Counseling and Testing

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Visit our YouTube Channel: CTC Relax 

Academic Skills

  • Notetaking 
  • Procrastination
  • Reading, writing, & exams
  • Test anxiety
  • Time management
  • Top 10 study strategies
  • BLOOM* (APP)
    Description: Sends reminders to keep you motivated in working towards your goals, to mak
    e healthy choices, stay connected with others, manage stress, strengthen your spirit, save money, advance your career, and enhance your creativity.  iTunes only.
    Cost: Free
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  • COACH.ME (APP)
    Description: Uses reminders and a built-in community to aid you in achieving your goals. Positive habit forming app that helps you focus on achieving your goals.  Has more than 200,000 different goals.  Get reminders, ask for advice from the community, and track your progress.
    Cost: Free
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Addictions

Anxiety

  • Anxiety Self Assessment
  • Calm.com (external website)
  • Relaxation - uhs.wisc.edu (UW external website)
  • Freshman Anxiety/Homesickness
  • Mandala Coloring Pages
  • Anxiety
  • Test anxiety
  • STOP PANIC AND WORRY (APP) 
    Description: Focuses on the fear of having a panic attack due to Panic Disorder and of the sensations when having a panic attack. Includes articles about panic/anxiety and CBT treatment, thought diary to challenge fearful thinking, calming/relaxation tools, and audio coaching through panic attacks. Google Play only. 
    Cost:Free 
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  • WORRY BOX (APP)  
    Description: Use the worry cognitive diary to learn to cope with worry. If it's controllable, you can list the steps you can take to manage the worry. If it's not controllable, select from the list of coping statements to help you think about it differently. Includes relaxation audio.  Google Play only. 
    Cost:: Free 
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  • MINDSHIFT (APP) 
    Description: Helps you learn how to relax, develop more helpful ways of thinking, and identify active steps that will help you take charge of your anxiety. Includes specific strategies to deal with different types of anxiety. 
    Cost: Free
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  • SAM: SELF-HELP ANXIETY MANAGEMENT  
    Description: Offers self-help methods for managing anxiety covering: information about anxiety, thinking and anxiety, physical relaxation, mental relaxation, and health and anxiety. Build your own toolkit of SAM resources. Includes a self-monitoring tool.  
    Cost: Free 
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  • eCBT CALM  
    Description: Helps people who are feeling stressed and want to learn relaxation skills. It assesses your stress level, provides relaxation skills, and also includes links to online resources for stress and anxiety. iTunes only. 
    Cost: $0.99 
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  • BREATHE2RELAX (APP)  
    Description: You can record your stress level, read information about the effects of stress on the body, and use the hands-on diaphragmatic breathing exercise to learn to relax. 
    Cost: Free 
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  • TACTICAL BREATHER APP 
    Description: Helps you gain control over your body’s response to stress. Use to learn tactical breathing and gain control over physiological and psychological responses to stress, such as your heart rate, emotions, and concentration. Developed for use during intense combat situations, but can be used to help with nearly any stressful life situation. 
    Cost: Free 
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  • RELAX MELODIES (APP) 
    Description: Create your favorite mix of sounds and melodies to help you relax. Includes features such as white noise sounds and music melodies to help you sleep or relax. Mix your favorite sounds and music together with different volumes to create your own personal melodies.  
    Cost: Free 
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  • CALM (APP) 
    Description: Relax using meditations, nature sounds, and peaceful music. Can help you meditate, sleep, relax and much more. Includes features such as guided meditation sessions from 2 to 30 minutes, Days of Calm program for learning how to meditate, music tracks, and nature scenes.  
    Cost: Free  
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  • BE GROUNDED (APP) 
    Description: Finding yourself distracted and caught up in your thoughts? Use audio exercises to help stay in the present when your mind is anywhere but here and now. iTunes only. 
    Cost: Free  
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  • SIMPLY YOGA FREE  
    Description: Walks you through practicing a variety of yoga poses. Contains a 20, 40 and 60 minute yoga routine that take you through each pose. Each pose is demonstrated by a certified personal trainer, so simply choose your workout length and follow along in the comfort of your own home. 
    Cost: Free 
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  • YOGA-PEDIA (APP) 
    Description: Walks you through practicing a variety of yoga poses. Includes images and instructions for nearly 100 yoga poses and mudras. Includes a "pose of the day" feature where each day, you can stream a short audio lesson for one of the poses included in the app.  
    Cost: Free  
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  • HEADSPACE (APP) 
    Description: Ten day program to learn the basics of meditation. This app will teach you the basics of meditation in 10 minute daily sessions for 10 days. If you enjoy Take10 and want to learn more, then you can choose to continue and get access to further meditation resources. 
    Cost: <free > Free
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  • SIMPLY BEING GUIDED MEDITATION (APP) 
    Description: Promotes relaxation and stress relief through customizable meditations. Allows you to choose from 4 meditation times and gives you the option to listen with or without music/nature sounds. 
    Cost: $1.99 
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Depression

  • Depression self assessment
  • Seasonal Affective Disorder
  • Depression
  • COGNITIVE DIARY CBT (APP) 
    Description: Learn to challenge irrational thinking related to depression and anxiety. Helps you to determine some ways to challenge irrational thinking related to depression and anxiety. Based on cognitive-behavioral therapy (CBT). Keep track of thoughts and emotions, categorize irrational thoughts, and practice replacing these thoughts with rational ones. Google Play only. 
    Cost: Free 
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  • DEPRESSION CBT SELF-HELP GUIDE (APP)  
    Description: Learning to manage depression through thought challenging and self-care. Management of depression involves understanding depression and contributing factors. Learning to manage stress and engage in self-care behaviors can improve your symptoms. Contains a depression severity test, audios, articles, a cognitive diary, and a motivational points system that help you learn how to do this. Google Play only. 
    Cost: Free
     
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  • eCBT MOOD  (APP) 
    Description: Learn how to identify and challenge the distorted thinking that can fuel depression. Aims to help you learn how to identify and challenge the distorted thinking that fuels depression. Includes feelings and thoughts log, automatic thought identification tool, structured automatic thought challenge tool, mood assessments and reports, and ability to share results with your mental health professional. iTunes only. 
    Cost: $0.99 
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  • WHATSMYM3 (APP) 
    Description: Take a three minute test for depression, anxiety, bipolar disorder, and PTSD. Your M3 score is a number that will help you and your health care provider understand if you have a treatable mood disorder, like depression, anxiety, bipolar disorder, or PTSD. You can monitor your score to see how your mental health changes over time. 
    Cost: Free
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  • T2 MOOD TRACKER (APP)\
    Description: Track your emotional experience over time, look for patterns, and share this information with your health care provider. You use simple sliders to rate yourself on different scales (e.g., an anxiety scale), and the app automatically graphs your inputs. You can also make notes describing things that happened that day that may have affected your moods. 
    Cost: Free
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  • OPTIMISM (APP)
    Description: Track your mood, learn your triggers, and become aware of warning signs of a decline. This is a mood charting app that helps you to develop and monitor health strategies, learn the “triggers” of a decline in your mental health, and recognize the early warning signs of a decline. Detailed charts and reports can be emailed to yourself and shared with your mental health provider. iTunes only.  iTunes only.
    Cost: Free
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  • DBT SELF-HELP (APP)
    Description: Helps you manage overwhelming emotions, break destructive impulsive behaviors, navigate relationships, and cultivate mindfulness. Contains skill descriptions with rationale and practice tips that will help you develop and practice the needed skills.
    Cost: $1.75-3.99
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  • STRESS CHECK (APP)
    Description: Provides you with an overall stress score that can be tracked over time and learn ways to reduce your stress level. You can examine your specific areas of stress: interpersonal, physiological, situational, control. All results are paired with useful descriptions and actionable recommendations. iTunes only.
    Cost: Free
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  • GRATITUDE & HAPPINESS (APP)
    Description: Keep track of what impacts your happiness. Tracks four happiness items and displays those in daily, weekly, and monthly graphs to show progress and how things are related: Degree of Happiness, Express Gratitude, In Touch with Friends, Acts of Kindness. iTunes only.
    Cost: $4.99
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  • MOODY ME (APP)
    Description: Track your mood to find out what makes you feel good. Log your mood, note what affects it, and record any treatments you are taking. Take pictures of what makes you happy and play them back for an instant lift. iTunes only.
    Cost: Free
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Eating Disorders/Body Image/Nutrition

  • RR EATING DISORDER MANAGEMENT (APP) 
    Description: Helps you in your journey of recovery from eating disorders. Helps you in your journey of recovery from eating disorders. Keep a record of meals, thoughts, and feelings. Customize your log form, meal plan, reminder schedules and alarm tones. Share your Recovery Record with your treatment team.  
    Cost: 
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Grief

Grief (brochure)

Helping Others

Medication

  • MEDISAFE (APP) 
    Description: Use a virtual pill box to get reminders to take your medication. With just a few simple steps, you can add a medication, get reminders, and track your progress. The app can notify a designated person if you forget to take your medication. 
    Cost: Free 
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Post Traumatic Stress Disorder (PTSD)

Self Esteem

  • SELF-ESTEEM BLACKBOARD(APP) 
    Description: Create a board of self-affirming statements to build your self-esteem. Description: Developed using the methods of cognitive-behavioral therapy (CBT) to help improve self-esteem. Read articles about self-esteem and CBT, create and review positive self-affirmations, and listen to audio to help change negative self-talk. Google Play only. 
    Cost: Free 
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Sexual Orientation

Sleep

  • DEEP SLEEP WITH ANDREW JOHNSON (APP) 
    Description: A guided meditation to help you sleep. Put on your headphones and drift to sleep with this relaxing guided meditation intended to clear your mind and enable you to get deep restful sleep. 
    Cost: $2.99  
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  • NATURE SOUNDS RELAX AND SLEEP (APP)  
    Description: Choose from a list of 6 different relaxing sounds of nature which include thunder, ocean sounds, sea, bird sounds, rain, night in jungle, water sounds, waterfall, and nature. Google Play only. 
    Cost: Free 
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  • SLEEP CYCLE (APP) 
    Description: Helps you feel rested by waking you up in your lightest sleep phase. An intelligent alarm clock that analyzes your sleep and wakes you in the lightest sleep phase – the natural way to wake up feeling rested and relaxed. Choose a relaxing alarm tone which will crescendo in volume.  
    Cost: $0.99-$1.69 
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Suicide Prevention

  • A FRIEND ASKS  
    Description: Learn how to help someone struggling with thoughts of suicide. 
    Cost: Free 
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  • VIRTUAL HOPE BOX
    Description: A resource of coping tools if you are considering suicide. 
    Cost: Free 
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  • SUICIDE SAFETY PLAN 
    Description:Helps you access resources and coping tools if you are considering suicide. 
    Cost: Free 
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Violence

  • Anger Management
  • Violence self assessment (link)
  • CIRCLE OF 6  
    Description: Contact people you trust to help you in uncomfortable or risky situations. Choose 6 trusted friends to add to your circle. If you get into an uncomfortable or risky situation, use Circle of 6 to automatically send your circle a pre-programmed SMS alert message, with your exact location. In critical situations, use it to call hotlines or emergency numbers.  
    Cost: Free 
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