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The latest ways tech can benefit your mental health

A trend that's been gaining traction since 2020, the integration of mental wellness and technology is showing no sign of slowing down. Here are some ways you can tap on technology to support your mental well-being

By Chelsia Tan - 

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You may have been tracking your steps or recording your sleep cycle with your smart watch. Soon, you might even be able to detect symptoms of depression through an iPhone or Apple Watch.

According to The Wall Street Journal, tech giant Apple is said to be working with the University of California, Los Angeles, and pharmaceutical company Biogen to develop iPhone features that could help diagnose mental health conditions like anxiety and depression, as well as signs of cognitive decline. Researchers have also reportedly been conducting studies with data ranging from mobility and sleep patterns to facial expressions and heart rates.

While the focus on one’s headspace is fast moving into the tech-enabled sphere, it’s still prudent to seek the help of mental health professionals.

Says Dr Jimmy Lee, a senior consultant with the Institute of Mental Health: “These wearables might provide regular self-assessments of mood or stress levels, and provide feedback to the user. They might be useful monitoring tools, but at present, they are not diagnostic instruments. Digital technology does not provide a medical diagnosis. Also, the accuracy of some tools in predicting emotional states are under evaluation.”

Dr Teng Jia Ying, a consultant with the Department of Psychological Medicine at National University Hospital, shares that while wearable technology can be used to track behaviours like physical exercise and sleep as “these are often difficult to quantify and recall accurately”, a proper evaluation is still required to diagnose mental health symptoms.

“If data on an individual’s sleep and physical activity from wearable technology is combined with results of self-rating questionnaires that screen for depressive symptoms, it’s potentially possible to determine whether one has a high likelihood of depression or not.

“However, for clinically significant depression, a detailed evaluation by a trained mental health professional would still be needed to confirm the diagnosis, assess the severity of the condition, and determine the level of risk.”

Still, Dr Lee – who is part of the development team behind Mindline.sg, a free web app that links Singaporeans to mental health resources – notes that digital technology does have the potential to enhance mental healthcare.

"Digital tools provide a platform for users to be more aware of their physiological and emotional states. Some tools include educational and self-help resources to raise one’s understanding of mental health and tips to manage it. They might also include resources on where users can get professional help,” he says.

Thinking of incorporating tech-enabled tools into your own mental health routine? From apps to podcasts, these are the digital resources to consider.

Apps

INSIGHT TIMER

1/10

Available on iOS and Android; insighttimer.com

What it is This free app not only features over 130,000 free guided meditations by certified life coaches and celebrities like Gisele Bundchen and Russell Brand, it also gives users access to self-help and mindfulness courses, ambient music, free yoga classes, and interactive events with experts on psychology and well-being.

What else While most of the content is free, you may have to pay a registration fee for some workshops, which start from US$20 (S$27).

LUMIHEALTH

2/10

Available on iOS and Android; lumihealth.sg

What it is This health and wellness programme by Singapore’s Health Promotion Board (HPB) is best used with an Apple Watch. By tracking your Apple Watch activity and health goals, the app provides personalised health tips ranging from making healthier food choices to managing stress.

What else Users are encouraged to care for their overall well-being by closing their activity rings and completing challenges for Lumipoints. These points can be converted into coins, which are redeemable for HPB e-vouchers that can be used at participating retailers.

INTELLECT: CREATE A BETTER YOU

3/10

Available on iOS and Android; intellect.co

What it is To create better awareness of mental health, Singapore-based start-up Intellect – which raised US$10 million (S$13.6 million) in pre-Series A funding to expand across Asia – developed a platform where users can seek help through self-guided programmes. Designed by psychologists and behavioural experts, they utilise cognitive behavioural therapy techniques that focus on managing anxiety, self-esteem and relationships.

What else The app also provides resources – such as SOS hotlines that connect to licensed mental health professionals – to help those who are in distress.
Wearables

OURA RING GENERATION 3 US$299 (S$405)

4/10

ouraring.com

What it is This sleek and stylish smart ring by Finnish health technology company Oura Health is equipped with green LEDs that monitor heart rate 24/7. It also senses when you’re relaxed and resting, allowing you to track if you’re taking enough breaks in a day. Other new features include an improved temperature system that reads your temperature in real-time, period prediction, an enhanced sleep tracker, as well as blood oxygen sensing, which will be launched this year.

What else Users will have to download the Oura app on their phones to sync daily health insights. Full access to its features – such as personalised recommendations and educational content – is available with a monthly membership of US$5.99 (comes with a free six-month membership).

MUSE S US$399.99 (S$542)

5/10

choosemuse.com

What it is This “brain sensing” headband measures brain activity with four electroencephalography (EEG) sensors, which detect abnormalities in brain waves or in the electrical activity of your brain. It taps on real-time biofeedback to enhance one’s mindfulness practice and improve sleep quality by personalising meditation sessions or sleep according to changes in your brain activity.

What else Simply strap on the headband, and access the Muse app on your phone – the app contains over 500 guided meditation sessions, soothing soundscapes, and step-by-step courses by experts. Biofeedback+ and monthly content are available with the Muse Premium Subscription at US$12.99 per month or US$94.99 per year.

FITBIT CHARGE 5 US$179.95 (S$244)

6/10

fitbit.com

What it is The latest Fitbit Charge 5 comes with advanced features, such as on-wrist electrodermal activity and electrocardiogram sensors to detect irregular heart rhythm, and an Exploratory Data Analysis (EDA) Scan app to monitor and track your body’s reaction to stress, providing you with insights to your daily stressors. It also gives you a daily score of your body’s physical response to stress.

What else For a more detailed breakdown of your Stress Management Score – accessible on the Fitbit app – you’ll need to subscribe to a six- month Fitbit Premium membership from US$9.99 per month.
Podcasts

ON BEING

7/10

Available on Spotify and Apple Podcasts; onbeing.org

What it is: If you’ve been pondering the “big” philosophical and existential questions of life, this podcast is for you. Hosted by Krista Tippett – a Peabody Award-winning radio broadcaster, New York Times best-selling author, and a 2014 recipient of the National Humanities Medal – On Being dives into topics ranging from how we can use a “compassionate body scan” as a stress management technique to finding ease in loneliness and solitude.

What else: From April to June this year, listeners can look forward to sessions with speakers such as poet Marie Howe, novelist Min Jin Lee and social activist Adrienne Maree Brown.

THE HAPPINESS LAB WITH DR LAURIE SANTOS

8/10

Available on Spotify and Apple Podcasts; happinesslab.fm

What it is: The Happiness Lab is a spin-off from Dr Laurie Santos’ immensely popular course, Psychology and the Good Life, at Yale University. Similar to her class, the podcast discusses the latest scientific research on happiness, as well as stories that could inspire you to live a happier and more fulfilling life.

What else: For those who are interested in a more in-depth exploration on the subject of happiness, a version of Dr Santos’ Yale course – its most popular one in 300 years – is available for free on online course provider Coursera (coursera.org/learn/the-science-of-well-being).

APPLE FITNESS+

9/10

Go on a meditative walk with Season 3 of Apple’s guided workout service Time To Walk. Launched in 2021, this feature on Apple Fitness+ allows users to tune in to inspiring stories from the likes of Prince William and country singer Dolly Parton – its latest line-up includes guests such as comedian Rebel Wilson and boxer Sugar Ray Leonard.

Feeling overwhelmed at work? Pause, and do a self-assessment

10/10

The Ministry of Health’s Office for Healthcare Transformation has recently unveiled Mindline at Work (mindline.sg), an extension to the self- assessment webapp, Mindline, which was launched in 2020.

While Mindline offers a broad range of resources for the general population, Mindline at Work focuses specifically on tips, self-care exercises and mood assessment tools to help those who are facing intense work stressors and anxieties. Need to chat about your feelings? Try sharing them with Wysa, a mental health chatbot designed to provide professional and clinically safe support.

A version of this story was first published in the April 2022 issue of Her World.

Tags

appsmental healthmental wellnesspodcastsTechnologywearable technology
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