Choosing a mental health app you can trust

Research on apps is growing fast, but it still has gaps. These numbers are snapshots from careful studies, not a verdict on any single app.

Do they help?

Do people keep using them?

Trust & privacy

Thousands of mental health apps are available, and the number grows every year. They can offer support at almost any time and place, often at low cost, and can be a gentle first step for people unsure about care.

Apps are not all the same. Knowing what kind of app you are looking at helps you judge what it can realistically do for you.

A 2024 review pooled 176 randomized trials. Apps had small but real effects on depression and generalized anxiety symptoms on average.

“Small on average” matters. It means apps can be a useful extra for many people, but most are not a replacement for care when symptoms are strong or lasting.

There are no national standards in the U.S. for judging whether mental health apps work, and very little industry regulation. That leaves much of the checking up to you.

Things that can mislead

• Big download numbers, which show popularity, not results
• Government or university logos used without permission
• High star ratings, which often reflect ease of use more than benefit
• Words like “clinically proven” with no study you can find

Privacy is hard to judge too. A 2019 study found that many apps sent data to other companies without making this clear in their privacy policy.

Look for an app that…

• Comes recommended by a health care provider you trust
• Explains the approach it uses, such as CBT or mindfulness
• Has research on the app itself, or on the approach it is built on
• Is easy to use, so you actually come back to it
• Lets you control, export or delete your information
• Names the experts who built it and their credentials
• Says clearly what to do in a crisis
• Uses a plain-language privacy policy that says what is shared and why

Some free public tools exist too. The VA’s National Center for PTSD offers a range of apps, including self-help apps and “treatment companion” apps meant to be used with a health care provider.

The American Psychiatric Association (APA) built an app evaluation model from many research papers. It doesn’t rate or recommend apps. It gives you questions to ask, in order.

Ask these questions

1. Background: Who owns and funds the app, and what is it for?
2. Access: Does it work on your phone, in your language, and for people like you? What does it cost?
3. Privacy and security: Does it say what data it collects, what it is used for and who it is shared with?
4. Clinical foundation: Is there evidence that it helps?
5. Usability: Is it easy to use, and can you adjust it to suit you?
6. Fitting your goals: Can you share what you learn with your care team if you want to?

If an app fails an early step, like hiding who owns it or how it uses data, you can stop there. The APA also offers a quicker screener version for ruling apps out.

Many apps are marketed to young people, but research on apps for under-18s is limited. A 2017 review found too little evidence to say they work for children and teens with mental health problems.

Tips for parents and caregivers

• Ask your child’s doctor, school counselor or therapist what they suggest
• Check age limits and what the app asks young people to share
• Choose together, so your child feels ownership of it
• Keep talking: ask what they like, what feels unhelpful and how they feel after using it
• Look for apps that explain what to do in a crisis
• Try the app yourself first

In a study of 93 popular apps, only about 4 in 100 people opened a typical app on a given day, and fewer than 4 in 100 were still using it after 15 days.

Dropping an app is very common. It doesn’t mean you failed. It may mean the app wasn’t a good fit, or you got what you needed from it.

Ways to get more from an app

• Delete apps you no longer use, so the useful one stands out
• Link it to something you already do, like after brushing your teeth
• Pick one goal, like a five-minute practice most days
• Share it with your therapist so it becomes part of your plan
• Turn on one gentle reminder, not many

Suggesting an app can be a kind, low-pressure way to show you care. It works best as an offer, not a fix.

Try this

• Ask what kind of help they want: learning skills, tracking, calm, or talking to someone
• Go through the six-step check together
• Mention that apps work well alongside talking to people, not instead of it
• Offer to help find a professional if things feel heavy
• Respect their choice if they’d rather not use an app

Reach out to a clinical provider or therapist if…

• An app makes you feel worse, more anxious or more alone
• Things are getting harder at home, school or work
• You have been struggling for more than a couple of weeks
• You want help choosing a tool that fits your needs