We live in world where it is hard to stay positive all of the time. I know at times it gets hard to see the bright side of things and sometimes you just want to give up and let life pass you by. This kind of thinking is usually indicative of a deeper psychological problem which requires professional help, but what about when you can’t go see a therapist?

To help during those in-between times, developer Jackson Tempra created What’s Up?, an app where you can look up ways to cope with feelings and thoughts that can bring you down throughout the day. While this app is a great tool to have, it should not be used to replace the help of a professional.

Step 1: Install What’s Up

To get started, you are gonna want to grab a copy of What’s Up?—it’s a free download on the Google Play Store.

Step 2: Use the App

The app is split into 4 sections: Thoughts, Feelings, Information, and Personal. In the Thoughts and Feelings sections, you will find coping methods and other exercises inspired by cognitive behavior therapy techniques. These can be useful when you notice those harmful emotions creeping into your life.

In the Information section, you will find clinical definitions and warning signs of Depression, Anxiety, Anger, and Insecurity. If you find anything useful, be sure to let your therapist know so that they can help you better incorporate those techniques into your daily life.

Step 3: Personal Section

The last section, Personal, contains a Diary and Habits tracker that can help you reflect on your day and find patterns that lead to negative thoughts and feelings. If you are concerned about your privacy, you can passcode-protect the app by tapping the Settings icon on the top right of the screen.

Step 4: Change the Theme

The app comes with a colorful theme by default, but if you’d prefer a simpler option, you can change it to a Light or Dark theme from your Settings menu. You will need to restart the app in order to see the changes take effect.

Remember that What’s Up? is meant as a supplement and should not be used to replace traditional therapy. For more information on getting professional or immediate help, check out the Get Help section located in the Feelings submenu.