Molehill Mountain vs WorryTree

Molehill Mountain has been developed by Autistica and King’s College London to help autistic people understand and self-manage their anxiety. We have worked with closely autistic people at every stage in developing Molehill Mountain to ensure that it is easy for autistic people to use and is relevant to their needs. Molehill Mountain is based on Cognitive Behaviour Therapy (CBT), a well-established and clinically proven technique for managing the symptoms of anxiety. The app has been developed with the full involvement of Professor Emily Simonoff, Dr Ann Ozsivadjian and Dr Rachel Kent from the Institute of Psychiatry, Psychology & Neuroscience (IoPPN) at King’s College London. Most autistic people experience anxiety on a regular basis. Around eight out of ten will have symptoms of anxiety – and of these, three or four will have enough symptoms to be given a diagnosis of anxiety disorder. Molehill Mountain allows you to track your worries and identify the situations that trigger your anxiety. Your daily check-ins are plotted on a chart which allows you to identify pattern and trends – and you can also display a previous check-in to help you identify recurring triggers for your anxiety. Over time, you unlock tips that will help you to understand your anxiety and learn ways to manage it. The daily tips have been completely rewritten for this new version of Molehill Mountain. In addition, we have added dozens of extra mini-tips to cover many of the common causes of anxiety and stress in autistic people, such as hypersensitivity to noise, light and touch or difficulties with social situations and communication. The app also has interactive CBT activities which you can use at any time. These draw upon well-established and clinically proven techniques and are designed to help you to recognise and overcome unhelpful patterns of thinking. The development of Molehill Mountain has been supported by: • The Maudsley Charity • The Worshipful Company of Information Technologists’ Charity • The Pixel Fund Autistica Autistica is the UK’s national autism research charity. They exist to create breakthroughs that enable every autistic person to live a happy, healthy and long life. They do so by: • Shaping and growing research across the UK • Funding new and innovative research solutions • Campaigning for better services and shaping national policy • Sharing evidence-based tools, resources, and information https://www.autistica.org.uk/ @Autistica The Institute of Psychiatry, Psychology & Neuroscience (IoPPN) at King’s College London King’s College London is one of the top 10 UK universities in the world (QS World University Rankings, 2018/19) and among the oldest in England. King’s has more than 31,000 students (including more than 12,800 postgraduates) from some 150 countries worldwide, and some 8,500 staff. The Institute of Psychiatry, Psychology & Neuroscience (IoPPN) at King’s College London is the premier centre for mental health and related neurosciences research in Europe. It produces more highly cited outputs (top 1% citations) on mental health than any other centre (SciVal 2019) and on this metric we have risen from 16th (2014) to 4th (2019) in the world for highly cited neuroscience outputs. World-leading research from the IoPPN has made, and continues to make, an impact on how we understand, prevent and treat mental illness and other conditions that affect the brain. https://www.kcl.ac.uk/ioppn @KingsIoPPN

Overthinking? Worry on a loop? WorryTree helps you write the worry down, check whether you can do anything about it, and then act on it or let it go. Formerly Luma: same app, same account, same tools. Named best CBT app by Marie Claire (2023). HOW IT WORKS • Write it down: get the worry out of your head and into words. • Run it through the worry tree: can you do something about this? • Yes: make a short plan and choose one step to start with. • No: let it go for now, with a walk, some music or a short sensory practice. • Look back: see which worries actually happened, and what helped before. ALSO IN WORRYTREE • Notice thinking traps: check a thought against 8 common thinking styles • Gratitude, acceptance and uncertainty journals • Short sensory practices for in-the-moment calm • Worry time reminders • Works across your devices BUILT ON CBT AND ACT The worry tree is a widely used technique from cognitive behavioral therapy (CBT). WorryTree also draws on acceptance and commitment therapy (ACT). Many people use it alongside therapy, and many reviewers say a therapist or CBT course recommended it. "The absolute best app out there for managing your thoughts and worries." App Store review FULL ACCESS Full access to WorryTree needs a monthly or yearly subscription. Eligible new subscribers can start with a free trial. Prices vary by region and are shown in the app before you subscribe. Payment is charged to your Apple Account when you confirm your purchase. Subscriptions renew automatically unless cancelled at least 24 hours before the end of the current period. You can manage or cancel your subscription at any time in your Apple Account settings. Terms of Service: https://www.myluma.app/terms-of-service Privacy Policy: https://www.myluma.app/privacy-policy PLEASE NOTE WorryTree is a self-help tool. It is not a substitute for professional mental health care, therapy or medical advice, and it does not diagnose or treat any condition. If you're worried about your mental health, speak to your doctor or a trained therapist. If you're in crisis, call or text 988 (US) or call 911.