There are so many apps out there – so which one to recommend to clients? Some of the best are very expensive and can be difficult for a client to maintain a recurring subscription.
In this brief review of free apps, we examine apps which are tested, effective, easy to use and free. (When we say ‘free’ we mean that either the app is entirely free, or the free version is worthwhile having, even if paid for elements are not purchased). We highlight our top 10 for 2025 but we also flag up some other useful apps that didn’t quite make the cut.
We also review our own new app scheduled for release in 2025. At the very end we have a summary table of our top 10 apps.
Bear in mind that your employer might have licences to allow employees to access paid-for apps for free. For example, if you work for the NHS there is a whole suite of expensive apps you can access for free.
The NHS evaluates digital tools using the Digital Technology Assessment Criteria (DTAC). The DTAC is a set of criteria that ensures digital technologies meet minimum baseline standards for use in the NHS. The DTAC evaluates digital technologies in areas such as:
clinical safety, data protection, technical security, interoperability criteria, usability, and accessibility. The HSE in Ireland follows the NHS recommendations.
Some tips for getting the most out of apps
- Read the information about the app on the App Store webpage.
- Read the reviews and assess whether the app is a good fit to the client’s needs.
- Try the app out yourself for at least a week.
THE TOP 10 APPS for 2025
1 – Calm Harm
Designed to: help young people manage the urge to self-harm. The Calm Harm app provides activities and techniques to help users “break the cycle of self-harm behaviour and explore underlying trigger factors”. The app also supports users in creating a ‘safety net’ of helpful thoughts, behaviours, and supportive people. The app also offers journal and self-reflection tools. The Calm Harm app also signposts to further, more specialist help.
Download from: https://calmharm.stem4.org.uk/
Ease of use – 7/10
Features – uses gamification (eg streaks) to help the user stick with it.
2 – Stay Alive
Stay Alive is a pocket suicide prevention resource for the UK, packed full of useful information and tools to help people stay safe in crisis. It is designed for use by all adults. The Stay Alive app is an award-winning suicide prevention app created by Grassroots Suicide Prevention. The makers indicate that it can be used by individuals navigating suicidal crises or experiencing suicidal ideation, or by those concerned about someone. It should be noted that it can be used as a professional resource, aiding in the support and management of individuals at risk of suicide. Clients must be advised that if they are having thoughts of suicide or if you are concerned about someone else who may be considering suicide.
Download from: https://prevent-suicide.org.uk/stay-alive-app-grassroots-suicide-prevention/
Ease of use – 8/10
3 – Catch It
Catch It is a joint initiative from the Universities of Liverpool and Manchester and helps users better understand their moods through use of an ongoing mood diary.
The app illustrates some of the key principles of psychological approaches to mental health and well-being, specifically cognitive behavioural therapy (CBT). Mood diary allowing users to –
Record and reflect on their moods
Ability to add custom moods
Diary download functionality to share information with trusted individuals
Option to support research into mental health by anonymous sharing data
Download from: https://www.liverpool.ac.uk/it/app-directory/catch-it/
4 – Chill Panda
Chill Panda allows children to understand the relationship between heart rate and anxiety and gives them the tools to deal with their anxiety and worry. By using the smartphone camera, the app is able to capture heart rate data. The app uses this and other data to suggest relevant activities to help the child ‘chill’. As it states on the app website “The heart rate monitor app detects your pulse by using the camera on your phone or tablet. As your heart beats, the volume of blood flowing through your finger tip changes. By pressing your finger against the camera on your phone for the specified time, ChillPanda can measure your heart rate.”
One of the main features is the controlling of a panda character through a landscape where the user seeks to help the panda stay ‘chill’.
Chill Panda can be downloaded from the iPhone store here: https://apps.apple.com/gb/app/chill-panda/id1184256407
Ease of Use: 6/10
5 – Bright Sky
Bright Sky is a free mobile application designed to provide essential support and detailed information for individuals in an abusive relationship. It serves as a vital resource for those who are either experiencing abuse or are concerned about someone they know who might be in such a situation. By offering accessible tools and resources, Bright Sky aims to enable clients to become aware the signs of abuse and make informed decisions.
In addition to being a crucial support tool, the app prioritizes inclusivity, as it is available in multiple languages including Polish, Punjabi, and Urdu. This feature ensures that non-English speaking individuals can also benefit from its offerings, breaking down language barriers that often hinder access to necessary help. Whether you seek information, support, or resources for clients, Bright Sky provides a confidential and effective means to navigate the complexities of abusive relationships, fostering a sense of safety and awareness for all users.
The developers indicate that the app works best on iPad or other tablet device.
A short video about the app can be found here
The app can be downloaded from here: https://www.england.nhs.uk/supporting-our-nhs-people/support-now/wellbeing-apps/bright-sky/
6 – Togetherall (formerly ‘Big White Wall’)
Togetherall is a distinctive mental health service offering an anonymous and safe support community, moderated by counsellors and other professionals. It is available to individuals from registered organisations. The online eligibility checker can be found here.
A video about the service can be found here
The service can be accessed via their main website: https://togetherall.com/en-gb/
7 – FreeCBT
FreeCBT is a simple app focusing very strongly on CBT fundamentals. This is a free practical app which focuses on the ‘catch it, check it, change it” technique in CBT for Negative Automatic Thoughts and related techniques. The webpage for the app and the download options can be found at: https://freecbt.erosson.org/
Ease of Use: 8/10
8 – SAM
SAM (Self-Help App for the Mind) provides a range of self-help techniques organised into several main wellbeing themes and tools for recording and monitoring changes in the user’s mood.
SAM originates from the University of the West of England in collaboration with Bristol-based digital studio MyOxygen. According to the researchers “The development was based on clinical evidence and followed a user-centred design process”,
The app aims to help clients:
Monitor feelings and chart mood levels over time.
Discover guided self-help techniques including games and multimedia for challenging unhelpful thoughts.
Share advice and ratings with the SAM community through the Social Cloud.
The app can be downloaded from the main website: https://mindgarden-tech.co.uk/
Ease of Use: 8/10
9 – Mindshift
Developed by Anxiety Canada, this app offers CBT exercises to help with anxiety, panic, and social anxiety. The app uses mindfulness meditations and related techniques to help challenge negative thought patterns.
The app can be downloaded via the main Mindshift webpage: https://www.anxietycanada.com/resources/mindshift-cbt/
An interesting feature is the use of ‘Coping Cards’ which help the user ease their anxiety in the moment by providing helpful coping statements.
Ease of Use: 8/10
10 – Move Mood
Move Mood is an app designed to tackle depression and low mood generally through behavioural activation and activity scheduling. The app was originally developed for teenage mental health charity stem4 by Dr Nihara Krause, Consultant Clinical Psychologist.
The app can be downloaded from https://movemood.stem4.org.uk/
Ease of Use: 8/10
The app is a part of a suite of apps designed to help young people cope with mental health issues. The full suite can be found here: https://stem4.org.uk/
One More App Worth Keeping in Mind
A final app that you will want to keep in mind, is our own app Flutura. This app is designed by CBT professionals, and seeks to save time, improves client engagement, and simplifies therapy workflows. Pricing structure is yet to be determined.
Key aspects of the app include:
Automate Routine Tasks
Free up hours every week by streamlining repetitive admin work like note-taking, homework tracking, and progress reports.
Engage Clients Actively
Use interactive, evidence-based tools to motivate clients and encourage consistent participation between sessions.
Customise Therapy Plans
Tailor therapy plans and worksheets to meet each client’s unique needs effortlessly, ensuring a personalised approach.
Automate Client Notes
Record, transcribe, and summarise client notes automatically, so you can focus on the conversation while staying organised.
Risk Assessments and Safety Plans
Keep weekly risk assessments and generate safety plans when needed, ensuring care and safety for everyone involved, with clear audit trails.
An introductory presentation of the app is being held on Sunday 26 Jan 2025. You can book your free place via our Ticket Tailor booking system
Others
There are many other great apps that help clients during and after CBT sessions. Here are some of the ones which while not making our top ten, are worth exploring to see if they work for you and your clients.
- Clear Fear A free app that uses CBT techniques to reduce anxiety
- Happify Uses CBT and positive psychology interventions to boost happiness and reduce stress. Free version is good but full version expensive
- Recovery Record Helps users with eating disorders establish a healthy relationship with food. It uses CBT and self-monitoring research to help users record meals, thoughts, and feelings.
- Sorted Offers audio tracks that are clinically proven to boost mood and resilience.
- Apart of Me Designed by grief experts and young people to help children deal with loss.
- Breathe, Think, Do With Sesame Helps children deal with day-to-day challenges. It includes deep breathing exercises and free resources for parents and caregivers.
| Summary Table | |||
| App | Ease of Use | Aim | Download from |
| Calm Harm | 7/10 | Help young people manage the urge to self-harm | https://calmharm.stem4.org.uk/ |
| Stay Alive | 8/10 | Suicide prevention | https://prevent-suicide.org.uk/stay-alive-app-grassroots-suicide-prevention/ |
| Catch It | 8/10 | Mood monitoring through use of an ongoing mood diary supported by CBT techniques | https://www.liverpool.ac.uk/it/app-directory/catch-it/ |
| Chill Panda | 6/10 | To help children and young people monitor and act on their heartrate in the context of anxiety | http://chillpanda.co.uk/ |
| Bright Sky | 7/10 | Support for people in abusive relationships | https://www.england.nhs.uk/supporting-our-nhs-people/support-now/wellbeing-apps/bright-sky/ |
| Togetherall | 7/10 | anonymous and safe support community, moderated by counsellors and other professionals | https://togetherall.com/en-gb/ |
| FreeCBT | 8/10 | Designed for anyone over 16 – clear and simple focus on CBT basics especiallit cognitive challenge and restructuring. | https://freecbt.erosson.org/ |
| SAM | 8/10 | Provides a range of self-help techniques organised into several main wellbeing themes and tools for recording and monitoring changes in the user’s mood. | https://mindgarden-tech.co.uk/ |
| Mindshift | 8/10 | Mindfulness meditations and related techniques to help challenge negative thought patterns | https://www.anxietycanada.com/resources/mindshift-cbt/ |
| Move Mood | 8/10 | Tackles depression through Behavioural Activation techniques | https://movemood.stem4.org.uk/ |
Practical Therapy 