Tools you can use alongside therapy or as a first step, and where to get help right now.
We've picked one tool for each kind of need, so you don't have to wade through hundreds of apps.
Preparing for sessions
thredMade by Divya, one of our hosts.
Record voice notes between sessions and share a summary with your therapist.
Good if you often forget what you wanted to say by the time your session comes round, or find it hard to make sense of what's been going on. thred picks out the key themes in your voice notes.
Free during early access
Mood tracking
MoodzTrack how you feel day to day and spot patterns over time.
Good if you want to notice what lifts or drains your mood.
Check the website for pricing
Meditation and mindfulness
Insight TimerThousands of free guided meditations, breathing exercises and sleep talks.
Good if you want to try mindfulness without paying for a subscription.
Free, with optional paid extras
Guided self-help (CBT skills)
WysaA self-help chat that walks you through CBT-style exercises for stress, worry and low mood.
Good if you'd like to start learning practical skills before or alongside therapy.
Free core features, paid options
Safety planning
Stay AliveBuild a personal safety plan, with reasons for living and people to contact.
Good if you sometimes have thoughts of suicide, or support someone who does.
Free
Self-harm urges
Calm HarmShort activities to help you ride out the urge to self-harm.
Good if you self-harm and want something to turn to in the moment.
Free
Sleep
CBT-i CoachLearn CBT for insomnia: a sleep diary, better sleep habits and ways to quiet a busy mind.
Good if poor sleep has gone on for weeks and is affecting your days.
Free, available worldwide
A note on tools: they can support therapy, but they don't replace it. If an app makes you feel worse, stop using it and talk to someone. thred is made by Divya, one of our hosts. We're not partnered with or paid by any of the other tools.
Free, confidential support. If you or someone else is in immediate danger, call your emergency number.
Your GP is a great first step. In England you can also refer yourself to NHS Talking Therapies for free.
Samaritans
116 123
Free, 24/7, for anyone who needs to talk.
Shout
Text SHOUT to 85258
Free 24/7 text support.
NHS 111
111 (option 2)
Urgent mental health help in England.
Mind
0300 123 3393
Information and signposting.
Emergency
999
If you or someone else is in immediate danger.
Tele MANAS is the government's free national mental health service, connecting you to trained counsellors and specialists in your state's language.
Tele MANAS
14416 or 1-800-891-4416
Free government helpline, 24/7, many Indian languages.
Vandrevala Foundation
+91 9999 666 555
Free 24/7 call or WhatsApp support.
iCall (TISS)
+91 9152987821
Free counselling by trained professionals.
Emergency
112
If you or someone else is in immediate danger.
Free, confidential support is available to UAE citizens and residents in Arabic and English. Your GP or health centre can also refer you to a specialist.
National Mental Support Line
800 HOPE (800 4673)
Call or WhatsApp. Arabic and English.
Itma'en (Dubai)
800 506
Dubai Health psychological support line.
Ambulance
998
Medical emergencies.
Police
999
If you or someone else is in immediate danger.
Outside the UK, India and UAE? If you're in immediate danger, call your local emergency number. These free directories list checked helplines in your country.
Find A Helpline
Free, checked crisis lines in 130+ countries.
Child Helpline International
childhelplineinternational.org
Helplines for children and young people worldwide.
Numbers checked October 2026. Services can change, so please double-check before relying on them.
