Mental Health & Substance Use
The following measures likely understate our community’s behavioral health status since the COVID-19 pandemic. This deserves our attention because mental health plays a critical role in overall wellness. “Being well” requires prevention services for all, early identification and intervention for those at risk, integrated services, and available care and treatment for those who need them.
What Can I Do?
Recognize mental health & substance use issues as every bit as normal as physical health issues.
Normalize conversations about mental health & substance use.
Use, share, and engage with BWell Saginaw self-care tools and resources.
Tools and Resources
A great deal of work is being done locally to analyze and identify gaps in our county’s mental health/substance use system to increase access to professional care for all. Meanwhile, here are some resources to help.
Crisis Services
24/7 Crisis Hotline: National Suicide Prevention Lifeline Network
www.suicidepreventionlifeline.org
Call 988 (Veterans, press 1)
Crisis Text Line
www.crisistextline.org
Text TALK to 741-741 to text with a trained crisis counselor from the Crisis Text Line for free, 24/7
Local Saginaw crisis intervention services:
TDD/TTY (for the deaf or hearing impaired):
(989) 797-3460
Barb Smith Suicide Resource & Response Network
srrn.net For crisis training and after care
(989) 781-5260
Veterans Crisis Line
www.veteranscrisisline.net
Send a text to 838255
Vets4Warriors
www.vets4warriors.com
1-855-838-8255
SAMHSA Treatment Referral Hotline (Substance Abuse)
As part of our BWell Saginaw Community Health Improvement Plan, four separate work groups will focus on four strategies to impact our mental health/substance use health priority.
Organizations
MiHIA Dashboard for Mental Health Providers in the Region
Saginaw County Community Mental Health Authority
Barb Smith Suicide Resource & Response Network
Articles
For Depression
For Stress and Anxiety
For Happiness
Coronavirus-Related Help
Smart Phone Apps
General Mental Health – Free APPs To Download
What’s UP?
- Uses cognitive behavioral therapy (CBT) and acceptance commitment therapy (ACT) methods to help you cope with depression, anxiety, anger, stress
- Best features
- 12 common negative thinking patterns and how to overcome them
- 10 metaphors to help cope with negative feelings
- Comprehensive diary to keep thoughts and feelings together
- Habit tracker, catastrophe scale, grounding game, breathing techniques, positive quotes, and much more!
Happify
- Help overcome negative thoughts
- Break old patterns, form new habits
- Simple and effective solutions for mental health and well-being
- Happify Plus version available for $14.99/month
Talkspace
- Matched with a licensed therapist in your state
- Partners with health plans and companies to try to make therapy more affordable
Sanvello: Anxiety & Depression
- Meant to meet you where you’re at
- Includes therapy, coaching, coping techniques, meditations, and goal and mood tracking
- Many of the resources and guides are free
CBT Thought Diary
- Uses effective tools from cognitive behavioral therapy, acceptance and commitment therapy, and positive psychology to help improve mood
- Place to reflect on thoughts, record mood, practice gratitude, and analyze thoughts with techniques
eMoods Bipolar Mood Tracker
- Mood tracking and charting journal perfect for logging bipolar I, bipolar II, depression, anxiety, etc.
- Helpful for tracking medication changes as well
Bearable
- Symptom and mood tracker
- Empowers to understand the correlation between what humans do and impact on physical and mental health
- Learn what effects mood, symptoms, sleep, energy, etc.
PTSD Coach
- Provides education about PTSD, information about professional care, a self-assessment for PTSC, opportunities to find support
- Tools range from relaxation skills and positive self-talk to anger management and other self-help strategies
MindTools
- Meant to transform working life and get ahead in careers
- Skill-building resources focused on management, leadership, and personal excellence
Rise Up and Recover
- For people struggling with food, dieting, exercise, and body image
- Based off self-monitoring homework
- Key features
- Log meals, emotions, and behaviors
- Set custom reminders to inspire to keep moving forward
- Share motivational quotes, images, and affirmations
Lifesum: Healthy Eating
- Personalized diets and meal plans, food and exercise tracking, calorie counter, and healthy recipes
- Reach your health and weight goals through better eating
NOCD: Effective care for OCD
- Offers live video-based therapy and in-between session support
- Get matched with licensed OCD therapist
GG OCD-Anxiety & Depression
- Designed to increase awareness of unhelpful thinking, train to identify and challenge unhelpful thoughts, increase access to helpful and positive thoughts, reduce anxiety and depression, provide daily mood and self-esteem boost
UCSF PRIME
- Inspire young people with schizophrenia to improve their quality of life
- Social networking with peers, goal setting, access to mental health motivational coaches
Ten Percent Happier
- Sleep better, be more mindful, improve relationships
- Guided meditations, videos, talks and sleep content
The Safe Place
- Geared toward the Black Community
- Bring more awareness, education, and hope to a serious issue
- Key features
- Black mental health statistics, inspirational Black quotes, self-care tips, mental health videos and podcast, mental health articles, open forum discussions
Worry Watch: Anxiety & Mood
- Built on foundations of cognitive science
- Key features
- Guided anxiety journaling, coping techniques, mood check-in, positive reinforcements
General Mental Health – $$ APPs to Download
MoodKit
- $4.99 to download app
- Help improve your mood and become own expert
- Thought checker, mood tracker, journal
- Professional psychology tips and tools for everyday life
- Best features
- Over 200 mood improvement activities
- Guidance to modify distressing thoughts
- Custom journal templates and reminders
BetterHelp-Therapy
- $60-$90/week, billed every 4 weeks, for unlimited text, video, audio messaging, as well as weekly live sessions
- Over 20,000 licensed, accredited, and highly experienced therapists
- Match with a therapist that best fits your needs, usually get matched in a few hours or a few days
MoodMission
- $4.99 to download app
- Describe how you’re feeling and get a tailored list of missions to improve your wellbeing
- Missions
- Mental health strategies that are quick, easily achievable, and backed up by scientific evidence
- Some are mindfulness mediations, exercise or fitness activities, affirmations, coping statements, yoga, gratitude, etc.
Sensa-Mental Coach
- $14.99/month
- Mood journal to build reflective habits
- Self-management lessons
- Regular activities to help maintain healthy habits
- Tips, strategies, and other resources for self-education
InnerHour: Self-care therapy
- $4.99/month
- All-in-one self-help tool that provides digital therapy experience
- Designed to help people with anxiety & depression
- Sets small goals for self-care and adds reminders
- Guided meditations
Moodfit
- $9.99/month or $39.99/year
- Reduce stress, build resilience increase motivation, reduce procrastination, feel more positive, be less reactive
- Daily goals/self-care, mood journal, gratitude journal, mental health assessments, mindfulness meditation, breathing exercises, sleep & lifestyle therapy, medication, reminders, activity tracking, and summary reports
iMoodJournal-Mood Diary
- $2.99 to download app
- Ultimate journal, personal diary, and mood charting tool
- Can track sleep, medication, symptoms, stress and anxiety, energy level, cycles, etc.
- Editable scale to rate well-being, note keeping tools, mood records, automatic reminders, mood sharing with friends
Shine: Calm Anxiety & Stress
- $14.99/month or $69.99/year
- Mission is to make taking care of mental health easier, more representative, and more accessible
- Space for daily self-care
- Includes daily meditations, weekly courses, monthly virtual workshops, and unlimited access to meditations
APPs For Anxiety – Free To Download
Breathe2Relax
- iPhone and android devices
- Hands-on diaphragmatic breathing exercise
- Breathing exercises have been documented to decrease the body’s fight-or-flight response, and help with mood stabilization, anger control, and anxiety management
Tactical Breather App
- iPhone and Android devices
- Used to gain control over physiological and psychological responses to stress
- Through repetitive practice and training, you can learn to gain control of your heart rate, emotions, concentration, and other physiological and psychological responses to your body during stressful situations
Mindshift App
- iPhone and Android devices
- Designed to provide tools for managing various types of anxiety, including test anxiety, perfectionism, social anxiety, performance anxiety, worry, panic, and conflict
SAM App (Self-Help for Anxiety Management)
- An iPhone and android app
- Options for tracking anxiety, identifying anxiety triggers, teaching breathing and relaxation strategies, and developing an anxiety management toolkit
APPs For Depression – Free To Download
Depression CBT Self-Help Guide App
- Android app
- Contains a depression severity test, audios, articles, a cognitive diary, and a motivational points system that helps you learn how to do this
Cognitive Diary CBT App
- Android app
- Self-help methods are based on the tools of cognitive-behavioral therapy (CBT) and challenge irrational thinking
MoodGYM App
- Internet-based cognitive behavioral treatment for depression developed by a psychologist
- Create an account and follow the treatment plan
- This is an excellent tool to use in conjunction with in-person therapy
APPs For Self-Esteem
Self-esteem Blackboard App
- Android app
- Developed by a clinical psychologist using the methods of cognitive-behavioral therapy to help improve self-esteem
- Good for low self-esteem affecting relationships or school
APPs For Mindfulness, Relaxation, And Meditation
Headspace App
- For iPhone and Androids
- Meditation made relevant to modern life
- Unique daily guided meditations, science facts and figures and progress reports, all designed to make it as easy as possible for you to get calm and clarity
Nature Sounds Relax and Sleep App
- For androids
- Choose from 6 different good quality, relaxing nature sounds-thunder, ocean, sea, birds, rain, night in the jungle, water sounds, waterfall
- Start your personal audio therapy
Relax Melodies: Sleep and Yoga App
- iPhone and androids
- Select sounds and melodies that you like and combine them to create a mix
Calm
- Free version but a more robust version for $14.99/month or $69.99/year
- Calming exercises and stories narrated by celebrities
- More open-minded session for people needing less guidance
- Helpful breathing techniques
- Real life visuals and nature sounds
- Mood tracking over time
- Track how many minutes each day you spend meditating
- Download meditations for offline streaming
APPs For Suicide Prevention
A Friend Asks App
- iPhone and android
- Offers tips for getting help for a friend (or yourself)
- Helpful information includes what to do right now as well as what not to do
LifeBuoy App
- iPhone app
- Designed specifically to assist suicide survivors after a recent attempt
- Offers a daily mood diary, suggestions for decreasing social isolation, and other ways to monitor increased warning signs of suicidality
ReliefLink App
- Award-winning iPhone app
- Assists users with tracking daily mood/thoughts, creating a safety plan, locating the nearest hospitals, and obtaining quick access to coping methods
Virtual Hope Box App
- iPhone and android
- Helps with coping relaxation, distractions from overwhelming emotion, and positive thinking
- Can personalize content on the app to meet your specific needs
TAKE A CRISIS SERIOUSLY!
If you or someone you care about mentions self-injury or suicide, do not keep this a secret.
Contact the National Suicide Prevention Lifeline at 988 for guidance or TEXT “Need to talk” to 741741.
If you believe a friend is in immediate danger, call 9-1-1.
Local Saginaw crisis intervention services:
(989) 792-9732
TDD/TTY (for the deaf or hearing impaired):
(989) 797-3460