers a large free library of guided meditations, breathwork, and calming practices. A great option if you want flexibility and variety without a subscription.
2. Anxiety & Emotional Regulation Tools
Rootd
Designed specifically for anxiety and panic attacks, Rootd provides real-time support during moments of distress along with long-term tools for managing anxiety.
MindShift CBT
Uses evidence-based CBT strategies to help you challenge anxious thoughts, reduce avoidance, and build healthier thinking patterns.
3. Mood Tracking & Thought Awareness
Daylio
A simple and effective way to track your mood and daily habits. Over time, this can help you identify patterns and better understand what impacts your emotional well-being.
CBT Thought Diary
Guides you through structured exercises to identify and reframe unhelpful thoughts—especially useful if you’re working on anxiety, self-doubt, or negative thinking.
4. Relationships & Communication
Gottman Card Decks
Provides prompts and exercises to improve communication, deepen connection, and build emotional awareness in relationships.
Downloadable Therapy Resources
These simple, therapist-informed tools are designed to help you practice skills between sessions.
1. Grounding Exercise (For Anxiety & Overwhelm)
A step-by-step exercise to help you regulate your nervous system and return to the present moment when feeling anxious or overwhelmed.
Best for:
- Panic or heightened anxiety
- Feeling disconnected or overwhelmed
- Bringing your body back to calm
👉 Download: Grounding Exercise PDF
2. Thought Reframing Worksheet (CBT Tool)
A guided worksheet to help you identify negative thought patterns and replace them with more balanced, realistic perspectives.
Best for:
- Overthinking or rumination
- Self-doubt or negative self-talk
- Anxiety and depressive thinking
👉 Download: Thought Reframing Worksheet PDF
3. Values & Direction Reflection Exercise
A reflective exercise to help you clarify what matters most to you and make decisions that align with your values—especially helpful during life transitions.
Best for:
- Feeling stuck or uncertain
- Life transitions or identity shifts
- Decision-making and direction
👉 Download: Values Reflection PDF
How to Use These Tools
These resources are most helpful when used intentionally, not all at once. You might choose:
- One app to explore consistently
- One worksheet to revisit when needed
- One practice to integrate into your routine
In therapy, we can also tailor these tools to your specific goals and experiences, helping you go deeper than what apps alone can provide.
If you’re feeling stuck, overwhelmed, or unsure how to move forward, therapy can provide personalized support and guidance. Reach out to learn more about working together in Charleston, SC or through virtual therapy in New Jersey.
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