Analysis: Digital technology can provide information, be a helpful stepping stone, and can be used to enhance face-to-face support
When it comes to your mental health, getting the right type of help at the right time is key. Most people in Ireland own a smartphone, tablet or wearable device, and use their device to understand and get support for their health. Recent research provides examples of when digital technology can be used to improve mental health. At a time when the dangers of digital technology are talked about often, here's how digital tech can actually help your mental health.
Getting information and finding help
For many people, accessing support online is less stigmatising, and can be available when and where they need it. In Ireland last year alone, the HSE’s mental health information website www.yourmentalhealth.ie recorded 2.5 million page views. Of those, over 12,000 people created a personal My Mental Health Plan. This involves answering four brief questions to get advice and tools to improve your mental health. Approximately 1,000 people per month use the free guided online Cognitive Behaviour Therapy programme provided by the HSE and Silvercloud. Since its launch in 2020, TextAboutIt, the national crisis textline team had over 220,450 conversations with people who texted 50808 seeking support. Jigsaw, the National Centre for Youth Mental Health, offers free mental health support, both online and in-person, to young people aged 12-25. Almost half a million people visit for the site for information, advice and Live Chat each year.
Monitoring and tracking
Tracking activity levels, sleep, and other aspects of our physical health using wearables and mobile apps, for example MoodFit or Daylio, has become part of everyday life. Now, more people are using mobile devices and wearables to monitor their mental health. Tracking your mood, thoughts or behaviours, can give you a better understanding of your mental health, helping you identify your triggers and patterns. It can also be useful to share these insights with a mental health professional. Researchers at UL are investigating how mood monitoring can be used as part of face-to-face mental health services.
From Jigsaw, What is Jigsaw Live Chat?
Mental health apps
Many apps offer meditation, relaxation exercises, mindfulness practices as well as mood tracking. Apps like Headspace and Calm are designed to help reduce stress, anxiety, and promote overall mental well-being. A safety plan is a plan completed with a healthcare professional that describes the steps to take in an emotional crisis. Being able to create and store your safety plan on your phone helps you to use it when and where you need it. The SafePlan app was developed by Irish researchers and mental health professionals, in partnership with young people and those who have experienced mental health difficulties and is free to download in the Apple app store.
Video-enabled care
When people access psychological therapy, face-to-face and video-enabled care have both been found to be effective. The therapeutic relationship has a big impact on whether or not therapy works. When comparing online versus face-to-face, your own preference, the difficulties you face, and your therapist’s approach are all important to consider. Face-to-face therapy is the preferred option for most. Those who prefer online therapy say that it reduces the time taken to commute to a clinic, can be less disruptive to family or work life and that they feel more comfortable in their own environment. Most services, to better meet people’s needs will offer online, in-person or a blend of both.
Online courses
Mental Health and advocacy organisations have developed self-paced online courses designed to support mental health recovery. Mid West ARIES is a recovery education service that offers a range of courses, information and educational materials to support recovery and wellbeing. Partnering with people who have experience of mental health difficulties, their family members and clinicians, has been key to the success of their supports. As a result, their online courses, webinars, audiobooks and resources are used by people who previously might have found accessing this kind of help a challenge (adult mental health inpatients, mothers experiencing perinatal mental health difficulties, older people etc). You can find out more here.
From HSE Mid West ARIES, My Perinatal Self Care Audiobook part 1
Avatar therapy
Inspired by video games, Avatar Therapy has been shown to be an effective treatment for people who hear voices. It involves the person choosing an avatar that represents the voice the person hears and providing an opportunity in the safety of a therapy session for the person to talk back to the voice. Avatar therapy has been found to be effective in reducing voice hearing in those experiencing psychosis. Interestingly, it even seems to be effective in those who have heard voices for long periods of time.
Online communities
Online forums and social media groups can offer connection with people experiencing similar challenges. Togetherall is an online community where people support each other anonymously to improve mental health and wellbeing. Free, 24/7 access is available to all students at publicly funded higher education institutes across Ireland.
Digital technology can provide information, a helpful stepping stone to receiving the right support, and can be used to enhance face-to-face support. When it comes to mental health, everyone is different, and having a range of tools to choose from can help you find what’s right for you.
To find out more about tools available to help improve your mental health go to:
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The views expressed here are those of the author and do not represent or reflect the views of RTÉ
