Self-help tools
In times of the internet, there is a lot of information already out there that can help you to learn more about, or learn new strategies on how to cope with any mental health issue.
We collected some resources which are specifically written for PhD students, but also some more general resources. However, some problems cannot be solved with a new app or a good YouTube video. If you feel like you need more support, please do not hesitate to reach out to a professional!
On a day-to-day basis, mindfulness and meditation techniques can help you to identify and reduce symptoms of stress, anxiety and depression.
If you are interested in these practices, check out our collection of apps that can offer you an easy start into Meditation and Mindfulness techniques as well as Cognitive Behavioral Therapy & Psychotherapy Apps. All apps are available in English, some also in German.
Keep in mind that none of these apps can replace a professional therapy! Reach out to a professional if you feel like you cannot cope alone.
What is Mindfulness?
Mindfulness describes the process of putting all attentional focus on experiences in the current moment without judging them. It is a specific kind of awareness of one’s existence in the present moment while being as non-reactive, non-judgemental and as openhearted as possible. Mindfulness can be reached through different practices; but above all, meditation.
What is Meditation?
Meditation is a practice with which we learn to control our attentional focus to achieve an emotionally clear, calm and stable state. It may be used with the aim of reducing stress, anxiety, depression and pain. There is some evidence pointing towards psychological, neurological and physical benefits of daily meditation practices.
Useful apps for self-help
Check out our collection of apps that might help you get started with mindfulness and meditation techniques. Some of the apps use insights from cognitive behavioral therapy and psychotherapy.
These apps do not replace an actual psychotherapy. If you feel like you need psychological support, we strongly encourage you to reach out to a professional.
Insight Timer
This app offers more than 15,000 free guided meditation courses by different teachers with breathing exercises and other mindfulness techniques. Themed meditations aim at different issues, anything from stress over troubled sleep to heartbreak.
Calm
This app was specifically designed for meditation and sleep. It aims at calming anxiety, managing stress, deep sleep, focus and concentration, relationships, breaking habits, happiness, gratitude, body scan, loving kindness, forgiveness, non-judgement, mindfulness at work/college, walking meditation. Also has adult bedtime stories and relaxing music.
Meditation Studio
A more traditional approach to meditation, created by psychologist Dr. Elisha Goldstein. Topics include stress, sleep, anxiety, depression, dealing with difficult situations, but also more positive: meditations to increase motivation, curiosity, creativity or simply to mindfully celebrate milestones in life.
10% Happier
This is a meditation app for skeptical people with a strong focus on how your meditation practise can be incorporated into daily life.
Headspace
This app aims at promoting happiness, rest and calmness; topics also include stress, anxiety, lack of focus. A special feature is the “emergency” mode. It has a strong focus on scientific efficacy.
Omada
This app helps coping with chronic diseases such as diabetes, hypertension and focuses at changing health-related habits.
Moodpath
This app provides help with symptoms of anxiety and depression. It offers a journaling tool, daily check-ins and summaries of your recent mood in regular mental health reports. After an assessment phase, this app can also suggest exercises, tailored to your needs. It provides in-depth education about your symptoms. All of this information is supported by psychotherapists.
Pacifica
This app uses elements of cognitive behavioral therapy and mindfulness meditation. It offers help with depression, stress and anxiety using tutorials on coping, taking control and building confidence. This app also puts a special focus on habit tracking and recommends behavioral changes towards a lifestyle that is overall more beneficial for mental health. Similar to Moodpath, it offers report functions with data summaries. You can use these report to facilitate the discussion with a real-life mental health expert as well.
Youper
An AI-based personal assistant. It uses techniques from Cognitive Behavioral Therapy to identify and break thought patterns, enhance emotional well-being and internal balance. It also helps with identifying thought-action contingencies – why do I do what I do when I feel this way, and is this actually helping me to feel better? What else could I do?
MoodTools
Assessment of depressive symptoms based on cognitive behavioral therapy. It includes thought diaries and the evaluation of distressing scenarios. You can create safety plans for suicidal moments (again, in this case, please do not rely exclusively on this app).
FearTools
Analogous to MoodTools CBT-based assessment of anxiety symptoms.
Additional video material
“The Science of Well-Being”
Popular class at Yale on happiness, well-being and other elements of positive psychology – including exercises, daily habit-changing and integration into real life (Link)
Coursera (English) ~ 19 hours, 3/week
“Young people and their mental health”
Similar class from University of Cambridge/Groningen on happiness and well-being, but addressing a younger audience (Link)
Class-Central/Future Learn (English/Dutch) ~5 hrs, 2/week
“Positive Psychiatry and Mental Health”
A class on positive psychiatry from the University of Sydney. Positive psychiatry describes a dual approach on mental health including building strengths and a healthy lifestyle (Link)
Coursera (English) ~ 21 hrs, 5/week
Youtube watchlist on depression
A Youtube watchlist with videos that provide a basic understanding depressive symptoms and stigma. These videos also provide advice on a healthy lifestyle and mental health (Link)