ICBT RESOURCES FOR PATIENTS & PROVIDERS
Internet-based Cognitive Behavior Therapy (iCBT) has been found to be a viable and cost-effective method of managing depression and anxiety. Internet-based interventions are associated with significant reductions in depressive and anxiety symptoms, including the prevention of depression. iCBT has been especially beneficial for those individuals/patients who may not prefer face-to-face treatment, lack resources to access mental health services, or would like additional support. iCBT may also be used to compliment skills learned in therapy, and to reinforce treatment gains over time in an effort to offset relapse.
dEPRESSION & Mood
“Living life to the full” is a free internet-based cognitive behavioral therapy course through the NIH in Great Britain. The course content teaches users “life skills” and how to address emotional or psychological problems using key concepts in CBT through a series of ten main modules:
“The MoodGym” is another free, self-paced, internet-based cognitive behavioral therapy intervention devised to address difficulties with depression and anxiety in young adults. This program was developed at the Center for Mental Health Research at the Australian National University and is available to all internet users 24 hours a day. The course content consist of a set of five cognitive behavioral training modules:
Light Therapy: handout with "How To" in plain English.
- Understanding why we feel as we do
- Practical problem-solving skills
- Relaxation training
- Behavior activation
- Helpful and unhelpful behaviors
- Using medication effectively
- Noticing unhelpful thoughts
- Changing unhelpful thoughts
- Healthy living – sleep, food, diet and exercise
- Healthy living
“The MoodGym” is another free, self-paced, internet-based cognitive behavioral therapy intervention devised to address difficulties with depression and anxiety in young adults. This program was developed at the Center for Mental Health Research at the Australian National University and is available to all internet users 24 hours a day. The course content consist of a set of five cognitive behavioral training modules:
- Feelings – Why do you feel the way you do?
- Thoughts
- Unwrapping
- De-stressing
- Relationships
Light Therapy: handout with "How To" in plain English.
Anxiety
Anxieties.com is a free, self-paced, internet-based CBT program for a range of anxiety disorders and conditions, including panic attacks, phobias, social anxiety disorder, generalized anxiety disorder, obsessive compulsive disorder and fears of flying. Each disorder or condition provides a combination of education, relaxation training, worry management and exposure-based exercises to help reduce associated symptoms and impairments. The website also includes instructional videos and routine updates on the evidence-based treatment of anxiety disorders.
Panic Center Beta 3.0 is a free-self-paced, internet-based program for individuals struggling with panic attacks. Although this program is free, patients need to register on-line to access services. The program includes a combination of education, relaxation training, worry management and exposure-based exercises to manage panic attacks. This program also includes an on-line support group for additional peer problem solving ans support. Patients can anonymously use the on-line support group.
Mindshift App: Free app designed to help teens and young adults cope with anxiety. General Info, Apple, Android.
Panic Center Beta 3.0 is a free-self-paced, internet-based program for individuals struggling with panic attacks. Although this program is free, patients need to register on-line to access services. The program includes a combination of education, relaxation training, worry management and exposure-based exercises to manage panic attacks. This program also includes an on-line support group for additional peer problem solving ans support. Patients can anonymously use the on-line support group.
Mindshift App: Free app designed to help teens and young adults cope with anxiety. General Info, Apple, Android.
Fibromyalgia & Pain
Pain & Fibromyalgia
Fibroguide.com is a free, self-paced, internet-based CBT program for fibromyalgia, created at the University of Michigan. It focuses on symptom management and self-care.
Fibroguide.com is a free, self-paced, internet-based CBT program for fibromyalgia, created at the University of Michigan. It focuses on symptom management and self-care.
INSomnia
CBT-i Coach: free app from the Dept of Veteran's Affairs, guides users through basics of CBT-i (CBT for Insomnia), an evidence-based treatment that has been shown in many people to be as effective for insomnia as prescription medications, but with longer-lasting benefits. General info, Apple, Android.
Slumber Time: free "comprehensive sleeping app to help you get a good night's rest." Android.
Lusity for Android, or other soundscape apps. For falling asleep.
http://www.cbtforinsomnia.com/ Website specializing in self-guided CBT for insomnia course that ranges from $25-40, depending if you want online interactive component. There are also clinician training resources.
3-D Brain App provides a nice visual from which to explain the limbic system and/or other neuroanatomy. Apple, Android.
Slumber Time: free "comprehensive sleeping app to help you get a good night's rest." Android.
Lusity for Android, or other soundscape apps. For falling asleep.
http://www.cbtforinsomnia.com/ Website specializing in self-guided CBT for insomnia course that ranges from $25-40, depending if you want online interactive component. There are also clinician training resources.
3-D Brain App provides a nice visual from which to explain the limbic system and/or other neuroanatomy. Apple, Android.
PTSD
IChill App - Trauma Resources Institute. Provides assistance with skills like grounding, tracking, and resourcing. It has helpful psycho-educational images for therapeutic work with clients.
Spiritual Tools for emotional health
Abide App - Provides short (1-5 minute) devotions with relaxing background music. There are focus subjects like worries, healing, etc. Noteworthy is also a spiritually focused, contemplative insomnia "guide" to assist with falling asleep.
Eating Disorders
Apps:
Rise Up + Recover: An Eating Disorder Monitoring and Management Tool for Anorexia, Bulimia, Binge Eating, and EDNOS: Apple, Android
Recovery Record: An Eating Disorder Treatment App for Patients and Providers
The Kissy Project App is a pro-recovery app for teenagers with an eating disorder. This app is a tool to create a positive mindset, to believe in yourself and to discover your inner-strength.
Books:
Hope, Help, and Healing for Eating Disorders: A New Approach to Treating Anorexia Bulimia and Overeating. Jantz & Mcmurray.
Overcoming Binge Eating: The Proven Program to Learn Why You Binge and How You Can Stop. Fairburn
Bulimia: A Guide to Recovery, Hall & Cohn
Rise Up + Recover: An Eating Disorder Monitoring and Management Tool for Anorexia, Bulimia, Binge Eating, and EDNOS: Apple, Android
Recovery Record: An Eating Disorder Treatment App for Patients and Providers
The Kissy Project App is a pro-recovery app for teenagers with an eating disorder. This app is a tool to create a positive mindset, to believe in yourself and to discover your inner-strength.
Books:
Hope, Help, and Healing for Eating Disorders: A New Approach to Treating Anorexia Bulimia and Overeating. Jantz & Mcmurray.
Overcoming Binge Eating: The Proven Program to Learn Why You Binge and How You Can Stop. Fairburn
Bulimia: A Guide to Recovery, Hall & Cohn