(Life By DailyBurn ) -- Whether it's to focus at work, do better at school, or just stay sharp,
there are various reasons for wanting to boost brainpower. But maintaining
psychological well-being is equally as important.
"Stress and anxiety are
among the most pressing and
far-reaching public health problems we face," says Tracy Dennis, professor
of psychology at Hunter College. "Mental changes affect every part of our
lives: physical health, sense of well-being, work, educational productivity and
community involvement."
Nadine Kaslow, professor and vice chair at Emory University's
Department of Psychiatry and president of the American Psychological
Association, says apps can help promote mental health through participation in
activities designed to reduce symptoms and improve psychological functioning.
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Then there are apps that don't directly target mental health, but
aim to increase cognitive functioning.
"We know that apps like Lumosity can improve memory, problem
solving skills and processing speed, especially in older adults," says
Kaslow. "There are also studies that show that people who engage in these
video games are less likely to develop brain plaques associated with
Alzheimer's disease. Keeping your mind active is as important as physical
exercise and these apps can help you stay fit mentally."
Put your mind to the test
These days, hundreds of brain-training apps claim to put the
"smart" in smartphone and guarantee cognitive improvement with
minimal daily use. Don't think your flaky memory or scatterbrain can be
restored? Studies are mixed, since this technology is in the early stages of
development.
But a 2012 systematic review that analyzed 151 computerized
training studies published between 1984 and 2011, found that certain training
tasks had a big effect on working memory, processing speed and brain function.
In short, playing computer games for a few minutes a day can literally change
your mind.
"When you do things in the world, you lay down new neural
pathways," says Dennis. "The more you do something, the more
available that pathway is, so you may be able to use your brain resources more
effectively."
New brainteaser apps show up every day in mobile app stores with
claims to improve memory, increase I.Q., or enhance other cognitive skills.
They may be fun to play, but how many of them actually work?
The goal here after all is to train your brain, not just play
video games. Most of the below selections are based on established treatments
that have been extensively studied and validated by independent research
sources.
For the most part, brain apps can't make you smarter or happier,
but they can help you perform certain tasks better or have more control over
your emotional state. Keep in mind that most games are designed for people who
are reasonably healthy, not for those with mental disorders, and are no
replacement for a mental health professional.
While you're not going to notice any drastic transformation, it's
worth giving one of these apps a try, since engaging in various types of new
and cognitively demanding tasks is good for the brain (plus, it's fun!).
The best apps for your brain
1. Lumosity
This popular app is split into sessions of three games tailored to
your goals: memory, attention, problem solving, processing speed or flexibility
of thinking. The games are played against the clock and change every time.
Developers say just one session a day can improve mental skills and users can
track progress and compare performance with others. (Free for limited access,
upgrade for $15 a month or $80 a year; available for iOS)
2. CogniFit Brain Fitness
Improve cognitive abilities, such as memory and concentration,
with sleek, fun and addictive games designed by neuroscientists. Users can
track progress and access insights about overall brain health. Competitive
players can challenge friends, too.
After an initial quiz, the app adapts each game's difficulty to
your profile and gives you recommendations based on your results. Developers
found that users saw improvement by spending at least 20 minutes, two to three
times a week, playing the games. (Free for four games or full subscription for
$13 a month or $120; available for iOS)
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3. Personal Zen
Players follow two animated characters, one of which looks calm
and friendly while the other looks angry, as they burrow through a field of
rustling grass. This game, developed by Dennis and researchers from Hunter
College and the City University of New York, reduces anxiety by training your
brain to focus more on the positive and less on the negative.
"The habit of thinking about the world in a more positive
light — like looking for a silver lining in a bad situation — is one of the key
ways we can promote our own resilience in the face of adversity," says
Dennis.
Even a single session of play can build resilience over several
hours. She suggests using the app right before a stressful event, but 10 minutes a day will help build more
enduring positive effects. (Free; available for iOS)
4. Brain Trainer Special
Like Lumosity, this Android app contains games that have you memorizing
letter sequences, phone numbers and solving assorted math problems to keep your
mind in tip-top shape. Difficulty levels range from easy to brain-tingling
hard. (Free; available on Google Play)
5. Brain Fitness Pro
Brain Fitness Pro employs a series of memory training exercises to
increase focus, memory and problem-solving skills. Developers say that
intensive working memory training dramatically increases attention and general
cognitive skills and that these benefits remain long term. ($4; available for
iOS)
6. Happify
Train your brain to be happier? Yep, research shows that some
activities help build your ability to conquer negative thoughts, show
gratitude, cope with stress, and empathize -- all essential ingredients for a
fuller, happier life.
Using fundamentals of positive psychology, which involves focusing
on the strengths and virtues that enable individuals to create fulfilling
lives, the app's quizzes, polls and gratitude journal -- combined with a
positive community -- gradually teach life-changing habits. The goal is to
build these skills and keep users smiling all day. (Free; available for iOS)
7. Positive
Activity Jackpot
This app was originally developed for service members returning
from combat with high risk for post-traumatic stress disorder. It uses
augmented reality with an Android phone's GPS to find nearby activities and
diversions for someone coping with depression.
If you cannot make up your mind what to do, "pull the lever"
and let the app's jackpot function make the choice for you. PAJ is based on a
form of behavioral therapy called pleasant event scheduling, which encourages a
daily schedule of enjoyable activities to improve moods and overcome despondent
thoughts. (Free; available on Google Play)
8. Fit Brains
Trainer
More than 360 unique games and puzzles aimed at stretching and
improving your mental agility lead users through various tasks. Sessions get
harder as you improve and will always challenge you and provide a solid brain
workout.
Keep track of your progress and performance tools and the program
offers training recommendations for best results. (Free; available on iOS and
on Google Play)
9. Eidetic
Eidetic uses a technique called spaced repetition to help you
memorize anything from important phone numbers to interesting words or facts.
It works differently from typical brain training apps by using items that have
meaning and context, like your beau's phone number, bank account details, or a
new quote worth reciting.
Notifications remind you when it's time to test yourself and
spaces out tests over time to make sure you retain the information in long-term
memory. (Free; available on iOS)
10. ReliefLink
Kaslow developed this award-winning app for suicide prevention but
it can be used as a general mood tracker.
"It's like MyFitnessPal in that you can track all sorts of
things that are relevant to your mental health," says Kaslow.
It also includes unique coping methods, such as voice-recorded
mindfulness and relaxation exercises, or relaxing music. The map locator
pinpoints nearby therapists, support groups and mental health treatment
facilities, too, in case you ever need to talk to a professional.
While brain-training apps will never completely take the place of
face-to-face intervention and prevention approaches, Dennis sees their
potential as an adjunct to other stress-reducing activities, whether that's
exercise, yoga, or seeing a therapist.
"Apps can also be gateway treatments that empower the
individual to make positive changes, which can then lead to seek out other
health promotion tools."
And while technology can help sharpen the brain and calm the
nerves, true mental health is much more holistic.
"What's most important is feeling you have meaning in life
and social connections," says Kaslow. "It doesn't mean you have to be
happy, but it does have to do with having purpose."
And there's no app for that...yet.