Depression and anxiety are common in U.S. teens. About 1 in 5 teens ages 12-17 noted symptoms of both conditions in the past two weeks, according to a 2023 report from the Centers of Disease Control and Prevention. And 40% of high schoolers reported persistent feelings of sadness or hopelessness in the past year, according to the report.
Symptoms include persistent sadness or anxiety, irritability, trouble sleeping, fatigue, difficulty concentrating, and changes in appetite. They can negatively impact your teen's relationships, social life, school, and physical health.
But while these challenges are difficult to live with, they’re also treatable. With certain interventions like psychotherapy and medication, 70%-90% of people see an improvement.
Treatment may work well, but it’s not always accessible. Common barriers to care include cost, provider shortages, and stigma that can come with living with and treating a mental health issue.
Low-cost or free self-help mental health apps are just a tap away. But can they help improve your symptoms? According to research, it’s possible. They aren’t a whole and complete solution, but they can be a helpful tool in your mental wellness toolbox.
How Self-Help Mental Health Apps Can Help
Not all self-help mental health apps are created equal. Studies suggest apps built on proven therapy methods and those with interactive features like mood tracking or personalized feedback tend to show the best results. Those therapy methods include cognitive behavioral therapy (CBT), a type of psychotherapy that helps you identify and change unhelpful thought patterns and behaviors, and mindfulness.
A large review of randomized, controlled trials found that smartphone-based mental health apps reduced symptoms of depression. The review found this was especially true for apps that use CBT techniques. They also found mood tracker apps that focused on reframing negative thoughts and setting small behavioral goals made a positive difference for people using them.
In another study, researchers tested an app that offers personalized activities to improve mood based on how you’re feeling in the moment. Results showed people who used the app for a four-week period had a significant drop in their anxiety and depression symptoms compared to a control group not using the app. People in the study also reported feeling more confident in their ability to manage stress.
Researchers stress that apps work best when you use them regularly. They’re also typically best for people who have mild to moderate symptoms. Your teen shouldn’t use them as a replacement for therapy if they're living with more severe symptoms.
Pros and Cons of Using Mental Health Mobile Apps
Self-help apps for depression and anxiety are digital tools your teen can download on their phone or tablet. Some are interactive therapy guides, while others track mood, teach coping skills, or help manage symptoms like poor sleep or lack of motivation.
Pros
Many of the aspects of self-help mobile apps for mental health help are positive. They're:
Convenient. Your teen can access the app anytime and anywhere, such as at home in the middle of the night or on a bus on the way to school. If their schedule or location makes it hard for them to get to therapy in person, an app is one solution.
Private. Your teen can remain anonymous and use an app from the comfort of your home.
Inexpensive. Most apps are either free or at most, cost much less than traditional face-to-face therapy with a health care professional.
Always available. Depression symptoms often ebb and flow. Your teen can use a self-help app as much or as little as they need.
A good first step. An app can be a way for your teen to test out new habits and gain awareness of how they're doing mentally. It may be a way to bridge the gap between no treatment and other forms of care such as talk therapy with a professional.
Cons
Think about some of these details as your teen considers a self-help mental health app:
Not all are evidence-based. There are thousands of apps out there, but only some are backed by science. Poorly designed apps may give unhelpful or even harmful advice. They’re also not regulated by any official agencies, so proceed with caution.
They can be one-size-fits-all. Most apps offer general advice and exercises. If your teen's depression or anxiety is severe or complex, a tool built for a general audience may not be helpful.
They aren’t human. Apps don’t offer the empathy or understanding that a real therapist can. Your teen may feel an increased sense of isolation as a result.
You may have data privacy concerns. Not all apps handle personal information securely. It’s important to read the privacy policy and know how your teen's data will be used.
Be self-help app smart
As your teen wades into self-help mental health waters, they may want to think about what information they're entering and whether it’s absolutely necessary. They may be able to opt out of details like their gender identity, personal identification, or other health conditions.
Be critical about the claims your teen's app makes. Since they’re unregulated, they may share info you and your teen don’t want shared.
Your teen may want to opt out of cookies or sharing analytics when their app asks. Typically this happens right after they download and activate the app. It’s best for your teen to also limit access to their data by not connecting their app to a social media account and turning off location sharing.
Benefits of Self-Help Apps for Depression and Anxiety
It’s best to think of mental wellness apps as gap-fillers for traditional mental health care. They’re not meant to replace them, but they can help add on to and enhance help in certain areas, including:
- Stress relief techniques and relaxation skills
- Meditation and mindfulness
- Body image issues
- Insomnia symptoms
Mental health apps that target specific symptoms like sleep problems can also improve emotional health. A 2020 study found that veterans and other people with chronic sleep problems who regularly used an app designed to help insomnia had better sleep. Because of this, they also reported less anxiety and improved mood. Since poor sleep often worsens depression and anxiety, this kind of app can be an important part of self-care.
Some advanced mental health apps take advantage of the technology already built into smartphones or tablets. These apps can use sensors — like those that track movement or phone usage — to learn your teen's normal behavior patterns. If the app notices a sudden change, it might flag that something’s wrong and suggest getting help before things get worse.
How to Find Apps That Help
As your teen narrows down app choices, they can use these tips:
- Ask a trusted health care provider for suggestions. Larger organizations may offer their own apps and track how they’re used.
- Make sure the app includes guidance for what to do if symptoms get worse or in case of a mental health emergency. Know where to turn for help.
- Decide whether you prefer an app that works entirely on its own or one that connects you with a trained professional.
- Look into the app developer’s background, including their qualifications and mental health experience.
- Use PubMed, a database from the National Library of Medicine, to find research on mental health apps and how they were developed.
- Try the app for a few days to see if it’s easy to use, keeps your attention, and feels helpful. The best app is one you’ll actually want to keep using.
These resources are a good place to start as your teen searches for an app to use:
American Psychiatric Association. The APA’s App Advisor helps you evaluate and find mental health apps.
Veterans Affairs (VA). Their Mental Health and Behavioral Therapy Apps page lists mental health apps that anyone can use for free. They cover topics like PTSD, mindfulness, and insomnia.
Mindapps.org offers a database of apps you can search and filter by need, such as condition-specific apps, treatment approaches, and cost.
Practices to Pair With Self-Help Apps
Mental health apps can be helpful, but they’re not the only way you and your teen can support their mental well-being. Simple lifestyle changes can also make a big difference over time. Here are a few healthy habits that can boost your teen's mood and reduce their stress:
Get regular exercise. Physical activity doesn’t just benefit your teen'sbody; it can also lift their your mood and lower their anxiety.
Eat well. A balanced diet with plenty of fiber, vegetables, and whole grains can help your teen's brain function better. They should try to keep a consistent eating schedule throughout the day.
Prioritize sleep. Good sleep helps your teen's brain recharge, improves their mood, and makes it easier to cope with stress.
Practice meditation. Your teen doesn't need an app to meditate. They can find a quiet, comfortable space and take time to focus on their breath, relax their body, and let their your thoughts settle.
By building small habits into their routine, your teen can support their mental health alongside or even without using an app.
When to Seek More Support
Self-help apps can be great for mild to moderate symptoms or as a way to boost skills your teen learns in traditional therapies. They’re useful, but they’re not a substitute for medical treatment when it’s needed. Relying on them alone may delay more effective care. It’s time for more support if:
- Your teen has thoughts of self-harm or suicide.
- Your teen is unable to function in daily life.
- Your teen apps but still feels stuck.
- Your teen needs medication or therapy tailored to their personal situation.
If your teen is dealing with any of these issues, talk to their doctor or reach out to a licensed mental health professional. Call or text 988 at any time day or night to reach a real person at the Suicide and Crisis Lifeline.
Show Sources
Photo Credit: E+/Getty Images
SOURCES:
CDC: “National Health Statistics Reports—Symptoms of Anxiety and Depression Among Adults: United States, 2019 and 2022, "Data and Statistics on Children's Mental Health, 2025."
AAMC: “Exploring Barriers to Mental Health Care in the U.S.”
World Psychiatry: “The efficacy of smartphone-based mental health interventions for depressive symptoms: a meta-analysis of randomized controlled trials.”
Behavior Research and Therapy: “A randomized controlled trial of three smartphone apps for enhancing public mental health.”
Agency for Healthcare Research and Quality (US): “Evaluation of Mental Health Mobile Applications.”
National Institute of Mental Health: “Technology and the Future of Mental Health Treatment.”
Mass General Brigham: “Mental Health Apps: What You Need to Know.”
American Psychiatric Association: “App Advisor: An American Psychiatric Association Initiative.”
Psychological Services: “Military operational psychology.”
U.S. Department of Veterans Affairs: “Mental Health and Behavioral Therapy Apps.”
MindApps.org.
