Crisis Support (24/7)
If you're in crisis, reach out immediately:
988 Suicide & Crisis Lifeline (US) Call or text: 988 https://988lifeline.org
Crisis Text Line Text HOME to 741741 https://www.crisistextline.org
International Association for Suicide Prevention Directory of crisis centers worldwide https://www.iasp.info/resources/Crisis_Centres/
SAMHSA National Helpline (US) 1-800-662-4357 https://www.samhsa.gov/find-help/national-helpline
AI Assistants
Claude (Anthropic) https://claude.ai The AI assistant used for many prompts in this book.
ChatGPT (OpenAI) https://chat.openai.com Popular AI assistant with similar capabilities.
Mood Tracking Apps
Daylio https://daylio.net Quick, tap-based mood tracking with activity correlation. Free tier available.
Bearable https://bearable.app Comprehensive tracking for mood, symptoms, and health factors. Free tier available.
Moodfit https://www.getmoodfit.com Combines tracking with CBT-based exercises. Free tier available.
Youper https://www.youper.ai AI-powered emotional health assistant with mood tracking. Free tier available.
Reflectly https://reflectly.app Combines journaling with mood tracking. Subscription-based.
Meditation Apps
Headspace https://www.headspace.com Structured meditation courses for beginners to advanced. ~$70/year.
Calm https://www.calm.com Meditation, sleep stories, and relaxation content. ~$70/year.
Waking Up (Sam Harris) https://www.wakingup.com Philosophical approach to meditation. ~$100/year (free access available).
Balance https://www.balanceapp.com AI-personalized daily meditations. First year free.
Insight Timer https://insighttimer.com Massive library of free meditations from various teachers.
Ten Percent Happier https://www.tenpercent.com Meditation for skeptics. ~$100/year.
Mental Wellness Apps
Woebot https://woebothealth.com AI chatbot using CBT principles. Research-backed. Free.
Wysa https://www.wysa.com AI mental health companion with mood tracking and exercises. Free tier available.
Sanvello https://www.sanvello.com CBT-based tools for anxiety and depression. Free tier available.
Happify https://www.happify.com Science-based activities for emotional wellbeing. Free tier available.
Habit Tracking Apps
Streaks https://streaksapp.com Simple habit tracking for iOS. One-time purchase.
Habitica https://habitica.com Gamified habit tracking as an RPG. Free tier available.
Loop Habit Tracker https://loophabits.org Free, open-source habit tracking for Android.
Way of Life https://wayoflifeapp.com Color-coded habit tracking with trends. Free tier available.
Finding Professional Help
Psychology Today Therapist Directory https://www.psychologytoday.com/us/therapists Searchable directory by location, specialty, and insurance.
SAMHSA Treatment Locator https://findtreatment.gov Find mental health and substance abuse treatment facilities.
Open Path Collective https://openpathcollective.org Affordable therapy ($30-$80/session) for people with financial need.
BetterHelp https://www.betterhelp.com Online therapy platform. Financial aid available.
Talkspace https://www.talkspace.com Online therapy via text, audio, and video.
Educational Resources
National Institute of Mental Health https://www.nimh.nih.gov Authoritative information on mental health conditions and treatments.
Mental Health America https://www.mhanational.org Screening tools, resources, and education.
Anxiety and Depression Association of America https://adaa.org Information and resources for anxiety, depression, and related conditions.
National Alliance on Mental Illness (NAMI) https://www.nami.org Support groups, education, and advocacy.
Books for Further Reading
Feeling Good: The New Mood Therapy — David D. Burns The classic introduction to cognitive behavioral therapy for depression.
The Mindfulness and Acceptance Workbook for Anxiety — John P. Forsyth & Georg H. Eifert Practical exercises combining mindfulness and acceptance approaches.
Self-Compassion — Kristin Neff The research and practice of treating yourself with kindness.
Why We Sleep — Matthew Walker Understanding sleep's role in mental and physical health.
Atomic Habits — James Clear Building good habits and breaking bad ones.
The Body Keeps the Score — Bessel van der Kolk Understanding trauma and its effects on body and mind.
Full Catastrophe Living — Jon Kabat-Zinn The original mindfulness-based stress reduction program.
Podcasts
The Huberman Lab Neuroscience-based approaches to mental and physical health.
Ten Percent Happier with Dan Harris Meditation and mental wellness conversations with experts.
The Happiness Lab with Dr. Laurie Santos Science of wellbeing from the Yale professor behind the famous course.
Unlocking Us with Brené Brown Conversations on courage, vulnerability, and connection.
On Purpose with Jay Shetty Conversations on mental wellness and personal growth.
Research & Evidence
PubMed https://pubmed.ncbi.nlm.nih.gov Database of medical and psychological research.
Cochrane Library https://www.cochranelibrary.com Systematic reviews of health interventions.
American Psychological Association https://www.apa.org Professional organization with research and resources.
Free Educational Courses
The Science of Well-Being (Yale/Coursera) https://www.coursera.org/learn/the-science-of-well-being Free course on what actually makes people happy.
Mindfulness-Based Stress Reduction Resources https://www.umassmed.edu/cfm/mindfulness-based-programs/ Resources from the original MBSR program at UMass.
Support Communities
r/mentalhealth (Reddit) https://www.reddit.com/r/mentalhealth Online community for mental health discussions.
7 Cups https://www.7cups.com Free emotional support from trained listeners.
NAMI Support Groups https://www.nami.org/Support-Education/Support-Groups In-person and online peer support groups.
Note: Links and services may change after publication. Verify current offerings before signing up. Free tiers and pricing are approximate and subject to change.