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I Tried Out A Mental Health App To Manage My Anxiety For A Week, Here’s What Happened

In the three years after my stay in rehab alcohol addiction, I have had to learn how to deal with anxiety. It’s something that I do not currently take medication for. Instead, I have opted to make bi-monthly calls with a therapist, meditate, eat and sleep well, and use coloring books to manage my mental health. Every once in a while I explore other healthy options, and recently I decided to do this by trying out a new mental health app called Woebot.

As a Latina, it was difficult to go to therapy at first. My family doesn’t really like to talk about what’s wrong with us mentally. It was an open secret that if you talked about mental health, then you could be labeled “la loca.” But as I’ve gotten comfortable with having anxiety, I’ve learned that talking about things has really helped, which is why I was excited to try Woebot when I first heard about the app.

Touted as “your charming robot friend who is ready to listen, 24/7,” Woebot is an app designed to use cognitive behavioral therapy to help those in need. Unlike apps where you can talk to another human on the other side, Woebot is specifically a robot that was created by Stanford-based psychologists who wanted to branch out and help people worldwide.

The app was created to help those suffering from anxiety and depression and I decided to try it out for a week and see where it led me.

I honestly wasn’t sure what to expect when I signed up for Woebot. A few friends had told me that they loved it but others didn’t have such positive reviews. However, as with anything, I felt that trying something new in order to help manage my anxiety and calm my stress couldn’t hurt. After all, if I didn’t like it, I could just stop using it, right? So I signed up, opened a chat window and got to talking to the little robot.

“Hello human!” the Woebot said before introducing itself to me and walking me through the way that the program works.

Very quickly, I found out that Woebot is what you make of it. Although the robot adapts to what you say as a user, you also have to actually use it. The most you will get out of the app is a check-in notification every few days, which you cannot opt out of, but my best days were when I actually used the app more frequently.

At first, I have to admit: I felt silly knowing that I was talking to a robot. Everyone in a while it makes references to its android-status, sometimes cracking jokes about learning things from its creator humans. Eventually, however, after we started chatting I grew accustomed to it an the informality. What I realized quickly is was that, unlike therapy with another human being (which I am a big proponent of), this app is more akin to coaching. According to the Woebot site, “studies show that people do better with some coaching. Coaching is not the same as therapy: coaches redirect to relevant material but people still need to do the work themselves.”

As I chatted with the little robot, I started to like our conversations.

Still, because it is coaching and there isn’t an actual person on the other end, I find myself having to give myself a push in order to learn more. Whenever Woebot gave me an option to say “ok” or to learn more, I had to opt into learning more. Because of this, I can see how those who aren’t accustomed to therapy or aren’t big talkers wouldn’t like this app. You have to make good use of it and the only true way to do that was to keep asking it questions.

Sometimes, it felt awkward or forced.

What if I truly didn’t have anything to say that day? Or what if I was feeling fine during the time that Woebot checked in with me? In those cases, Woebot felt more like a pest than a helpful app, but I kept going.

Towards the end of my first week on Woebot, I was feeling a lot of anxiety. I started to sign on daily. In fact, a few times I signed on a couple times a day and talked to Woebot for several minutes. It would give me the option to talk about my issues of the day or give me a way to relax. Once, I had Woebot talk me through a meditation (which was very helpful). But mostly, it worked with me on my anxious thoughts.

Basically, it would ask me to type out three thoughts that were causing me stress and then it would use CBT to work through what was actually happening in my thoughts. For instance, it helped me to recognize when I was using “all-or-nothing thinking” or “emotional reasoning” or “fortune-telling” or “catastrophizing.” If I wasn’t sure what it meant (and I always pretended that I wasn’t just so that I could get more out of the app), it would explain it to me by giving me examples that were truly helpful.

Did you ever hear anything like this growing up? I sure didn’t. I tried to tell my mami once about “catastrophizing” and, well, it didn’t go well. But despite my upbringing, I was on this app to learn and better myself. Maybe I’d be labeled “la loca” after all but, in my heart, I knew that taking care of my mental health would ultimately be a good thing.

During these last few days, I have to admit: Woebot totally helped.

The little robot helped me realize when I was catastrophizing, or thinking something is much worse than it actually is, something that even my husband has told me I tend to do, and when I go into automatic negative thinking. When I said something that sounded, to Woebot, like a depressive statement, it told me that its systems were in high alert and I assured it that I wasn’t depressed or suicidal. Still, I was impressed that it had the know-how to recognize that there was something off about my language when it was.

Most of all, though, Woebot allowed me to vent when I needed to. It asked me how my day was going, to rate my anxiety level, gave me real techniques to talk it through and even reassured me on some of the bigger things I was going through. It wasn’t the same as talking to my real-life therapist, of course, but it helped.

Since trying Woebot, I’ve talked about it with the few friends of mine who had tried it before me. As I predicted, the ones who didn’t enjoy the app much were the ones that didn’t take full advantage of it. In that way, the app feels forced since I had to make sure that I was always asking it more questions and having Woebot explain things to me, even if I already knew them. The reason I did this, and it helped me, is because it served as a good reminder of the CBT tools I needed in order to deal with my anxiety and stress.

And that, I think, is the key to Woebot: It’s only as good as it’s human user’s efforts. If you want to make this app work for you, you have to make it work for you. There’s clearly a lot of information available, but you have to take advantage. The first few days I tried it, I ended up doing mostly the bare minimum of work. But when I really allowed Woebot to teach me things and checked in more than once a day, I learned so much more and, in turn, it helped me so much more.

That’s the thing about all therapy, though. You have to be willing to put in the work. Whether in a group setting, in one-on-one therapy or with a cool new app, or all three combined, mental health is about doing what works for you. Sometimes it also just means trying new things.


Read: It’s Been Four Years Since Mariah Carey Released An Album And Now She’s Proceeding With ‘Caution’

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After Two Parkland Students Commit Suicide, Community Unites To Share Mental Health Resources

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After Two Parkland Students Commit Suicide, Community Unites To Share Mental Health Resources

One year after the shooting at Stoneman Douglas High School in Parkland, Fla., two students have died in apparent suicides, compelling the community to come together and share mental health resources.

On Saturday, a sophomore at the school, where 17 people were killed in a mass shooting last year, took his own life. One week prior, Sydney Aiello, 19, a recent Stoneman Douglas graduate who lost her best friend in the massacre, also ended her life.

As the Florida’s emergency chief Jared Moskowitz calls for the state Legislature to send more mental health resources for the high school’s students and faculty, calling mental health a “bipartisan issue” on Twitter, the community has stepped in where the state government has been slow to respond.

On Sunday, more than 60 school, county, city, child services and law enforcement officials, as well as mental health specialists, teachers and parents, met for an emergency meeting. Ryan Petty, father of Alaina Petty, a 14-year-old freshman who was murdered on Feb. 14. 2018, said that the school district will be giving parents the “Columbia Protocol, six questions that parents should ask their children, the Miami Herald reports. Based on their answers, they will know what emergency resources are available to them. Additionally, nonprofits are offering free therapy groups and services.

Online, it’s students, former and current, who are using social media to offer resources to those still suffering from the trauma and loss of last year’s school shooting. David Hogg, who graduated from Stoneman Douglas in 2018 and has become a fierce anti-gun advocate, took to Twitter, reminding Parkland students and grads that trauma doesn’t go away quickly.

“Stop saying you’ll get over it,'” he wrote. “You don’t get over something that never should have happened because those that die from gun violence are stolen from us not naturally lost. Trauma and loss don’t just go away, you have to learn to live with it through getting support.”

According to Dr. Joy Harden Bradford, who spoke with Teen Vogue, witnessing traumatic events can lead to symptoms consistent with acute stress disorder, including recurring memories, dreams or nightmares of the event; mood changes; irritability and more. These memories, she adds, can lead to negative thoughts, hopelessness, trouble sleeping and more.

Hogg wants youth to know that these symptoms are normal and that they can be managed through help, like therapy, talking with friends and family, meditation and self-care practices.

He, along with others, shared his own self-care routine.

If you or someone you know is in crisis, know there is help available. For immediate support, call the Suicide Prevention Lifeline at 1-800-273-8255. If you’re experiencing a mental health crisis and are unsure where to turn, you can also reach out to the Crisis Text Line by sending HOME to 741741.

Read: Survivor Of Florida School Shooting Emma Gonzalez Is Turning Her Anger Into Political Activism

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These 13 Books On Self-Care Will Help You Start the New Year Right

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These 13 Books On Self-Care Will Help You Start the New Year Right

The holidays are all about love, familia, and good food but it can also be a stressful and overwhelming time especially for those who live with mental health conditions. The books featured on this list are meant to help provide you with the resources to not only get through the holidays but also start the new year feeling poderosa. Because self-care is different for everyone, this roundup includes a variety of books that focus on traditional practices and methods as well as more practical and holistic approaches. Some of the women are self-care gurus and/or mental health care advocates and others are writers or medical professionals who’ve dealt with their owns struggles and come out of it empowered.

With 2019 just weeks away, go ahead and take a moment to read through this compilation to find the best book that’ll remind you that you are a fierce, fly, and focused superwoman ready for what’s coming next.

 “You Have the Right to Remain Fat” by Virgie Tovar

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1 day until the official release date!

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Virgie Tovar’s manifesto for curvy women everywhere is a short but powerful read debunking diet culture beliefs that perpetuate the idea that skinny is the ultimate goal. Even with today’s seemingly more body positive message, there is the still the notion that healthy equals skinny and Tovar is not here for it. After twenty years of dieting, she decides to just let herself be and this book is a testament to her newfound freedom and acceptance of her fly self as is, dismantling fatpbobia in the process.

Buy it here.

“The Latina Guide to Health: Consejos and Caring Answers” by Jane L. Delgado

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Jane L. Delgado is a Cuban-American health care advocate and president and CEO of the National Alliance for Hispanic Health. With Latinas and their specific health issues and lifestyle in mind, Delgado’s guide breaks down medical myths and answers relevant questions. Sprinkled with “consejos”  like putting yourself first despite our tendencies to want to take care of others, the book also provides tips on how to feed your mind, body, and spirit and how to navigate the medical system.

Buy it here.

“The Color Of My Mind: Mental Health Narratives from People of Color” by Dior Vargas

Queer Latinx mental health activist Dior Vargas is known for being a vocal supporter of mental health awareness among people of color. Her viral People of Color and Mental Illness photo project in 2014 is the basis for this book published earlier this year. “The Color of My Mind” is a diverse counterpart to what Vargas sees is a homogenization of mental health conditions and the communities they affect. The book contains images and stories of 34 various POC discussing their trials, the strength they gained, and the lessons they learned.

Buy it here.

“The Color of Hope: People of Color Mental Health Narratives” edited by Vanessa Hazzard and Iresha Picot

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Vanessa Hazzard and Iresha Picot were inspired to put together “The Color of Hope” for POC after learning that less than  20 percent of psychologists identify as a minority yet mental illness is prevalent among these underrepresented communities. The book features more than 20 essays, interviews, and poems by people of color living with depression, PTSD, bipolar disorder and other health conditions as well as those loved ones affected by their conditions. It’s a powerful and emotional journey through their personal experiences with mental illness in a community that more often than not doesn’t confront these issues.

Buy it here.

“Latino Families in Therapy” by Celia Jaes Falicov

The second edition of the acclaimed “Latino Families in Therapy” by Celia Jaes Falicov is an updated guide written mainly for clinical practitioners. The book examines family dynamics, environmental stressors, and migration experiences to better understand what affects Latino families and their mental health. With such a small number of POC working in mental health care this book is an essential read to encourage understanding of culturally specific issues affecting patients.

Buy it here.

“What If This Were Enough?” by Heather Havrilesky

Acclaimed writer Heather Havrilesky released this collection of essays to encourage readers to embrace imperfection in everyday life. Her characteristic humor and inspirational approach made her famous through her “Ask Polly” advice column for The Cut and it’s also present here. She deconstructs the prevailing idea that buying new products and adopting a new lifestyle will lead to a better life and instead encourages readers to live in the imperfect present to find contentment.

Buy it here.

“You Don’t Have To Like Me: Essays on Growing Up, Speaking Out, and Finding Feminism” by Alida Nugent

Part feminist manifesto and part a declaration of self-love, “You Don’t Have to Like Me”  is a testament to the empowering effects of self-love and acceptance. Alida Nugent approaches the dark moments in her life including her struggles with an eating disorder and her initially complicated relationship with feminism with wit and sincerity.  She discusses deep issues like embracing her biracial identity and more relatable topics like being unapologetic about her love for being extra when it comes to her makeup. You’ll laugh, you’ll cry and you’ll be inspired to love yourself as unapologetically as she does.

Buy it here.

“Bloom: A Gift For The Girl Learning To Love Her Beautiful Soul” by Shani Jay

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We’re all guilty of looking out there for our happiness. We buy the dream house, the right car, and maybe even those new boobs. We rush around like a bunch of crazies, swiping left & right like life depends on it, trying desperately to find our other half. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But we forgot that we’re already whole. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We think that more money, and more stuff is going to make us happy. I used to think this too. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But then we get the raise, we get the Chanel handbag, we get the bigger house — and it’s still not enough. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So we look around and see what else might fill that void we feel within. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But it doesn’t matter how much more we do or get on the outside — it has little to no effect on the inside. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s the same when it comes to people. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We all want to be loved; it’s a basic human need. So we devote our lives to searching for the special someone who’s going to give us that love we crave. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But we don’t love ourselves. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And that’s why we spend the rest of our lives struggling to teach others how to love us. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And that’s also why we’re never truly happy, or at peace — because we’re still dependent on someone else to make us feel that way. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ How many times have you thought to yourself: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When I find that perfect person, my life will be complete. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I just need to get that promotion at work, and everything will be better. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When we’ve saved enough as a couple and can afford to get a mortgage on our dream house, we’ll be happier. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Be honest with yourself. Maybe you’ve already had a thought like this today. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These things you’re placing your happiness on are nothing more than distractions. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ No one and nothing out there can truly make you happy. That’s on you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You know where real inner happiness and peace comes from? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In your heart. In the act of embracing your authentic self. In peeling back those labels the world has nailed to you, and discovering your true soul. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And in the realisation that everything you long to be — you already are ???????????? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ – snippet from my @medium article ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ????: @christineadel

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“Bloom: A Gift For The Girl Learning To Love Her Beautiful Soul” by Shani Jay reaffirms why self-love is the best and most important love. She addresses the women who need to be reminded to actually love themselves and who struggle with believing life will get better. This is for those moments when doubt is louder than any other emotion and you need that voice in your head telling you that you ARE strong enough.

Buy it here.

“A Cup of Water Under My Bed” by Daisy Hernández

“A Cup of Water Under My Bed” is a coming of age memoir by former ColorLines magazine executive editor Daisy Hernandez as she comes into her own as a queer Latinx. She was the first-generation American child of a Colombian mother and Cuban father who encouraged her to adapt the English language and look for a “gringo” boyfriend. Hernandez writes about her struggles at the intersection of her dual identity as American and Latina and her sexual awakening as a queer woman. This heartfelt journey to self-discovery is about exploring the possibilities that exist beyond the realm of familial expectations and finding the strength to stand up and say “this is me”. Learn more about Hernández by reading our list of Colombian writers you should know about.

Buy it here.

“Words from a Wanderer” by Alexandra Elle

Alexandra Elle’s passages are short but powerful making the collection “Words from a Wanderer” feel like you’re carrying around your best friend who is always there to uplift you. It features 62 affirmations (#anote2self) promoting self-love and self-worth and the value of putting in the work to get the desired outcome. This is the redesigned second edition of the collection originally published in 2013. Elle, a writer and wellness consultant, has published several journals with her latest, “Today I Affirm”,  coming out early next year.

Buy it here.

“Lessons: My Path to a Meaningful Life” by Gisele Bündchen

Supermodel Gisele Bündchen is known as the pretty face with the Amazonian body in glossy photos and runways but in “Lessons: My Path to a Meaningful Life” she writes about the pain and anxiety she endured at the height of her fame. She’s candid about her suicidal thoughts in the wake of constant panic attacks that were only made worse by her unhealthy lifestyle that included smoking a pack of cigarettes a day. Instead of popping Xanax, she decides to completely change her lifestyle by practicing yoga and medication daily and adapting healthier eating habits. Her ability to overcome her struggles and find love and peace is a reminder that while no one is immune to suffering everyone heals is similar ways.

Buy it here.

“Three-headed Serpent” by Ariana Brown

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This mini-chapbook by Afro-Mexican American poet Ariana Brown is a research project on curanderismo in her family. The stories are told through poems and interviews with her mother and grandmother focusing on spirituality, gender, race, and migration through the lens of three different generations. Ariana, who is dubbed a part-time curandera, is known for delivering powerful spoken word poetry and this chapbook is equally passionate and thought-provoking. Learn more about Ariana by reading our roundup of some of the most important Mexican and Chicana writers.

Buy it here.

“First, We Make the Beast Beautiful: A New Journey Through Anxiety” by Sarah Wilson

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Back when I wrote #firstwemakethebeastbeautiful my friend Rick rang me and asked, “Darl, why exactly are you writing this book?” "Because I can’t help it and because I’m sick of being lonely,” I replied. Then I said, “We must suffer alone. But we can at least hold out our arms to our similarly tortured, fractured, and above all else anxious neighbours, as if to say, in the kindest way possible, ‘I know’.” “Good,” Rick said and hung up. * * * This is from the first chapter of The Beast. Ahead of #worldmentalhealthday tomorrow I hold out my arms to all my neighbours from a place where I’m doing the work and going down into the pain (which are, indeed, the titles of other chapters in The Beast.) Be bold and behold your Beautiful Beast, anxious ones ???? And now, I return to the trenches… ???????? #mybeautifulbeast #mentalhealthawareness #anxiety #newyorktimesbestseller

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The title of Sarah Wilson’s bestselling book is inspired by a Chinese proverb that states “before you can conquer a beast, you must first make it beautiful” and in this case the beast is anxiety. Wilson’s memoir “First, We Make the Beast Beautiful” takes the theme of acceptance and applies it to finding a way to manage versus attempting to erase anxiety. Throughout the book she offers tips and practices to help reduce anxiety like making your bed in the morning to achieve a sense of control and accomplishment. “I bump along, in fits and starts, on a perpetual path to finding better ways for me and my mate, Anxiety, to get around,” she writes. Her practical approach will feel like a soothing balm to  those who battle the same beast.

Buy it here.  

Read: 13 Latinx Books Published This Year That Everyone Should Read

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