digital tools for mental health support

Technology is making mental health support more accessible than ever. Through digital devices like smartphones, websites, text messages and headsets, there are different ways in which digital tools can be used to support mental wellbeing. 

Mental health apps 

There are thousands of apps designed to support emotional health, from stress relief and anxiety management to therapy-based tools. These apps often include features such as: 

• Daily self-care tools: This can include breathing exercises, mood tracking or medication reminders. 
• Support for mental health conditions: These could be depression, anxiety, Post-Traumatic Stress Disorder (PTSD), Obsessive-compulsive disorder (OCD) and substance use. Some apps use elements from proven talking therapies like Cognitive Behavioural Therapy (CBT). 

Positives: Many are free or low-cost and you can use them anytime, anywhere and at your own pace. 

Things to consider: Not all apps are evidence-based. Some may not protect your privacy or use your data responsibly. 

Tip: Stick to apps recommended by trusted organisations like Mind or the NHS. 

Virtual Reality (VR) for mental health 

Virtual Reality (VR) allows people to experience realistic scenarios through a headset. It can be used to practise coping skills or face fears in a safe and controlled way. One example is the gameChange programme which helps people with anxiety – especially those who find it hard to leave the house. 

Positives: It’s immersive and can feel very real, helping people practise in-the-moment skills.

Things to consider: VR therapy isn’t widely available yet and the technology can be expensive. 

Artificial Intelligence (AI) and mental health 

AI is now being used to power mental health chatbots with programmes that can hold conversations and offer support. These tools are improving, with some offering more natural, human-like responses. 

• They can help people learn about mental health (called psychoeducation) 
• Some people use them as virtual companions, especially if they don’t feel comfortable speaking to a person right away. 

Positives: Easy to access and available anytime. Great for people who are just starting to explore support.

Things to consider: AI is still learning. It might make mistakes, give wrong advice and the information it’s trained on isn’t always reliable. 

Reminder: AI is a tool, not a therapist. If you’re struggling, talking to a real human can make a big difference.  

understanding the link between technology and mental health 

While digital tools can be helpful, the way we use technology – especially social media and AI – can also affect how we feel. 

Social media and young people 

In recent years, people have become increasingly worried about declining teen mental health, especially as social media use has skyrocketed. Social media is a major part of the conversation around technology and mental health of young people as it allows themi to stay connected and express themselves. But it can also bring challenges, especially during a time when emotions and social identity are still developing. 

Some concerns include: 

• Comparing yourself to others 
• Feeling pressure to look or act a certain way 
• Being exposed to harmful content. 

But so far, research hasn’t shown clear answers. Recent studies suggest that daily screen time has only a very small effect, if any, on teen wellbeing. The effect on wellbeing is likely to depend on how social media is used. Being exposed to self-harm content is very different from learning new skills on YouTube and that matters for mental health. 

Tip: Ask yourself: How do I feel after using social media? If it leaves you feeling low, it might be time to take a break or change what you’re seeing. 

Relying on AI companions 

Many people now use AI-powered assistants like Siri, Alexa or chatbots that talk like friends. This can feel comforting, especially if you’re feeling lonely or anxious. But there are some things to be mindful of. 

Emotional dependence 

Some people may begin to rely too much on these tools, especially if they’re feeling isolated. Research suggests this can happen more often in people with social anxiety or who tend to overthink. 

Cognitive effects 

With over 77% of teens and 92% of university students in the UK using AI like ChatGPT for schoolwork, there is growing concern that heavy reliance on AI could reduce young people’s intelligence, creativity or resourcefulness. 

A recent study looked at brain activity while students wrote essays in different ways: with ChatGPT, using internet searches or offline. Those using ChatGPT from the start showed less brain engagement. But, students who began writing on their own and then used ChatGPT later had more brain activity. This means that how and when AI is used can make a big difference to learning. 

Tip: Try to use AI as a partner in learning, not a replacement. If you use it, build your own ideas first. 

potential risks and online safety concerns 

Technology offers us a lot. It’s important to be aware of risks, especially for children and teens. 

Cyberbullying 

Cyberbullying is when someone is repeatedly targeted online in a way that causes harm. It can happen through messages, social media or group chats and it can feel relentless. Although it’s less common than face-to-face bullying, it can be especially harmful because it’s often anonymous, can reach a wide audience and the messages can be hard to remove. 

Recent research found that about 1 in 20 girls and 1 in 50 boys had experienced regular cyberbullying in the last few months. In most cases, it happened alongside traditional bullying, not on its own. 

Tip: If this is happening to you or someone you know, you’re not alone. There is support. Talk to someone you trust or visit organisations like Childline for help. 

Online sexual exploitation and abuse 

This includes serious behaviours like online grooming, unwanted sexting or being exposed to sexual content. These can happen to anyone and they’re never the victim’s fault. 

Recent research shows that 1 in 12 children around the world has experienced some form of online sexual abuse in the past year. Girls and boys are affected equally. 

Tip for parents and carers: Keep communication open. Let children know they can come to you with anything, even the hard stuff. 

AI safety for children 

AI-powered toys or devices may seem friendly, but they can’t truly understand feelings. Sometimes, they may respond in confusing or even unsafe ways to sensitive topics. 

• Children might get harmful advice 
• Devices could misunderstand emotional questions. 

Tip: Supervise use of AI around kids and talk with them about what’s real and what isn’t. 

‘technology panics’: A history of worry 

Worried about what all this means for the future? You’re not alone and you’re not the first. 

Throughout history, every new bit of ‘technology’ – books, radio and TV – has caused worry. We’ve seen this before. The key is to stay informed and balanced. Technology isn’t good or bad – it’s how we use it that matters. 

self-care tips

Technology has huge potential to support mental health, especially when used mindfully. It can connect us, educate us and offer help when we need it most. But like any tool, it comes with risks. 

What you can do: 

• Be curious, but cautious. 
• Ask questions about the apps and tools you use, always making sure they are evidence-based.  
• Talk openly with others about how technology affects your wellbeing. 
• Be mindful of what content you consume and how it makes you feel.  
• Take breaks from technology and social media when needed. Your mental health comes first. 

Our National Advice and Support Service can help you and people you care for with mental health concerns and money worries.

We can link and signpost you to relevant local and national support, including our own Change Mental Health services, as well supporting with debt, grants and benefits.

The service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm to 1.30pm). Contact 0808 8010 515, email advice@changemh.org or fill in the form on the service webpage.

For full details about the service, visit the National Advice and Support Service webpage.