Mental Health:

Konterra Connect: (Apple App Store; Google Play)

Through the free Konterra Connect app IRC staff and their family members can learn about stress, mental health, and wellbeing, can take self-assessments related to these topics, and can book a free, confidential appointment with a Konterra counselor as part of IRC’s Employee Assistance and Resilience Program.  (English only)

National Alliance on Mental Illness:

Through this website, you can learn about the most common mental health conditions, including related symptoms and causes, how they are treated, and how support can be accessed.  (English Only)


Moodfit is a free all-purpose mental health support app. On it you can take advantage of self-assessments, use guided exercises, learn about ways to support your wellbeing, track your mood, set goals, and more. (English Only)


Sanvello is an app which used techniques from cognitive behavioral therapies to help users cope with an overcome stress, anxiety, and depression. There is both a free version and a premium version which offers additional services. (English, Arabic, French, and many other languages)

PTSD Coach:

PTSD Coach is a free smart phone app designed by the United States Department of Veterans Affairs to support individuals who are living with post-traumatic stress disorder symptoms. It provides education about PTSD, a self-assessment, opportunities to find support, and tools to help you manage the stresses of daily life with PTSD.  (English only)

PTSD Family Coach:

PTSD Family Coach is a free smart phone app designed by the United States Department of Veterans Affairs to support family members of those who are living with post-traumatic stress disorder symptoms. The app provides extensive information about PTSD, how to take care of yourself as a supporter, how to take care of your relationship with your loved one and children, and how to help your loved one get treatment. (English only)

Meditation, Relaxation, and Sleep:


Headspace is mindfulness meditation app which provides easy to follow instruction and guided audio meditations. Both general meditations and situation-specific meditations like sleep enhancement, anxiety reduction, and calming oneself after a crisis are available.  The app has both a free version as well as a premium service. (English, French, German, Spanish)


Calm provides guided meditations of various lengths which incorporate soothing music, nature scenes/sounds, and breathing exercises to help reduce anxiety and ensure a restful night of sleep. The app has a free version as well as a premium version which unlocks additional features. (English, French, German, Spanish)

Mindful Self Compassion:

On this website you can access free audio and written guided meditations which cover basic mindfulness and self-compassion exercises. Led by a well-known psychiatrist and instructor at Harvard Medical School, the content includes topics like body scanning, loving-kindness, forgiveness, and more. All content is free with both audio and written instructions available. (English)

Rainy Mood:

Rainy Mood provides soothing audio of rainfall to assist with sleeping, working, and relaxing. It is available for free on the web and as a smart phone app, with optional premium version. (Interface in English, but super easy to use even without English proficiency)

Health and Wellness:

Do Yoga With Me:

Do Yoga With Me is a website that offers high quality streaming yoga instruction for all levels 100% for free. On the site you will find a wide variety of classes offered by a diverse team of skilled instructors, and even yoga teacher training which can be done (mostly) online. Best of all this is a free resource—no gimmicks. (English)

Fitness Blender Free Work Out Videos:

Fitness Blender is a site focused on making fitness affordable, attainable, and approachable. They offer hundreds of video workouts with a helpfully customizable interface that let’s you choose type of workout, difficulty level, duration, gender of trainer, whether to use any equipment you may have, and more. Just be sure to click the “Free” button to access the over 500 video workouts available at no cost. (English)

Positive Coping With Health Conditions:

This well-designed workbook is intended to help individuals who are facing a change in their health status to better cope with the associated stress, worry, and uncertainty. (English)

Smoke Free:

Smoke Free is a smart phone app which uses science-based approaches to help you quit using tobacco products. There are over 20 evidence-based techniques to help you including showing you how much money you have saved, how many cigarettes you have not smoked, how your health is improving and more. The app is free with an optional premium version. (English, French, Spanish, German)


Noom is a psychology-based weight loss app for your smart phone that identifies your deep-rooted thoughts and triggers, and builds a customized game plan to help you form healthier habits. The free version allows you to log meals, exercise, and fitness goals, and benefit from lessons/articles on changing health habits. The paid version offers access to a coach and customized support groups, allows you to synch fitness devices, and provides access to recipes. Noom offers a free 14 day trial of the paid version so you can see if the additional services are a fit for you.  (English, German, Spanish)

Hazeldon Betty Ford:

Hazeldon Betty Ford is a US-based organization dedicated to helping individuals with chemical dependencies recovery from addiction. On this site you can learn about addiction and its signs, take a self-assessment, and learn about treatment options, many of which are compatible with IRC’s insurance providers. The site covers dependencies on alcohol, prescription medication, and other controlled substances. Resources are also available to help support family members of individuals struggling with addiction. (English)

(Note: IRC does not explicitly endorse any of these products and services, nor is responsible for the content on the sites/applications.) fitness