Online Tools for Stress Management

Stress is a significant public health concern linked to poor mental and physical outcomes. To address this, developers have created online tools that make stress management more accessible. These platforms also help overcome barriers to traditional, face-to-face care. Many evidence-based online strategies are available to support stress relief and promote overall well-being.

Understanding the Role of Online Tools in Stress Management

Chronic stress is rising in industrialized societies, where work and home life demands are increasingly complex. In the United States, approximately 75% of individuals report experiencing significant stress, while 11% of Germans report high levels of chronic stress ^[1][2].

At the same time, screen time continues to rise. Studies indicate that people spend an average of seven hours per day on screens, with four and a half hours on mobile devices. Given this trend, online stress management tools offer a promising way to integrate healthy coping strategies into daily life. These tools can also help address common barriers to traditional in-person interventions, such as time constraints, cost, and accessibility.

There is a wide range of evidence-based online stress management strategies ^[3][4][5] categorized into three key areas identified by researchers:

Instrumental strategies 

These strategies are focused on preventing and managing stress through practical actions such as:

• Education and skill-building
• Seeking social support
• Developing communication and time management skills
• Practicing self-discipline and organization

Mental Strategies 

These tools are designed to reshape thought patterns and build emotional resilience. This includes:

• Accepting reality and circumstances
• Reframing difficulties as challenges instead of threats
• Reducing internal stress amplifiers
• Building self-efficacy and a growth mindset

Regenerative strategies

With regenerative strategies, the focus is on recovery and restoring balance after stress exposure. Examples include:

• Mindfulness and meditation
• Breathing exercises and relaxation techniques
• Healthy nutrition and hydration
• Stretching, music, and physical exercise

Digital Mental Health Tools

Digital mental health refers to using technology to support, enhance, or deliver mental health care services. As mental health challenges continue to rise globally, digital tools are becoming an essential component of modern mental health care, offering scalable, accessible, and often cost-effective solutions. These tools are designed to supplement or, in some cases, replace traditional face-to-face care.

Digital mental health includes a wide range of platforms and technologies, such as:

• Online portals through healthcare providers or clinics
• Informational websites such as the National Institute of Mental Health, Psychology Today, or WebMD
• Chatbots that offer basic mental health support or guided exercises
• Mobile health apps, such as BetterHelp, Headspace, and Calm
• Wearable devices like smartwatches that track sleep, heart rate, and stress indicators
• Virtual reality (VR) tools for exposure therapy in conditions like agoraphobia or social anxiety

Research suggests that digital mental health tools can be highly effective when used as standalone self-help resources or as supplements to professional care. They often offer partial guidance (e.g., app-based CBT with minimal clinician involvement) or fully guided care with licensed professionals through telehealth platforms ^[3][4][5].

Digital mental health tools are helping to make support more accessible and inclusive by:

• Reaching underserved populations, including those in remote or rural areas, or individuals hesitant to seek in-person care due to stigma.
• Bridging care gaps, offering interim support for individuals on waitlists for therapy or psychiatry services.
• Improve clinical efficiency, enable professionals to track client progress, assign homework between sessions, or provide triage care based on real-time data.
• Offering flexibility, allowing users to engage with mental health content on their own schedule and in their preferred environment.
  

As technology evolves, digital mental health is expected to play an even larger role in how care is accessed, delivered, and personalized, offering promising solutions in an era of rising mental health demand.

Mobile Apps for Stress Relief

From 2013 to 2018, the number of stress relief apps downloaded increased annually from 1.7 billion to 4.1 billion worldwide ^[6]. Six percent of Americans report using stress management apps, and 50 percent could imagine using this resource in the future. 

A recent observational study found that users engaged more frequently with stress management interventions delivered via a mobile phone app, providing more informational content than a website. Top-rated apps for stress management include aspects of these six categories: psychoeducation, breathing and mindfulness monitoring, reminder functions, tailoring, technical guidance, and a privacy policy ^[5].

Below are five applications for stress management that include these properties:

1. Headspace

Headspace is a well-rounded, science-backed application aimed at reducing stress. The application markets itself as having “everything your mind needs.” Users can find informational articles, guided meditations, one-on-one coaching by expert clinicians, and mental health resources for themselves or their businesses on the app. Headspace offers free trials, after which a subscription fee exists.

2. Calm

Calm offers various content and digital tools to help users reduce stress, feel happier, and maintain mental health. It is most widely known for its guided meditations and imagery exercises, which are known to reduce stress. Many of these resources are free. However, subscribers can access additional content, including screenings, business, and health programs to improve physical and mental well-being.

3. Better Help

Better Help is a fully online therapy platform for individuals, families, and teens. On the application, people can find accessible and affordable therapy with ease. Better Help matches people with a licensed therapist they meet with through a video platform. The app also allows people to contact a licensed professional therapist between sessions for added support.

4. Daylio

Daylio is an application that allows users to track their moods and behaviors daily. The app then displays this data through stats, charts, and correlations to help people understand patterns. In the app, users can write notes for themselves, use pre-formatted templates, attach photos, and record voice memos. Daylio can be an excellent resource for tracking moods so that people can learn their triggers and see if stress levels are improving.

5. Happify

Happify is an app featured in Forbes, The New York Times, and The New Yorker. It is designed to help people break out of old patterns and form new habits. The app gives people tools and programs to manage and understand their thoughts and feelings. Scientists and experts in positive psychology, mindfulness, and cognitive behavioral therapy developed the stress management techniques it offers.

Online Therapy Options

Online therapy has existed for a long time, but its popularity has dramatically risen since the COVID-19 pandemic. Many therapists now choose to offer only online services in addition to or instead of in-person options. Online therapy provides many advantages for stress management. It’s more affordable, accessible, and easier to access than in-person therapy. Studies also demonstrate that accessing therapy from home is as effective as visiting a therapist’s office ^[7].

There are various ways to find an online therapist. Individuals can use popular online platforms and applications like Better Help, which match them with a licensed professional. People hoping to use their insurance can search for an online therapist through Headway or Sondermind, online directories of in-network therapists with a wide range of specialties.

In addition, people can search on MentalHealth.com for a therapist who identifies and specializes in areas that are important to them. As mentioned, most therapists have virtual and in-person offerings; therefore, finding an online therapist is similar to finding one who works in person.

Mindfulness and Relaxation Resources

Practicing mindfulness and relaxation reduces stress, improves emotional regulation, and enhances overall well-being. Various digital tools make it easy to access these practices anytime, anywhere. Below are several types of accessible resources that support mindfulness and relaxation:

1. Mobile Applications

As discussed earlier, apps like Headspace and Calm offer structured programs focusing on mindfulness, meditation, and relaxation. These platforms include a wide range of features, such as:

• Guided meditations
• Breathing exercises
• Body scans and progressive muscle relaxation
• Sleep stories and calming soundscapes

Both apps allow users to tailor their experiences based on stress levels, goals, or time constraints, making them suitable for beginners and experienced meditators.

2. Streaming Platforms

YouTube is a widely used, free resource for mindfulness practices. A quick search for terms like “guided meditation,” “relaxation techniques,” or “guided imagery” yields thousands of options, many of which are led by certified instructors. YouTube also hosts a wealth of Yin yoga videos, a gentle, slow-paced style of yoga that emphasizes deep stretching and relaxation, ideal for stress relief and emotional grounding.

3. Music Platforms

Streaming services such as Spotify and Apple Music offer curated mindfulness, focus, and relaxation playlists. Users can search for keywords like “relaxation,” “mindfulness,” “deep focus,” or “calming music.” These playlists often include ambient sounds, instrumental music, or nature-based tracks that help calm the nervous system and support meditative practice.

Together, these tools provide a flexible and low-barrier entry point into stress reduction and emotional self-care. Whether through a smartphone app, a video on YouTube, or a calming playlist, mindfulness and relaxation techniques are now more accessible than ever.

Community Support and Forums

Online communities and peer forums provide valuable emotional support for individuals experiencing stress, anxiety, or other mental health challenges. These platforms foster connection, reduce feelings of isolation, and offer a space where people can share experiences, coping strategies, and encouragement.

Participating in online communities allows individuals to interact with others who understand what they are going through, whether it’s work-related stress, caregiving fatigue, grief, or chronic anxiety. This peer-to-peer support can normalize emotional struggles, help people feel seen and heard, and create a sense of belonging essential for resilience.

Several platforms are specifically designed to facilitate these types of connections:

• ShareWell: A peer-led mental wellness platform offering live, facilitated support groups on topics like burnout, anxiety, and emotional overwhelm.
• My Support Forums: A long-standing, moderated website with various discussion boards focused on mental health, stress management, trauma recovery, and daily life challenges.
  

These forums are invaluable for those who may not feel ready for therapy or are waiting for professional services. Most platforms also allow users to engage anonymously, making opening up without fear of judgment easier.

Whether seeking advice, emotional validation, or simply a place to vent, online support communities can be a meaningful supplement to other stress management tools, helping individuals feel connected and supported during difficult times.

Educational Resources and Workshops

Many online courses, webinars, and workshops are designed to teach practical stress management techniques, empowering individuals to build healthier coping strategies. These educational resources often cover mindfulness, emotional regulation, self-care, and resilience-building, making them valuable tools for prevention and recovery.

Organizations like the Red Cross offer mind-body workshops that take a holistic approach to wellness. These programs integrate breathing techniques, gentle movement, guided imagery, and self-awareness practices to help participants reduce stress and improve overall mental and physical well-being.

Many free or low-cost workshops can be accessed virtually, making them highly accessible regardless of location or schedule. Whether attending a one-time webinar or enrolling in a multi-week course, individuals gain knowledge, practical skills, and often a sense of community, all of which contribute to long-term resilience and emotional balance.

These learning opportunities complement other digital stress management tools and serve as proactive steps toward better mental health.

Tracking Progress with Online Tools

Digital tracking tools are essential in helping individuals understand and manage their stress responses. Apps like Daylio allow users to log their moods, stress levels, activities, and coping strategies over time. This process creates a visual record that helps users identify emotional patterns, triggers, and behavioral trends, providing valuable insight into how stress manifests and how it can be better managed moving forward.

For individuals whose stress has contributed to more complex mental health concerns, such as addiction, eating disorders, or compulsive behaviors, specialized apps like Recovery Record and I Am Sober provide tailored tracking features. These platforms allow users to monitor daily emotions and recovery-specific behaviors, helping them stay accountable and recognize progress and setbacks.

Every stress response begins with a stimulus outside of one’s control, followed by a reaction within a person’s control. By using apps that track emotional and behavioral responses, individuals can increase self-awareness, evaluate their default reactions, and consciously shape healthier responses over time.

Ultimately, these tools support goal-setting, encourage reflection, and serve as a powerful complement to other stress-reduction strategies.

Final Takeaways

Online tools for managing stress are becoming increasingly important in addressing the growing prevalence of chronic stress in today’s society. From mobile apps to online therapy platforms, digital resources offer accessible, flexible, and effective ways to incorporate stress management into your daily routine.

Research has shown that digital tools that involve mindfulness, cognitive behavioral therapy (CBT), and breathing exercises can help to reduce stress levels with long-term benefits. These platforms also help individuals overcome traditional barriers to mental health care, such as stigma, accessibility, and cost.

However, while online self-help tools hold particular value, professional help and therapy remains essential for those who experience severe or chronic stress. Combining digital tools with professional support can provide a comprehensive approach to stress management, giving individuals the best platform to build emotional resilience and improve their overall well-being.