New Collection of Apps Can Reduce Depression and Anxiety by 50%

New Collection of Apps for Depression and Anxiety Can Reduce Symptoms by 50%

Technology is often criticised for its bulging intrusion into our lives, but researchers from Northwestern University have developed a collection of 13 clinical apps for depression and anxiety. Collectively, the apps are known as IntelliCare, and research has found that they can reduce anxiety and depression by up to 50%.

Anxiety and depression can hit hard, and too often. More than 20% of people have significant symptoms of anxiety or depression, but only 20% get the treatment they need to manage their symptoms. The good news is that research is finding powerful ways for people to self-support and improve their symptoms without medication or outside intervention.

For some people, medication makes an important difference, but any management of anxiety or depression has to include lifestyle factors that have been proven to strengthen the brain and support mental strong health. Two of the most profoundly important lifestyle factors are mindfulness and exercise. They have enormous potential to reduce the symptoms of depression and anxiety by changing the structure and function of the brain. When done together, they can reduce the symptoms of depression by up to 40% in two months. And then, there are apps …

‘Using digital tools for mental health is emerging as an important part of our future.’ David Mohr, Professor of Preventive Medicine and Director of the Center for Behavioral Intervention Technologies, Northwestern University Feinberg School of Medicine.

So about these apps – what makes them special?

Clinicians at Northwestern University have developed a ‘suite’ of 13 apps, each based on techniques used by therapists. Each app strengthens a particular skill, and the idea is that users choose one or two apps to focus on each week to really strengthen the skills.

The apps are called IntelliCare, and research has found that they can significantly reduce anxiety and depression to levels that would be comparable to intervention with psychotherapy or antidepressants. 

The apps are based on different theories of psychology, and have been designed to be used frequently and briefly, in line with the way most people use a mobile phone (checking emails, texting, looking for a restaurant, making a call). 

One of the main challenges facing the developers of the app was to design something that people would stay with and use consistently. Many apps that are created to boost mental health work on one single strategy to improve symptoms, or they have too many features that make the app difficult to use. We humans tend to be fans of novelty and simplicity, so apps that become boring or that are complicated to navigate around can tend to lose people after a few weeks. The designers of IntelliCare took this on board. With thirteen apps in the IntelliCare suite, people have the opportunity to rotate the particular apps they are using to keep a sense of novelty and to reduce the potential for boredom and dropout. 

“We designed these apps so they fit easily into people’s lives and could be used as simply as apps to find a restaurant or directions.” David Mohr, Professor of Preventive Medicine and Director of the Center for Behavioral Intervention Technologie, Northwestern University Feinberg School of Medicine.

Let’s talk about the research.

The study is published in the Journal of Medical Internet Research. 96 people participated in the study (age 27-50). All had elevated symptoms of depression and anxiety. 82 had depression, 82 had anxiety, and 63 had both anxiety and depression.

95% of the participants downloaded five or more of the IntelliCare apps. By the end of the study, participants reported about a 50% decrease in their depression and anxiety symptoms. 

By the end of the treatment, of the people who had depression:

  • 37% met the criteria for full remission or no symptoms for depression,
  • 40% had only mild symptoms, and
  • 22% continued to need treatment.

And the ones who had anxiety, by the end of treatment:

  • 42% met the criteria for full remission or no symptoms,
  • 45% had only mild symptoms, and
  • 14% continued to need treatment.

Meet the IntelliCare apps for depression and anxiety …

The apps are available for free from the Google Play Store (find them here)Here’s a rundown on each individual app:

  • Intellicare Hub: The control tower that helps you to manage and personalise the IntelliCare apps. 
  • Aspire: Helps to identify the values that are important to you and the actions that can help you live according to those values. Helps to track those actions during the day to add purpose and increase satisfaction.
  • Boost Me: Encourages you to schedule activities that lift you when your mood drops. Keeps track of activities that make you feel good.
  • Day to Day: Tips, tricks and info to improve mood. Learn how to nurture gratitude, activate pleasure, increase connectedness – and plenty of other things that make life lovely.
  • Daily Feats: designed for motivation and to increase life satisfaction by adding rewarding activities into your day. (Also available for iPhone.)
  • Social Force: Helps to firm up your tribe.
  • My Mantra: Helps you to find the words that will lift you and motivate you. Create mantras that motivate you and highlight strengths and values.
  • Thought Challenger: Helps with the thoughts that dig in and cause trouble – the head hogs that exaggerate the negative, bring you down, and persuade you to be too tough on yourself. (Also available for iPhone.)
  • iCope: Lets you send yourself messages in your own words to help get you through the tough stuff.
  • Purple Chill: Audio recordings to help you unwind, de-stress and worry less. Teaches relaxation and mindfulness exercises.
  • MoveMe: Helps with exercises to boost your mood. Access to exercise videos and lessons to help you stay motivated exercise. Just like a coach in your pocket.
  • Slumber Time: For peaceful zzz’s – sleep diaries, bedtime checklist to make sure your mind is primed for sleep, audio recordings to get you relaxed. Oh, and an alarm clock.
  • Worry Knot: Helps you to ease up on worrying with lessons, daily tips, distractions and a worry management tool to deal with specific problems that won’t budge. Helps awith ‘tangled thinking’ and keeps you on track with progress stats. (Also available for iPhone.)

The IntelliCare algorithm suggests new apps each week to keep things fresh and avoid the experience becoming stale.

We now have evidence these approaches will likely work. They are designed to teach many of the same skills therapists teach patients. Different apps are expected to work for different people. The goal is to find what’s right for you. David Mohr

And finally.

Depression and anxiety have a way of stealing people’s personal power and putting helplessness and disempowerment in their place. The truth is that people with depression and anxiety are strong and resourceful – they have to be to live their lives and function day to day with symptoms that swipe the way depression and anxiety do. Now technology is finding ways to help people use that strength and resourcefulness and find a way through. 

UPDATE:  The developers of Intellicare have advised that three apps are now available on iOS for iPhone users. These are Thought Challenger, Worry Knot, and Daily Feats. They are hoping to continue to releasing their apps on iOS, and I will post updates as I receive them.

32 Comments

Nicholas Chelsom McCormick

To put it bluntly, finding your website and these apps I plan to use have brought me to tears!
Of joy more than anything…
Finally something that speaks to me and helps me to not feel alone, I have been seeking this type of technology for many months now and so glad to find it!
It gives me hope, which I lost in my depths of my mental health crisis I have been in for nearly two years..
Thank you and gratitude!

Reply
Elaine

What exactly CAN I download it on and what if I don’t want to give access to my contacts?

Reply
Louise

I downloaded the hub, but couldn’t open it because i wouldn’t grant access to my contacts. I don’t want the app to have access to my contacts. I’m disappointed.

Reply
Karen

Thanks Karen. I am always looking for options for my clients and appreciate your work, often referring clients to your site. As many have indicated above, the availability of the apps for iPhone will probably see downloads go through the roof! I’ll look forward to updates as I’d like to test the apps myself, although I’ll certainly be encouraging my ‘Apple’ clients to do so right along with me! And will encourage my ‘android’ clients to do so from now on.

Reply
Sara

I’m not able to find the app suite in the Apple App Store. Any suggestions? I just search “intellicare”

Reply
Mary

It says the app is available at the Google Store. What about the majority of the population that uses the Apple iPhone? Is this app also available for that platform?

Reply
Stephen

It is wonderful how technology can reach out to so many people. Having apps available when feeling blue provides immediate assistance. As you say, the people who feel blue are in fact very capable. We are all connected by the period of time we share together.

Reply
Karen - Hey Sigmund

Angela if you are looking for something for kids, I love the Smiling Minds app. It’s free and gives guided mindfulness exercises for kids to adults. There is so much research showing how powerful mindfulness can be for anxiety by changing the structure and function of the brain. There are so many other benefits too, and the research just keeps finding more. Here is the link for the Smiling Minds app https://smilingmind.com.au/smiling-mind-app/.

Reply
pam

This is very interesting Karen, I am trying to download them but so far no luck. I will keep working on it and let you know how they work for me. Thanks

Reply
Karen - Hey Sigmund

Ange not yet but the developers are in the process of testing the apps for iPhone and hope to release them one by one over the year. Will keep updates posted to the site.

Reply
Susan

When will this be available in the app store? I have apple products and can’t find them. They sound really great, so hopefully people’s access will improve soon!

Reply
Karen - Hey Sigmund

At the moment they are only available on for Android phones but the developers are currently testing the apps for iPhone and are hoping to release the apps one by one over the next year.

Reply
Cristina Riesgo

Excellent article! This kind of information makes the difference on comparisson with other things that people share on the internet. From Uruguay, South America, thank you very much for share this kind of things.

Reply
Karen - Hey Sigmund

I have asked the developers of this app about an Apple version and am waiting for a response. There is such a huge need for this and I hope their great work is able to reach more people. I will post here when I hear anything.

Reply
Karen - Hey Sigmund

Heather I have an update – the developers have advised me that that they hope to release the apps for iPhone one by one over the next year. I’ll be posting updates on the site as I receive them.

Reply

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When things feel hard or the world feels big, children will be looking to their important adults for signs of safety. They will be asking, ‘Do you think I'm safe?' 'Do you think I can do this?' With everything in us, we have to send the message, ‘Yes! Yes love, this is hard and you are safe. You can do hard things.'

Even if we believe they are up to the challenge, it can be difficult to communicate this with absolute confidence. We love them, and when they're distressed, we're going to feel it. Inadvertently, we can align with their fear and send signals of danger, especially through nonverbals. 

What they need is for us to align with their 'brave' - that part of them that wants to do hard things and has the courage to do them. It might be small but it will be there. Like a muscle, courage strengthens with use - little by little, but the potential is always there.

First, let them feel you inside their world, not outside of it. This lets their anxious brain know that support is here - that you see what they see and you get it. This happens through validation. It doesn't mean you agree. It means that you see what they see, and feel what they feel. Meet the intensity of their emotion, so they can feel you with them. It can come off as insincere if your nonverbals are overly calm in the face of their distress. (Think a zen-like low, monotone voice and neutral face - both can be read as threat by an anxious brain). Try:

'This is big for you isn't it!' 
'It's awful having to do things you haven't done before. What you are feeling makes so much sense. I'd feel the same!

Once they really feel you there with them, then they can trust what comes next, which is your felt belief that they will be safe, and that they can do hard things. 

Even if things don't go to plan, you know they will cope. This can be hard, especially because it is so easy to 'catch' their anxiety. When it feels like anxiety is drawing you both in, take a moment, breathe, and ask, 'Do I believe in them, or their anxiety?' Let your answer guide you, because you know your young one was built for big, beautiful things. It's in them. Anxiety is part of their move towards brave, not the end of it.
Sometimes we all just need space to talk to someone who will listen without giving advice, or problem solving, or lecturing. Someone who will let us talk, and who can handle our experiences and words and feelings without having to smooth out the wrinkles or tidy the frayed edges. 

Our kids need this too, but as their important adults, it can be hard to hush without needing to fix things, or gather up their experience and bundle it into a learning that will grow them. We do this because we love them, but it can also mean that they choose not to let us in for the wrong reasons. 

We can’t help them if we don’t know what’s happening in their world, and entry will be on their terms - even more as they get older. As they grow, they won’t trust us with the big things if we don’t give them the opportunity to learn that we can handle the little things (which might feel seismic to them). They won’t let us in to their world unless we make it safe for them to.

When my own kids were small, we had a rule that when I picked them up from school they could tell me anything, and when we drove into the driveway, the conversation would be finished if they wanted it to be. They only put this rule into play a few times, but it was enough for them to learn that it was safe to talk about anything, and for me to hear what was happening in that part of their world that happened without me. My gosh though, there were times that the end of the conversation would be jarring and breathtaking and so unfinished for me, but every time they would come back when they were ready and we would finish the chat. As it turned out, I had to trust them as much as I wanted them to trust me. But that’s how parenting is really isn’t it.

Of course there will always be lessons in their experiences we will want to hear straight up, but we also need them to learn that we are safe to come to.  We need them to know that there isn’t anything about them or their life we can’t handle, and when the world feels hard or uncertain, it’s safe here. By building safety, we build our connection and influence. It’s just how it seems to work.♥️
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#parenting #parenthood #mindfulparenting
Words can be hard sometimes. The right words can be orbital and unconquerable and hard to grab hold of. Feelings though - they’ll always make themselves known, with or without the ‘why’. 

Kids and teens are no different to the rest of us. Their feelings can feel bigger than words - unfathomable and messy and too much to be lassoed into language. If we tap into our own experience, we can sometimes (not all the time) get an idea of what they might need. 

It’s completely understandable that new things or hard things (such as going back to school) might drive thoughts of falls and fails and missteps. When this happens, it’s not so much the hard thing or the new thing that drives avoidance, but thoughts of failing or not being good enough. The more meaningful the ‘thing’ is, the more this is likely to happen. If you can look behind the words, and through to the intention - to avoid failure more than the new or difficult experience, it can be easier to give them what they need. 

Often, ‘I can’t’ means, ‘What if I can’t?’ or, ‘Do you think I can?’, or, ‘Will you still think I’m brave, strong, and capable of I fail?’ They need to know that the outcome won’t make any difference at all to how much you adore them, and how capable and exceptional you think they are. By focusing on process, (the courage to give it a go), we clear the runway so they can feel safer to crawl, then walk, then run, then fly. 

It takes time to reach full flight in anything, but in the meantime the stumbling can make even the strongest of hearts feel vulnerable. The more we focus on process over outcome (their courage to try over the result), and who they are over what they do (their courage, tenacity, curiosity over the outcome), the safer they will feel to try new things or hard things. We know they can do hard things, and the beauty and expansion comes first in the willingness to try. 
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#parenting #mindfulparenting #positiveparenting #mindfulparent
Never in the history of forever has there been such a  lavish opportunity for a year to be better than the last. Not to be grabby, but you know what I’d love this year? Less opportunities that come in the name of ‘resilience’. I’m ready for joy, or adventure, or connection, or gratitude, or courage - anything else but resilience really. Opportunities for resilience have a place, but 2020 has been relentless with its servings, and it’s time for an out breath. Here’s hoping 2021 will be a year that wraps its loving arms around us. I’m ready for that. x
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