Your phone, tablet, and computer can help you manage major depressive disorder (MDD). Technology can let you keep tabs on your symptoms, encourage mindfulness, and help get therapy or support whenever you need it.
Track Your Symptoms
Some apps can use sensors built into your phone to collect information. They might keep track of how much and when you move, and when and how often you text and talk on the phone. That helps measure exercise and social activity. Apps can track how long you sleep and how restful that sleep was. Some can alert you if there’s a change worth noting.
Monitor Your Mood
With some apps, you supply info throughout the day. You enter how you feel, if you’re happy or not yourself, if you feel anxious or sad or worried. You can use these results to look for patterns, and you can share it with your therapist to help understand mood changes.
Use Medication Reminders
You can create a simple alert on your phone or other device to take your medicine daily. Or you can opt for an app that includes medication reminders. You’ll get a notification when it’s time to take your pills, and you can check it off when done.
Practice Mindfulness
Mindfulness is the practice of paying attention in the moment and blocking out unwanted thoughts or worries. Apps like The Mindfulness Coach or Headspace help guide you through the practice by focusing on your breathing, pushing away distractions, and concentrating on the present.
Improve Memory and Coping Skills
With MDD, sometimes you may be overwhelmed with thoughts and that can have an impact on your memory. Some apps have games and exercises that let you build your memory and develop coping skills. You might watch a video about how to manage anxiety or deal with stress, then learn ways of easing that discomfort.
Use Online Therapy
Some apps can put you in touch with a licensed therapist for immediate therapy whenever you need it. Others have trained active listeners who can be a sounding board. You can choose based on profiles and reviews, as well as the areas they specialize in. This isn’t a substitute for regular therapy, but can be a way to get extra support.
Test New Treatments
Technology can be an effective way to test out new treatments. In one study, researchers recruited, screened, and treated nearly 3,000 participants in a mental health study using a smartphone app. They answered questions, watched videos, and downloaded treatment apps that tracked data and treated depression. The study suggested that technology is a good way to test new treatments.
Take a Tech Break When You Need One
There are lots of ways technology can help manage MDD, but too much tech time can be overwhelming. Be sure to take breaks from your screens. Start by charging your phone at night outside of your bedroom and trying to avoid checking your devices all day long. Your tech will be there when you’re ready.
Show Sources
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SOURCES:
National Institute of Mental Health: “Technology and the Future of Mental Health Treatment.”
CNS Spectrums: “Digital health technologies and major depressive disorder.”
American Academy of Family Physicians: “Five Mobile Apps to Help Patients With Anxiety and Depression.”
AMIA Annual Symposium Proceedings Archive: “Evaluating Commercially Available Mobile Apps for Depression Self-Management.”
The Harvard Gazette: “Mental health ills are rising. Do mood-tracking apps help?”
The Ohio State University: “Mental Health Apps.”
National Institute of Mental Health: “A BRIGHT Technological Future for Mental Health Trials.”
Georgetown University: “Digital Detoxes Work. Here’s What Reduced Screen Time Can Do For You.”
