Supplementing Therapy: Using Apps Alongside Online Sessions

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Feeling a little lost on your journey to a healthier mind? You're not alone. We understand. In today's world, finding the right support can feel overwhelming. That's why we're dedicated to providing you with comprehensive resources and guidance. Speaking of support, are you curious about how technology can enhance your therapeutic journey? Dive into our article on Apps support therapy sessions to discover how these digital tools are revolutionizing mental healthcare. Could an app be the missing piece in your well-being puzzle? Let's explore together...

Apps Support Therapy Sessions: Enhancing Mental Health Treatment

The Growing Trend of Combining Therapy with Mobile Apps

The landscape of mental healthcare is continuously evolving, and one significant shift is the increasing integration of digital tools, particularly mobile applications. What began as standalone wellness apps has grown into a sophisticated ecosystem offering various functionalities that can genuinely support therapeutic processes. This trend reflects a broader acceptance of technology as a legitimate and accessible component of health management. Estimates suggest that the global mental wellness app market reached billions of dollars in recent years, indicating widespread adoption and interest from both individuals and healthcare providers.

This rise in popularity is not just anecdotal; studies and surveys highlight that a considerable percentage of individuals seeking mental health support are open to or actively using digital resources. For instance, a report in 2021 indicated that approximately 60% of adults in the US who sought mental health services had used or were willing to use digital tools as part of their treatment.

This demonstrates a clear willingness among users to embrace technology that apps support therapy sessions, seeing them as valuable additions rather than replacements for human interaction. The convenience and discretion offered by apps make them appealing for daily use.

Why Use Apps Alongside Therapy? Benefits Overview

Integrating apps into your therapy journey offers a multitude of benefits that can significantly enhance the effectiveness and reach of traditional sessions. One primary advantage is the ability to extend the therapeutic work beyond the weekly or bi-weekly appointment. Apps provide tools and exercises that clients can engage with daily, reinforcing concepts discussed in session and helping to build consistent habits related to mental wellness. This consistent engagement can lead to faster progress and deeper integration of coping strategies.

Furthermore, apps provide a mechanism for real-time tracking and data collection that can be invaluable for both the client and the therapist. Features like mood diaries, activity logs, or symptom trackers offer concrete data points that can be shared during sessions. This moves discussions beyond general recollections to specific patterns and triggers, allowing for more targeted and effective therapeutic interventions. Apps support therapy sessions by providing this objective data, leading to a more informed and collaborative approach to treatment planning and progress assessment.

Understanding the Landscape: Types of Apps That Complement Therapy

Mental Wellness Apps: A Broad Spectrum of Support

Mental wellness apps represent a vast and diverse category, encompassing tools designed to promote overall psychological health and resilience rather than focusing solely on clinical treatment. These apps often include features like guided meditations, breathing exercises, sleep aids, gratitude journaling prompts, and positive affirmations. Their primary goal is to help users build healthy habits, manage stress, and cultivate a sense of calm and well-being in their daily lives.

While not specifically designed for clinical conditions, these mental wellness apps support therapy sessions by providing a foundational layer of self-care and stress management. For someone undergoing therapy for anxiety, for example, using a sleep-tracking feature or guided relaxation exercise from a wellness app can directly complement strategies discussed in session for improving sleep hygiene or managing physiological symptoms of anxiety. They equip individuals with accessible tools for immediate coping and self-soothing between therapy appointments.

Mood Tracking Apps: Monitoring and Identifying Patterns

Mood tracking apps are specifically designed to help users record their emotional states throughout the day or week, often correlating moods with activities, social interactions, sleep patterns, or other factors. Users typically log their mood on a scale, add notes about what happened, and sometimes include information about energy levels, symptoms, or medication taken. Over time, the app compiles this data into charts and graphs, revealing trends and patterns that might not be obvious through simple recollection.

The data generated by mood tracking apps profoundly impacts how apps support therapy sessions. By reviewing visual summaries of mood fluctuations, clients and therapists can identify specific triggers for negative moods, recognize periods of stability or improvement, and track the effectiveness of coping strategies or lifestyle changes. For instance, a client might notice through their tracking that their anxiety spikes consistently on Sunday evenings, prompting a discussion in therapy about anticipating the work week. This objective data facilitates more precise identification of issues and evaluation of progress.

Meditation and Mindfulness Apps: Cultivating Inner Peace

Meditation and mindfulness apps focus on teaching users techniques to improve focus, reduce stress, and increase self-awareness through practices like guided meditation, body scans, and breathing exercises. These apps range from short, simple sessions for beginners to longer, more in-depth programs on specific topics like managing difficult emotions or improving concentration. Many offer customizable sessions and progress tracking features.

Incorporating meditation and mindfulness apps supports therapy sessions, particularly for conditions like anxiety, depression, and stress-related disorders. Therapists often recommend mindfulness as a way to manage racing thoughts, reduce rumination, and increase present-moment awareness. Using an app allows clients to practice these techniques regularly outside of therapy, reinforcing learned skills. For example, a therapist might suggest a client use a specific guided meditation daily to practice grounding techniques discussed in session, making the skill more accessible and repeatable.

Cognitive Behavioral Therapy (CBT) Apps: Practicing Coping Skills

CBT apps are designed to help users apply the principles and techniques of Cognitive Behavioral Therapy, a widely-used therapeutic approach that focuses on identifying and changing negative thought patterns and behaviors. These apps often include interactive exercises such as thought diaries (to identify cognitive distortions), behavioral activation planning, goal setting, and skill-building modules on topics like challenging negative thoughts or improving problem-solving skills.

Using CBT apps alongside therapy provides clients with structured tools to practice the techniques learned in session. A therapist might assign "homework" to use a specific feature in a CBT app, such as logging negative thoughts and practicing reframing them using the app's guided prompts. This hands-on practice outside of the therapy room helps solidify learning and makes it easier for clients to apply these skills in real-life situations. These apps support therapy sessions by turning theoretical concepts into practical, repeatable exercises.

Apps for Specific Mental Health Conditions: Anxiety, Depression, and PTSD Apps

Beyond general wellness or specific therapeutic modalities, there are apps tailored to support individuals managing particular mental health conditions such as anxiety, depression, or Post-Traumatic Stress Disorder (PTSD). These apps often combine elements from various categories but are curated with the specific challenges and therapeutic approaches relevant to that condition in mind. For example, a PTSD app might include features for tracking triggers, managing flashbacks through grounding exercises, or accessing resources for crisis support.

These condition-specific apps support therapy sessions by offering targeted tools that align directly with a client's diagnosis and treatment plan. A therapist working with someone with social anxiety might recommend an app with guided exposures or social skills practice modules. An app for depression might focus on behavioral activation scheduling and tracking energy levels. These specialized tools provide relevant, condition-specific support that complements the individualized strategies developed in therapy.

How Apps Support Therapy Sessions: Key Benefits Explored

Improved Self-Awareness Through Tracking and Monitoring

One of the fundamental ways apps support therapy sessions is by significantly boosting a client's self-awareness. Through consistent tracking of moods, thoughts, behaviors, and symptoms, individuals gain a clearer, more objective understanding of their internal experiences and how they relate to external events. This process moves beyond subjective recollection, which can be influenced by current mood or memory biases, providing a more accurate picture of patterns over time.

For example, a client using a mood tracking app might realize that their feelings of irritability consistently peak mid-afternoon, correlating with a dip in blood sugar or a stressful period at work. This specific insight, backed by logged data, is much more actionable than a general feeling of being "often irritable." This improved self-awareness, facilitated by the app, becomes a rich source of material for discussion in therapy, allowing the therapist and client to identify root causes and develop targeted interventions based on concrete evidence.

Enhanced Communication with Your Therapist: Sharing Data and Insights

Apps equipped with tracking features can dramatically enhance communication between clients and therapists. Many apps allow users to export their data (e.g., mood charts, thought logs, activity summaries) or provide visual dashboards that can be easily shared during online or in-person sessions. Instead of trying to remember and articulate complex patterns or specific incidents from the past week, the client can present tangible data.

This data-driven approach makes therapy sessions more efficient and focused. The therapist can quickly see trends, identify potential triggers or successes, and ask more precise questions based on the logged information. This allows for deeper exploration of issues and less time spent trying to recall details. Effectively, these apps support therapy sessions by providing a shared, objective reference point that facilitates more insightful and productive conversations, leading to a stronger therapeutic alliance and more informed treatment decisions.

Reinforcement of Therapeutic Techniques Between Sessions

Therapy is most effective when the skills and insights gained in session are practiced and applied in daily life. Apps serve as excellent tools for reinforcing these therapeutic techniques between appointments. Whether it's practicing mindfulness, challenging negative thoughts using CBT principles, or scheduling activities for behavioral activation, apps provide accessible platforms for consistent practice.

For example, if a therapist teaches a client a specific breathing exercise to manage panic attacks, the client can use a meditation app with guided breathing features daily. This regular practice builds muscle memory and makes the technique more readily available during moments of distress. Similarly, a CBT app can prompt clients to identify cognitive distortions in real-time when they experience negative thoughts. This consistent reinforcement ensures that the skills learned in therapy become integrated into the client's everyday coping repertoire, significantly boosting their effectiveness.

Increased Engagement and Adherence to Treatment Plans

Motivation and adherence to treatment plans can sometimes be challenging in mental healthcare. Apps can play a crucial role in increasing client engagement and improving adherence by making therapeutic activities more accessible, engaging, and integrated into daily routines. Gamification elements, progress tracking, and reminders within apps can help keep clients motivated and on track with their goals.

When apps support therapy sessions, they often make the "homework" aspect of therapy less daunting and more interactive. A client might be more likely to complete a mood log or practice a coping skill if prompted by an app they use regularly on their phone. Seeing visual progress charts can also be highly motivating, providing tangible evidence of effort and improvement. This increased engagement outside of sessions contributes to a stronger commitment to the overall treatment plan, leading to better outcomes.

Accessibility and Convenience: On-the-Go Mental Health Support

One of the most practical benefits of using apps alongside therapy is the unparalleled accessibility and convenience they offer. Mental health support tools are literally available in the palm of your hand, whenever and wherever you need them. This is particularly valuable for managing acute moments of distress or practicing skills in the real-world environments where challenges arise.

Whether a client is experiencing anxiety before a social event, struggling with a negative thought loop at work, or having trouble sleeping at night, they can open an app for immediate support—be it a guided meditation, a quick thought-challenging exercise, or a calming soundscape. This on-the-go access ensures that support is available precisely when it's needed most, bridging the gap between therapy sessions. This level of readily available support significantly enhances the practical application of therapeutic strategies.

Choosing the Right App to Support Your Therapy

Consider Your Specific Needs and Goals

The first step in selecting a mental health app is to clearly define your individual needs and what you hope to achieve by using an app alongside therapy. Are you primarily looking to track your mood and symptoms to identify patterns? Do you need help practicing mindfulness or meditation? Are you seeking structured exercises based on a specific therapeutic modality like CBT? Understanding your primary goals will help narrow down the vast number of available apps.

For instance, if your main goal is to manage anxiety related to public speaking, you might look for apps that offer guided breathing exercises, positive affirmations, or modules on exposure therapy techniques. If you are working on managing bipolar disorder, a robust mood tracking app with detailed logging options might be more suitable. Aligning the app's features with your specific therapeutic goals is crucial for finding a tool that will genuinely apps support therapy sessions effectively.

Discuss App Integration with Your Therapist

Before downloading and relying on any mental health app, it is highly recommended to discuss your interest in using apps with your therapist. Your therapist can provide valuable guidance based on their clinical expertise, your specific treatment plan, and their knowledge of reputable digital health resources. They can help you identify which types of apps would be most beneficial for your situation and how to integrate their use into your overall therapy process.

Your therapist might even be familiar with specific apps that they have recommended to other clients or have explored themselves. They can advise on how to use the app's features in a way that complements your current therapeutic work, suggest what data might be helpful to track and share, and help you interpret the insights the app provides. This collaborative approach ensures that the app becomes a supportive tool within your therapy, rather than a disconnected activity.

Research App Features, Reviews, and Privacy Policies

Once you have an idea of the type of app you need and have discussed it with your therapist, thorough research is essential. Explore the features offered by different apps within that category. Do they have the specific tracking options, exercises, or educational content you're looking for? Read user reviews on app stores or reputable review websites to get a sense of other people's experiences with the app's usability, effectiveness, and reliability.

Crucially, pay close attention to the app's privacy policy and data security measures. Mental health data is highly sensitive. Understand how your data is collected, stored, used, and if it is shared with any third parties. Look for apps that are transparent about their data handling practices and comply with relevant privacy regulations like HIPAA in the United States or GDPR in Europe, if applicable. Ensuring your data is protected is paramount when choosing an app that apps support therapy sessions.

Prioritize Evidence-Based and Clinically Validated Apps

In the rapidly growing digital health market, the quality and effectiveness of apps can vary significantly. Whenever possible, prioritize apps that are based on evidence-based therapeutic principles (like CBT, DBT, or mindfulness) and have undergone some form of clinical validation or research. While not all apps will have extensive peer-reviewed studies, some may have been developed in collaboration with mental health professionals or tested in pilot programs.

Evidence-based apps are more likely to provide tools and techniques that have been shown to be effective in addressing mental health challenges. Look for information on the app developer's website about their clinical foundation or any research supporting the app's efficacy. Choosing apps with a basis in established therapeutic practice increases the likelihood that the app will genuinely apps support therapy sessions in a meaningful and beneficial way, rather than offering superficial or potentially unhelpful tools.

Start with Free Trials or Introductory Versions

Many mental health apps offer free trials, limited free versions, or introductory content before requiring a subscription. Take advantage of these options to test out an app before committing financially. Use the free version to explore the interface, try out key features, and see if the app's style and functionality resonate with you.

Starting with a free trial allows you to assess the app's usability and determine if it fits your needs and preferences without any cost. This trial period is also a good opportunity to discuss your initial impressions with your therapist. If the app feels intuitive and helpful during the trial, it's a good sign it will be a valuable tool. If it's clunky or doesn't offer the features you expected, you can move on to researching other options without having wasted money.

Maximizing the Benefits: Tips for Effective App Usage

Establish a Consistent Routine for App Use

Consistency is key to deriving maximum benefit from mental health apps. Just like therapy sessions, using an app sporadically is less likely to yield significant results than incorporating it into your daily or weekly routine. Decide when and how you will use the app – perhaps logging your mood every evening, doing a guided meditation every morning, or completing a CBT exercise during a specific challenging time of day.

Setting aside dedicated time, even just a few minutes, helps build a habit. You might set reminders on your phone or integrate app use into existing routines, like using a mindfulness app during your commute or before bed. Establishing a consistent routine ensures that you are regularly engaging with the tools and tracking your experiences, which is essential for identifying patterns and reinforcing skills that apps support therapy sessions.

Set Realistic Goals and Expectations

While apps can be powerful tools, it's important to have realistic expectations about what they can do. An app is a supplement to therapy, not a magic cure or a replacement for professional help. Set achievable goals for your app usage, focusing on specific actions like "track mood daily for two weeks" or "complete three guided meditations this week."

Avoid expecting an app to instantly solve complex mental health issues. Understand that progress takes time and effort, and the app is just one part of your overall strategy. Setting realistic goals prevents frustration and helps you appreciate the small, incremental benefits that consistent app use can provide, reinforcing the idea that apps support therapy sessions as part of a broader journey.

Track Your Progress and Reflect on Your Experiences

Most apps with tracking features provide summaries or visual representations of your data over time. Regularly reviewing this progress is crucial. Look at the charts showing your mood fluctuations, identify correlations between your activities and emotional states, and notice if your symptoms are changing over weeks or months.

Beyond just looking at the data, take time to reflect on your experiences using the app. What insights have you gained? Have certain exercises or features been particularly helpful? Have you encountered any challenges? This reflection helps you understand the impact the app is having and provides valuable insights to discuss with your therapist, ensuring that your app usage remains aligned with your therapeutic goals.

Share Your Insights with Your Therapist

To truly maximize how apps support therapy sessions, actively share the data and insights you gain from using the app with your therapist. Bring your phone or a printout of your data summaries to your sessions. Discuss the patterns you've noticed, the challenges you've faced while using the app, and any successes you've experienced with specific features.

This open communication allows your therapist to integrate your app usage into your treatment plan effectively. They can help you interpret the data, suggest different ways to use the app's features, troubleshoot difficulties, and tailor interventions based on the real-world information the app provides. Your app data becomes a valuable bridge between your lived experience and the therapeutic process.

Be Mindful of Data Privacy and Security

As mentioned earlier, protecting your sensitive mental health data is paramount. While using apps, remain mindful of the information you are sharing and stored within the app. Use strong, unique passwords if the app requires an account. Be cautious about sharing personal information beyond what is necessary for the app's function.

Regularly review the app's privacy policy for any changes. If you have significant concerns about a particular app's data security, discuss it with your therapist and consider discontinuing use if your concerns cannot be resolved. Taking proactive steps to protect your data ensures that using apps to support therapy sessions doesn't inadvertently compromise your privacy or security.

Potential Challenges and How to Overcome Them

App Overload and Decision Fatigue: Simplifying Your Choices

The sheer number of mental health apps available can be overwhelming, leading to "app overload" and difficulty choosing which ones to use. This can result in downloading multiple apps but not consistently using any of them, or feeling stressed by the decision-making process itself.

To overcome this, start small. Don't try to use several apps at once. Based on your needs and therapist's recommendations, select just one or two apps to begin with. Focus on mastering those before considering others. If you find yourself overwhelmed, revisit your primary goals and select an app that targets the most pressing need. Simplifying your choices makes it easier to commit to using the chosen app consistently.

Technical Difficulties and User Frustration: Seeking Support

Like any technology, mental health apps can sometimes have technical glitches, confusing interfaces, or features that don't work as expected. Encountering these issues can be frustrating and might discourage you from using the app, potentially hindering the way apps support therapy sessions.

If you encounter technical difficulties, first check the app's FAQ section or support website for troubleshooting tips. Many apps offer customer support via email or an in-app help feature. Don't hesitate to reach out to their support team for assistance. If the app consistently causes frustration due to poor design or bugs, discuss it with your therapist – they might suggest an alternative app that is more user-friendly or reliable.

Privacy Concerns and Data Security: Taking Precautions

Despite researching privacy policies, ongoing concerns about how sensitive mental health data is handled by third-party apps are valid. Data breaches, opaque policies, or the potential for data sharing can be significant barriers to comfortable app use.

Beyond choosing apps with strong privacy commitments, practice mindful data entry. Only input information you are comfortable storing digitally. Be aware of any features that involve sharing data externally (like with friends or family) and use them cautiously. If you have profound privacy concerns that prevent you from feeling safe using any app, discuss these feelings openly with your therapist. They can help you explore alternative strategies for tracking and skill-building that don't involve digital platforms.

Over-Reliance on Apps: Maintaining a Healthy Balance

While apps can be incredibly supportive, there is a potential risk of becoming overly reliant on them, perhaps using them as a substitute for engaging in real-world coping strategies or even reducing engagement in therapy sessions. Apps are tools to support your journey, not to replace the fundamental work of therapy or your own agency.

Ensure that your app use complements, rather than replaces, other healthy coping mechanisms and social support. If you find yourself using an app excessively or feeling unable to cope without it, it's crucial to discuss this with your therapist. They can help you evaluate your relationship with the app and ensure you are maintaining a healthy balance between digital support and other essential aspects of your mental well-being.

The Future of Therapy: The Role of Technology in Mental Healthcare

Emerging Trends in Digital Mental Health

The field of digital mental health is rapidly advancing, with several exciting trends on the horizon that will further shape how apps support therapy sessions and overall mental healthcare delivery. One significant trend is the increasing integration of Artificial Intelligence (AI) and machine learning. AI is being used to develop more personalized app experiences, offer predictive insights based on user data, and even power conversational agents that can provide preliminary support or guide users through exercises.

Another trend is the development of apps that incorporate biometric data from wearable devices (like smartwatches) to track stress levels, sleep patterns, and activity levels, providing a more holistic view of a user's well-being. Virtual reality (VR) and augmented reality (AR) are also emerging areas, particularly for exposure therapy or skills training in immersive environments. These technological advancements promise to make digital mental health tools even more sophisticated, personalized, and potentially effective in the coming years.

The Potential for Personalized and Data-Driven Therapy

The data collected by mental health apps has the potential to revolutionize therapy by making it more personalized and data-driven. As apps become more sophisticated in tracking nuanced aspects of a person's experience – from mood shifts and sleep quality to activity levels and social interactions – therapists will have access to an unprecedented wealth of information about their clients' daily lives.

This data can inform treatment plans with greater precision, allowing therapists to tailor interventions to specific triggers, times of day, or situations identified through app tracking. It moves therapy from relying heavily on retrospective recall to incorporating real-time or near-real-time data, enabling more timely adjustments to strategies and a deeper understanding of complex patterns. This data-driven approach, facilitated by apps, holds significant promise for optimizing therapeutic outcomes and making treatment more effective.

Ethical Considerations and Responsible Innovation

As digital mental health technology evolves, it brings important ethical considerations to the forefront. Issues surrounding data privacy and security remain paramount, requiring robust regulations and transparent practices from app developers. Ensuring that AI and algorithms used in apps are free from bias and do not perpetuate inequalities is also critical.

Furthermore, there is an ongoing discussion about the clinical effectiveness and safety of digital interventions, the need for clear guidelines on their use, and the importance of integrating them responsibly within the existing mental healthcare system. Responsible innovation in this space involves collaboration between technologists, researchers, clinicians, and users to ensure that new tools are not only technologically advanced but also ethical, effective, accessible, and truly beneficial for supporting mental well-being.

Conclusion: Empowering Your Mental Health Journey with Technology

Apps as Valuable Tools in the Therapeutic Process

Mental health apps have emerged as valuable and effective tools that can significantly enhance the therapeutic process when used in conjunction with professional therapy. They extend the reach of support beyond the therapy room, provide mechanisms for crucial self-awareness through tracking, and offer accessible platforms for practicing coping skills in daily life. From mood diaries and meditation guides to CBT exercises and condition-specific support, the variety of apps available means there are digital tools to complement almost any therapeutic journey.

By providing objective data, facilitating communication with therapists, reinforcing learned techniques, and increasing engagement, apps support therapy sessions in tangible ways. They empower individuals to take a more active role in their mental healthcare, providing them with resources and insights available whenever needed. While challenges exist, such as choosing the right app and ensuring data privacy, these can be navigated with careful consideration and open communication with one's therapist.

Partnering with Your Therapist for Optimal Outcomes

Ultimately, the most effective way that apps support therapy sessions is when their use is integrated into a collaborative partnership between the client and the therapist. Apps are not substitutes for the therapeutic relationship or the guidance of a qualified professional. Instead, they are powerful adjuncts that can provide data, facilitate practice, and offer support between appointments.

By discussing your interest in apps with your therapist, choosing tools that align with your goals and treatment plan, and sharing your experiences and data, you can leverage technology to deepen your self-understanding, reinforce therapeutic gains, and make your mental health journey more informed and empowered. Embracing these digital tools thoughtfully, as part of a comprehensive care strategy, can significantly contribute to achieving your mental well-being goals.

Final Reflection: Bridging the Gap: Technology's Role in Enhanced Mental Wellbeing

The integration of mental health apps alongside traditional online therapy sessions is no longer a futuristic concept; it's a vital tool reshaping how we access and experience mental healthcare. This accessibility revolutionizes support, offering personalized tools and consistent engagement that can significantly improve treatment outcomes for a wider range of individuals.

The impact of this blended approach is profound, extending beyond simple convenience. It fosters a sense of empowerment, allowing individuals to actively participate in their own healing journey. Technology can be a powerful tool for self-discovery and growth, offering personalized support and resources at our fingertips. This sentiment reflects the shift towards a more proactive and collaborative approach to mental health, where technology acts as a bridge, connecting individuals with resources and support in a way that was previously unimaginable. The ongoing evolution of these apps, with their increasing sophistication and personalization, promises even greater potential for positive change.

Consider how these apps can enhance your own mental wellbeing journey. Are you ready to explore the possibilities of supplementing your therapy sessions with the personalized support and tools available? Take the time to research apps that align with your needs and goals, and consider discussing their integration with your therapist. The path to better mental health is often paved with innovative solutions, and embracing technology can be a powerful step towards a brighter, healthier future.

Unlock Your Mental Wellness Journey: Take the Next Step

Thanks for taking the time to explore how therapy apps can complement your online sessions! We hope you gained valuable insights into boosting your mental well-being. Ready to put this knowledge into practice?

• Prioritize your mental health: Identify one app mentioned in the article that resonates with you and download it today. Start small – even just 5 minutes a day can make a difference.
• Share your experience: Tell us (or a friend!) about your experience using mental wellness apps. What's working for you? What are your challenges?
• Explore further: Dive deeper into the resources linked in the article for a wider range of apps and support tools.

What small step will you take this week to further enhance your mental wellness journey?