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抑郁焦虑?7款减压应用推荐给你

Carson Kessler 2018年06月15日

虽说手机应用没法完全取代专业援助,但胜在方便,它可以为人们提供更多支持,也能提供管理负面情绪的工具。

上周,知名设计师凯特·丝蓓和美食节目主持人安东尼·波尔顿自杀的消息占据各大头条,也引发美国探讨心理健康的热潮。

在丝蓓去世几天后,美国疾病控制与预防中心发布的一份新研究显示,过去三十年美国自杀数据呈不断上升趋势,令人颇为不安。

研究人员发现,研究期间自杀者身亡时超过一半并未诊断出心理疾病,专家指出心理疾病的严重性可能遭到低估。

疾病控制与预防中心的报告显示,心理疾病只是引发自杀风险的诱因之一,其他因素还包括感情不顺、药物滥用、身体健康问题、工作或金钱相关压力,以及法律或住房问题等等。

对于生活在抑郁或焦虑中的人们来说,有很多方式可以改进心情并减轻绝望情绪,例如心理治疗或服用药物。但身处数字时代,很多人也在智能手机上寻求帮助,比如使用行为健康应用。

虽说手机应用没法完全取代专业援助,但胜在方便,它可以为人们提供更多支持,也能提供管理负面情绪的工具。

以下列出七个应用(iOS和安卓用户均可使用),既有互助聊天室也有情感跟踪工具,都有助于自我情绪管理。

The suicides of Kate Spade and Anthony Bourdain captured last week’s headlines, sparking a much-needed national conversation about mental health.

Just days after Spade’s death, new research by the Centers for Disease Control and Prevention revealed an unsettling increase in suicides across the United States over the past three decades.

Researchers found that more than half of the people who died of suicide during the study did not have a reported mental health diagnosis at the time of death, but experts note that mental health conditions most likely were underreported.

In addition to mental illness, other issues, including relationship problems, substance abuse, physical health problems, job- or money-related stress, legal or housing problems often contributed to risk for suicide, the CDC report found.

For those living with depression or anxiety, there are a variety of treatment options available to help improve mood and reduce hopelessness, such as psychotherapy or prescription medication. However, in today’s digital age, many are turning to the additional support available at the touch of a screen — behavioral health apps.

While a phone application cannot completely replace professional help, their accessibility provides an additional source of support and a tool to help manage negative thoughts.

Whether it’s a peer-support chat room or a mood-tracker, these seven apps (which are all available for both iOS and Android users) can be extremely useful tools for practicing self-care.

Moodpath是一款非常轻巧的心理健康伴侣。Credit: Moodpath

1.Moodpath

Moodpath提出一些日常问题,检测是否存在抑郁症状。用户可能只是这一周麻烦有点多,也可能面临心理健康风险,不管是哪种情况,Moodpath都会努力帮助用户走出内心阴霾。

该应用主要通过问答判断用户的健康状况,筛查罹患临床抑郁症的用户,而且可以提升用户对自己想法和感受的认知和理解。

两周后,Moodpath会向用户提供电子文档,协助与医护人员探讨。该应用还提供了150多种心理练习,进一步加强心理健康。

1. Moodpath

Moodpath asks daily questions to screen for symptoms of depression. Whether it’s been a rough week or it’s a concern about mental health, Moodpath aims to support and guide users out of the dark.

By using the questions to measure users’ well-being and screen for symptoms of clinical depression, the app seeks to increase users’ awareness and understanding of their thoughts and feelings.

After two weeks, the Moodpath provides users with an electronic document designed to aid in discussion with healthcare professionals. More than 150 psychological exercises are also provided to help further strengthen mental health in the meantime.

 
 
用户使用MY3可建立三个最信任联系人的核心朋友圈。Credit: MY3

2. MY3

MY3适合抑郁或有自杀倾向的人,可以帮用户识别自己或他人身上的自杀迹象。

MY3鼓励用户选择三个亲密联系人,心情极其低落时也能放心联络。

该应用还帮用户制定个人安全计划,让用户理清思路,列举出个人危险信号,相应解决方案,以及搭建帮扶网络。

2. MY3

Designed for people who are depressed or suicidal, the MY3 app trains users to recognize suicide warning signs in themselves and others.

MY3 prompts users to choose three close contacts that they would feel comfortable contacting when feeling particularly low.

The app also helps users create a personal safety plan that encourages them to think through and list personal warning signs, coping strategies, and support networks.

 

TalkLife提供全天24小时互助聊天社区。Credit: TalkLife

3. TalkLife

有时跟理解自己的人们聊一聊很有帮助。TalkLife就打造了全天不间断的互助聊天社区。

用户可以在TalkLife社区里匿名分享个人经历。数千人在应用中聊天,随时提供精神支持。

TalkLife的用户也不用担心被喷,因为应用受到临床管制,非常重视分享环境的安全性。

 

3. TalkLife

Sometimes it’s important to talk to someone who understands what you’re going through. TalkLife provides users with a peer-support community 24/7.

Users can also share their experiences anonymously through TalkLife. Thousands of people are available to talk on the app, ready to lend their emotional support.

TalkLife users also don’t need to worry about trolls — the app is clinically governed, and safeguarding is a main concern.

 

思想日记就是个很有用的工具。Credit: MoodTools

4. MoodTools

MoodTools的主要功能是对抗负面思想,通过各种经研究支持的工具减轻绝望感。

思想日记就是个很有用的工具。用户可以写下每天的想法,分析识别负面想法的规律。

该应用由多位心理健康专家联合设计,还向用户提供安全计划工具、自救指引、资讯视频,还有检测抑郁症状严重程度的问卷。

4. MoodTools

MoodTools is designed to combat negative thoughts and alleviate feelings of hopelessness through a variety of research-supported tools.

A thought diary is one of these useful tools. Users are encouraged to write down daily thoughts in order to analyze and identify negative thinking patterns.

Designed in collaboration with multiple mental health professionals, the app also provides users with a safety plan tool, self-help guidelines, informational videos, as well as a depression questionnaire designed to track severity of symptoms over time.

 

What's Up主要通过认知行为疗法。Credit: What's Up 

5. What's Up

What's Up采用认知行为疗法和接受与实现疗法,追踪积极和消极的习惯,帮助用户保持良好习惯,同时摈弃不良习惯。

“四处看看”页面上有100多个不同的问题,用户可确定具体的感受,而“思想模式”页面可以帮助用户克服内心的负面声音。

 

5. What's Up

Using Cognitive Behavioral Therapy and Acceptance Commitment Therapy, What's Up uses a positive and negative habit tracker to help users keep up with good habits and ditch those that are counterproductive.

While the “Get Grounded” page contains more than 100 different questions designed to help users pinpoint specific feelings, the “Thinking Patterns” page helps users overcome these negative inner monologues.

 

Headspace提供数百种冥想指导、动画,以及相关文章。Credit: Headspace

6. Headspace

Headspace应用可以帮用户在繁忙的工作生活中保持放松和正念,主要是通过指导冥想。

Headspace提供冥想技巧,帮助用户轻松降低压力。如果症状更严重,应用里还有“SOS求救”功能,可以在恐慌或严重焦虑时启用。

 

6. Headspace

The Headspace app is aimed at helping users maintain relaxation and mindfulness during busy schedules, specifically through guided meditations.

Through meditation techniques, Headspace provides a simple way to reframe stress. For more serious conditions, the app contains “SOS sessions” to manage moments of panic or severe anxiety.

 

本应用帮用户培养新习惯,改进思维能力。Credit: SuperBetter

7. SuperBetter

SuperBetter是一款用来提升韧性、力量和乐观的游戏,可缓解焦虑、抑郁和创伤后应激障碍等症状。

宾夕法尼亚大学一份研究显示,用户玩SuperBetter 30天后,情绪改善,症状减轻,也更有信心达到目标。

SuperBetter主要帮助用户培养新习惯,加强人际关系,完成有意义的项目,从而实现人生目标。(财富中文网)

译者:Pessy

审校:夏林

7. SuperBetter

A game focused on increasing resiliency, strength, and optimism, SuperBetter helps relieve symptoms of anxiety, depression, and PTSD.

When people played SuperBetter for 30 days, their moods improved, symptoms decreased, and self-belief in achieving goals increased, according to a study by the University of Pennsylvania.

SuperBetter is designed to help users adopt new habits, strengthen relationships, complete meaningful projects, and achieve lifelong goals.

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