上周，知名設(shè)計(jì)師凱特·絲蓓和美食節(jié)目主持人安東尼·波爾頓自殺的消息占據(jù)各大頭條,，也引發(fā)美國(guó)探討心理健康的熱潮。

在絲蓓去世幾天后,，美國(guó)疾病控制與預(yù)防中心發(fā)布的一份新研究顯示,，過去三十年美國(guó)自殺數(shù)據(jù)呈不斷上升趨勢(shì)，令人頗為不安,。

研究人員發(fā)現(xiàn),，研究期間自殺者身亡時(shí)超過一半并未診斷出心理疾病，專家指出心理疾病的嚴(yán)重性可能遭到低估,。

疾病控制與預(yù)防中心的報(bào)告顯示,，心理疾病只是引發(fā)自殺風(fēng)險(xiǎn)的誘因之一，其他因素還包括感情不順,、藥物濫用,、身體健康問題、工作或金錢相關(guān)壓力,，以及法律或住房問題等等,。

對(duì)于生活在抑郁或焦慮中的人們來說，有很多方式可以改進(jìn)心情并減輕絕望情緒,，例如心理治療或服用藥物,。但身處數(shù)字時(shí)代，很多人也在智能手機(jī)上尋求幫助,，比如使用行為健康應(yīng)用,。

雖說手機(jī)應(yīng)用沒法完全取代專業(yè)援助，但勝在方便,，它可以為人們提供更多支持,，也能提供管理負(fù)面情緒的工具。

以下列出七個(gè)應(yīng)用（iOS和安卓用戶均可使用）,，既有互助聊天室也有情感跟蹤工具,，都有助于自我情緒管理。

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.

1.Moodpath

Moodpath提出一些日常問題,，檢測(cè)是否存在抑郁癥狀,。用戶可能只是這一周麻煩有點(diǎn)多，也可能面臨心理健康風(fēng)險(xiǎn),，不管是哪種情況,，Moodpath都會(huì)努力幫助用戶走出內(nèi)心陰霾。

該應(yīng)用主要通過問答判斷用戶的健康狀況,，篩查罹患臨床抑郁癥的用戶,，而且可以提升用戶對(duì)自己想法和感受的認(rèn)知和理解。

兩周后,，Moodpath會(huì)向用戶提供電子文檔,，協(xié)助與醫(yī)護(hù)人員探討。該應(yīng)用還提供了150多種心理練習(xí),，進(jìn)一步加強(qiáng)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.

2. MY3

MY3適合抑郁或有自殺傾向的人,，可以幫用戶識(shí)別自己或他人身上的自殺跡象,。

MY3鼓勵(lì)用戶選擇三個(gè)親密聯(lián)系人，心情極其低落時(shí)也能放心聯(lián)絡(luò),。

該應(yīng)用還幫用戶制定個(gè)人安全計(jì)劃,，讓用戶理清思路，列舉出個(gè)人危險(xiǎn)信號(hào),，相應(yīng)解決方案,，以及搭建幫扶網(wǎng)絡(luò)。

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.

3. TalkLife

有時(shí)跟理解自己的人們聊一聊很有幫助,。TalkLife就打造了全天不間斷的互助聊天社區(qū)。

用戶可以在TalkLife社區(qū)里匿名分享個(gè)人經(jīng)歷,。數(shù)千人在應(yīng)用中聊天,，隨時(shí)提供精神支持。

TalkLife的用戶也不用擔(dān)心被噴,，因?yàn)閼?yīng)用受到臨床管制,，非常重視分享環(huán)境的安全性。

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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.

4. MoodTools

MoodTools的主要功能是對(duì)抗負(fù)面思想,，通過各種經(jīng)研究支持的工具減輕絕望感。

思想日記就是個(gè)很有用的工具,。用戶可以寫下每天的想法,，分析識(shí)別負(fù)面想法的規(guī)律。

該應(yīng)用由多位心理健康專家聯(lián)合設(shè)計(jì),，還向用戶提供安全計(jì)劃工具,、自救指引,、資訊視頻，還有檢測(cè)抑郁癥狀嚴(yán)重程度的問卷,。

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.

5. What's Up

What's Up采用認(rèn)知行為療法和接受與實(shí)現(xiàn)療法,，追蹤積極和消極的習(xí)慣,，幫助用戶保持良好習(xí)慣，同時(shí)擯棄不良習(xí)慣,。

“四處看看”頁(yè)面上有100多個(gè)不同的問題,，用戶可確定具體的感受，而“思想模式”頁(yè)面可以幫助用戶克服內(nèi)心的負(fù)面聲音,。

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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.

6. Headspace

Headspace應(yīng)用可以幫用戶在繁忙的工作生活中保持放松和正念,，主要是通過指導(dǎo)冥想。

Headspace提供冥想技巧,，幫助用戶輕松降低壓力,。如果癥狀更嚴(yán)重，應(yīng)用里還有“SOS求救”功能,，可以在恐慌或嚴(yán)重焦慮時(shí)啟用,。

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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.

7. SuperBetter

SuperBetter是一款用來提升韌性,、力量和樂觀的游戲，可緩解焦慮,、抑郁和創(chuàng)傷后應(yīng)激障礙等癥狀,。

賓夕法尼亞大學(xué)一份研究顯示，用戶玩SuperBetter 30天后,，情緒改善,，癥狀減輕，也更有信心達(dá)到目標(biāo),。

SuperBetter主要幫助用戶培養(yǎng)新習(xí)慣,，加強(qiáng)人際關(guān)系，完成有意義的項(xiàng)目,，從而實(shí)現(xiàn)人生目標(biāo),。（財(cái)富中文網(wǎng)）

譯者：Pessy

審校：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.