Mental health apps have exploded in popularity, offering support for stress, anxiety, depression, sleep and more, often at low cost and at any hour. But with an estimated 10,000 to 20,000 mental health and wellness apps available, quality varies enormously. Many have never been properly tested. Here’s how clinicians and health systems evaluate them, and what you can look for.

What apps can and can’t do

Good apps can teach coping skills, guide meditation and breathing exercises, track mood, deliver structured programs based on therapy techniques such as cognitive behavioral therapy (CBT), and in some cases connect you with coaches or licensed therapists. They can be a helpful first step or a useful addition to treatment. But they aren’t a substitute for professional care for moderate to severe conditions, and they aren’t designed for emergencies.

Questions to ask before you download

Mental health professionals interviewed about how they evaluate apps highlighted several key questions:

• Is it based on evidence? Look for apps built on proven approaches like CBT or mindfulness, and ideally ones studied in published research. The strongest evidence comes from randomized controlled trials comparing the app with another treatment.
• Who built it? Apps developed with input from experienced clinicians are more likely to be safe and useful.
• How is your data protected? Mental health information is sensitive. Read the privacy policy. Check what data is collected, whether it’s shared or sold, and whether you can delete it.
• Is it easy and engaging to use? An app only helps if you use it. A good experience can make a real difference.
• Will it be around? A company with a sustainable business and regular updates is more likely to keep supporting users.

Red flags

• Big claims based on tiny studies of 15 or 20 people, or no research at all
• Promises to “cure” anxiety or depression quickly
• Vague or missing privacy policies, or broad permission to share your data
• Pressure to pay before you can see what the app offers
• No clear guidance on what to do in a crisis

Where to find trustworthy options

• Ask your doctor or therapist. Many can recommend apps that fit your needs.
• Check your benefits. Health plans and employers often provide access to vetted apps for free.
• Look at government and nonprofit resources. In the U.S., the Department of Veterans Affairs offers free, evidence-based self-help apps for issues like PTSD, insomnia and stress, available to everyone.
• Use independent reviews. Professional organizations and academic groups publish frameworks and ratings for evaluating mental health apps.

Getting the most from an app

• Set a goal, such as better sleep or managing worry, and choose an app that targets it.
• Use it regularly, even for a few minutes a day.
• Share it with your care team if you’re in treatment, so it supports your plan.
• Reassess after a few weeks. If it isn’t helping, try something else or reach out for professional support.

When an app isn’t enough

If symptoms are severe, getting worse or interfering with daily life, talk to a doctor or mental health professional. If you’re in crisis or thinking about harming yourself, in the U.S. call or text 988 to reach the Suicide & Crisis Lifeline right away.

The bottom line

Mental health apps can be valuable tools, but not all are created equal. Choose apps backed by evidence, built with clinical expertise and careful with your data, and use them alongside, not instead of, professional care when you need it.

This article is for general information and isn’t medical advice. Talk with your healthcare provider about your individual needs.

Sources

• American Psychological Association: Trends in mental health apps, 2021.
• Fitzpatrick KK, et al. Delivering cognitive behavior therapy to young adults using a conversational agent: randomized controlled trial. JMIR Mental Health, 2017.
• Study of mental health app evaluation. JMIR mHealth and uHealth, 2022.