The self-help smartphone app "MCT & More" provides self-help exercises for various psychological problems. This website offers additional information about the contents and purpose of the self-help app and is intended as a supplement to the basic tutorial, which you will find in the app itself (see app menu item "Tutorial").
You can download the app from the Android or iOS Store. We suggest that you read the introduction to the app in the app store and the instructions in the app itself carefully before reading the more detailed instructions here.
Important: If the app is not directly set to your preferred language, you can change the language in the menu under Settings (German: Einstellungen). In case you want to change the language from German into one of the other languages, select Einstellungen and then pick the preferred language under Sprachauswahl.
What questions will this website answer for you:
We tested a preliminary version of the self-help app using a randomized controlled trial with 90 people with self-reported depressive symptoms.
The vast majority of the study participants rated the app positively. Participants who used the app regularly experienced a significant reduction in depressiveness over time. Compared to a wait list control group, the difference reached a statistical trend level (Lüdtke, Pult, Schröder, Moritz & Bücker, 2018, Psychiatry Research). Based on the promising results of the study, we developed the app further. We hope that the current version of the app is even more effective than the preliminary version. Another randomized controlled trial is planned in order to test its effectiveness.
You can download the article here:
"MCT & More" is a free self-help app developed for people with depressive symptoms that can also be tested or used by people without mental health problems (e.g. treatment providers, relatives, students, people who want to further improve their well-being). The basic program package is called "Mood". Under the app menu item "Settings", you can select additional program packages. One of these additional program packages was developed especially for individuals with gambling problems. Another program package is intended for people who have psychotic experiences (ideally, this program package should be used along with Metacognitive Training for Psychosis, available at no cost from www.uke.de/mct). Instructions for activating the program packages are provided below.
The self-help exercises used in the app are based on scientifically recognized techniques of cognitive behavior therapy and metacognitive training that reduce emotional problems such as sadness and loneliness and also improve problems with impulse control. It was our intention to implement these effective techniques in a self-help approach. Each day, you will receive a new exercise. Each exercise takes just a few minutes and can easily be integrated into your everyday life. Push messages will remind you to do the exercises regularly (optional feature). You will also be able to write/add your own exercises or modify existing exercises, allowing you to turn the app into your personal "guardian angel." Instructions for adding and modifying exercises are provided below. However, the app does not automatically adapt to the user's behavior (a learning algorithm is not included). Please first read the basic instructions in the app under the menu item "Tutorial."
Taking care of your personal psychological well-being is a bit like brushing your teeth: you have to do the exercises regularly so that they become routine and change your mood. Reading about a problem is helpful but not sufficient and usually does not lead to any lasting changes. You will benefit the most from the program if you participate actively and practice regularly! The exercises are repeated over time. This is good! Only through regular repetition is it possible to permanently overcome difficulties.
Please note — Important Message:
|The self-help app cannot replace psychotherapy and is intended solely as a self-help approach. The self-help app is not an appropriate treatment for acute life crises or suicidal tendencies. In the event of an acute crisis, please seek professional help.|
Addition to the app tutorial for "MCT & More" and "Restart"
Preliminary remark: The two apps are similar in structure; the differences are described below.
You will receive a daily push message with an exercise (optional). Perform this exercise as soon as possible. You can mark an exercise as "read" after 20 seconds.
You can change the language under the menu item "Settings." Please note that if an error occurs when the app is started for the first time (e.g., because the app is immediately closed), the app automatically sets the language to English.
In the "MCT & More" app, you have the option to select additional program packages. "Mood" is the basic package and includes most of the exercises. The app is designed for people who want to improve their well-being, regardless of whether they have psychological problems or not. . You can also activate two other program packages in the "MCT & More" app: "Gambling" and "Metacognitive Training."
The "My Exercises" category remains unaffected by any changes to the program packages. We advise you to select all program packages, including "Metacognitive Training" (exercises for psychosis), even if you do not have psychosis or schizophrenia. These exercises contain advice that many (both affected and non-affected) people may find useful. The "Restart" app is only for people with problematic gambling behavior.
Achievements and protection
Under the menu item "Achievements," you will receive a summary of your weekly results. Every week the app tallies the number of exercises you have read (and hopefully completed).
The result is always reported to you on Sundays. A gold medal is awarded if you have read at least 7 exercises during the week.
Silver medal = 6 exercises
Bronze medal = 5 exercises
Star = 4 exercises
White medal = 1-3 exercises
Stay on the ball and use the app as a daily “toothbrushing" for the soul. As you do the exercises regularly over a long period of time, the image of an umbrella (a symbol of protection) will change from red to yellow to green.
Under the menu item "Library," you can see the active categories. You may select the categories that appear there under "Settings." In your "Library" you will also find the category "Own exercises." This category contains either modified exercises or exercises you have created yourself. If you want to shorten or personalize exercises, click on the "pencil” icon. If you want to create a new exercise, first click on "Add exercise" and follow the instructions.
When you click on "Add exercise" at the bottom of the library, an empty exercise box appears. Enter a title, a subtitle, and the desired text. You can also add one of your own photos (e.g., of your pet, a loved one, or an object that is important to you). To do this, simply click on "Photo" or upload a picture from your smartphone image gallery (click on "Own image") and confirm your selection. If you do not receive a request for confirmation, simply click on "Add" again.
We recommend that you keep notes on or copies of the exercises you add.
You can edit new exercises with the following functions:
- Pencil icon: Edit
- Trashcan symbol: Delete. Note that you can edit the preset exercises (using the pencil icon), but you cannot delete them.
- Star symbol: Favorite. Exercises that you like and want to do more often can be marked as favorites (click on the star so that it turns white). Favorites are shown to you more often than other exercises.
- Slider: moved to the right and colored orange = the exercise is activated; moved to the left and colored white = the exercise is deactivated. Deactivated exercises will no longer be sent to you by push message. Once you have edited an existing exercise, it will be deactivated in the appropriate category but will be displayed under "My exercises."