Let’s face it, mental health services can be expensive. In-person therapy comes with an additional barrier of accessibility. Mental health apps aim to fill this gap. However, the app market is flooded with such apps. And often several features are locked behind paywalls and bounties. 29k is a free, non-profit mental health app that makes it easy to find support and help. Learn more about this app and how its features can help you prioritize self-care.
What is 29k?
29k is a non-profit organization whose goal is to make free mental health resources available to everyone. As a non-profit organization, 29k’s main goal is to help you, and the 29k app offers informative courses developed by psychologists. Unlike other mental health apps, all courses, tests, and features are available to everyone. And user activity and data is not sold to third parties.
Along with providing content on multiple mental health topics, 29k also lets you connect with different people through groups. Taking care of your mental health is a gradual process and the app offers a comprehensive approach. Plus, it has a library of content and daily workouts that make it highly interactive and engaging. To download: 29k for Android | iOS (Free)
Choose from a library of evidence-based courses
One of the foundations of the 29k app is its extensive library of courses on specific issues. These courses were developed by psychologists using a research-based approach and relatable stories that make them fun to learn.
Each course is uniquely designed with multiple lessons. For example, the Coping with Crisis course was created by psychologists and researchers at the Karolinska Institute in Stockholm. The course uses Acceptance and Commitment Therapy (ACT) in its three 20-minute lessons. This course will teach you how to manage difficult emotions and become more resilient.
If you want a specific course, you can also request it. New content is added frequently. An experimental class called ALIVE is another great resource for general wellness. This course offers weekly quests instead of lessons that encourage you to learn and take action.
Complete exercises and challenges
In the Exercises tab, you will find several unique exercise types. These exercises cover topics such as anxiety, happiness, relationships, sleep, stress, and more. For example, the exercise entitled 90th birthday lasts 11 minutes. This is an audio-guided visualization exercise to help you work on your core values.
Therefore, doing at least one exercise a day can gradually help build the habit of self-care. The app also offers four challenges, each combining a group of exercises to target a specific problem. You can complete a challenge by following it for a few days. Challenges are a great way to fit several mental wellness exercises into your day.
Additionally, the application has various other workable tasks. Meditations and tests are two methods of self-improvement. Choose from a long list of guided meditations as you relax and gain insight. Tests are a great way to gauge your current stress level, sleep patterns, or inner development goals. These tests involve multiple-choice quizzes to better understand where you stand.
Finally, recordings are another great way to quickly intervene and analyze your thoughts. These are short one to two minute exercises that measure how your day is going. You can check in at any time of the day. Based on your answers, the app customizes relevant sessions. For example, he may suggest a guided meditation to breathe deeply and relax during a bad day.
Collectively, all of these tools can become a valuable part of managing your mental health. Their short duration allows you to fit these tools into your daily schedule. Moreover, most of these sessions are audio-based, so you can even do them while working or performing another activity.
Get involved in a support group
Groups are one of the main features of the 29k app. This is where you can share and interact with community members. A group is a space made up of two or more members, where members share and support each other.
Each group has a theme and a set of rules. In the app you will also find multilingual groups. And if you can’t find a group that suits your needs, create one instead. This mental health app is unique in that it allows group sharing sessions via video chat. Sharing your problems with like-minded people is an important step towards healing.
Joining a support group will help you feel empowered. Showing up to group meetings regularly is a great release because you can talk freely about negative emotions. Although support groups are not a substitute for therapy or professional help, they do offer the benefits of companionship.
Is the 29k effective?
The courses in the app are all designed using psychological treatments: ACT, Cognitive Behavioral Therapy (CBT), and Contextual Behavioral Science. 29k’s material follows the guidelines of these renowned therapies. You can also explore other apps that use CBT techniques in their content.
In addition, each course of the application is accompanied by appropriate scientific documentation. Each area of a course cites research that covers its specific topic. Additionally, you can explore more general scientific research on the use of mental health apps for stress on the 29k research page.
The researchers who support and collaborate with 29k come from Harvard University, the Karolinska Institute and Goldsmiths University in London. Only science-based methods are used in the app, so you can feel confident in its content and techniques.
Should you consider 29k?
Mental health is a big subject and it can be difficult to understand the different aspects. 29k breaks it down into small sessions and relatable stories. More importantly, this app is not designed to treat mental illnesses; rather, it is for preventive care and general improvement.
If you need clinical help, you should always contact a healthcare professional. However, with 29k, you may be able to prevent and alleviate the symptoms of some of the most common mental wellness issues completely free of charge.