Last updated: September 2026
If you or a veteran you know is in crisis right now, contact the Veterans Crisis Line: dial 988, then press 1, text 838255, or chat online. It's free, confidential, and available 24/7, and you don't need to be enrolled in VA care. If someone is in immediate danger, call 911.
Leaving the military takes away a lot at once. You lose the structure and the people, and sometimes you lose your health coverage too. If you're struggling and don't have insurance, it can feel like help is out of reach.
It isn't. The VA builds free mental health apps that anyone can download, and several kinds of VA care cost nothing, even if you aren't enrolled. I personally use CPT coach alongside my own trauma therapy and find it incredibly grounding, even if my next appointment is scheduled for tomorrow.
This guide covers the apps worth your time, what each one does, and the free care options to pair them with.
Why Apps Matter When You Don't Have Coverage
PTSD, depression, and substance use are common after service. The VA's National Center for PTSD estimates that between 11 and 20 out of every 100 veterans who served in Iraq or Afghanistan have PTSD in a given year. The rate is about 12 out of 100 for Gulf War veterans.
Knowing you might need help and actually getting it are two different things. Cost is a big barrier, and so is time. Some veterans live hours from the nearest clinic. Others work jobs that don't allow for weekly appointments. Plenty of us also carry the old military worry that asking for help looks like weakness.
Apps don't fix all of that. What they do is give you real tools in your pocket, day or night, for free. The best ones are built on the same types of therapy that VA clinicians use. They're a good place to start, and a good way to keep working between appointments once you have them.
I've spent a lot of time in therapy. The biggest lesson I took from it is that the work doesn't stop when the session ends. The apps help me practice skills on my own time.
Where the Best Free Apps Come From
There are thousands of mental health apps. Many cost money, sell your data, or offer little more than calming pictures. For veterans, the most trustworthy free apps come from one source: the VA's National Center for PTSD.
Their apps are free on iPhone and Android. There are no ads and no subscriptions. They're built by VA researchers and clinicians, and they're based on treatments with strong research behind them.
Privacy is a major reason I point people to these apps. According to the VA's privacy policy for its mental health apps, no data that could identify you is sent to the VA or to anyone else. What you type into the app stays on your phone. The apps do collect anonymous usage data to improve how they work, but you can switch that off in the Settings menu under "Anonymous Usage Data." Because your entries live on your device, set a passcode on your phone.
The VA sorts its apps into two groups. Self-help apps are for anyone, in treatment or not. Treatment companion apps are meant to be used alongside a therapist who is providing a specific type of therapy.
Self-Help Apps You Can Use on Your Own
PTSD Coach
If you only download one app, make it this one. PTSD Coach teaches you about PTSD and the treatments that work for it. It also includes a self-check using the PTSD Checklist (PCL), which is the same questionnaire the VA and DoD use. You can retake it over time to track how you're doing.
The heart of the app is its coping tools. These include breathing exercises, grounding skills for when a memory pulls you back, ways to handle anger, and positive self-talk. You can add your own photos, music, and support contacts. When you first open the app, you pick a main goal, and the home screen suggests activities based on that goal.
The VA says PTSD Coach has been downloaded over a million times in 115 countries. The skills in it work whether or not you have a formal diagnosis.
Mindfulness Coach
Mindfulness means paying attention to what's happening right now without judging it. I know that can sound soft to a lot of veterans. In practice, it's a trained skill, a lot like controlling your breathing on a range.
Mindfulness Coach walks you through a step-by-step training program with guided audio exercises. You can use it on your own or with a provider.
Beyond MST
Beyond MST was built for survivors of military sexual trauma. It offers coping tools and information on the health, relationship, and trust issues that often follow MST. I have first-hand experience with MST as an active duty Airman, so I'm glad this app exists. If you're an MST survivor, please also know that VA care for MST-related conditions is free, and you don't need a disability rating or any proof of what happened to get it.
Safety Plan
The Safety Plan app helps you build a plan before a crisis hits. You list your warning signs, the things that help you calm down, the people you can call, and the steps that keep you safe. It's easiest to fill out on a good day, ideally with a counselor or someone you trust. Then it's ready when you need it.
There isn't an official standalone "Veterans Crisis Line app." The Crisis Line itself works by phone, text, and chat. Save 988 and the text number 838255 in your contacts now. One note: texting 988 reaches the general 988 Lifeline. To text the Veterans Crisis Line, use 838255.
VetChange
A lot of veterans use alcohol to cope with stress, sleep, or memories. VetChange is for veterans who want to cut back or quit drinking. It helps you set goals, track your drinking, and learn ways to manage cravings and stress without alcohol.
Insomnia Coach
Bad sleep makes everything harder. Insomnia Coach is a self-guided program based on cognitive behavioral therapy for insomnia (CBT-I). CBT-I is a top recommended treatment for long-term insomnia. The app includes a sleep diary, a five-week training plan, and tips for better sleep habits.
More Free VA Self-Help Apps
The VA offers several other apps worth knowing about. AIMS teaches anger management skills. PTSD Family Coach is for spouses, partners, and family members of someone living with PTSD. StayQuit Coach helps with quitting tobacco.
Veterans Wellness Path was created with and for American Indian and Alaska Native veterans and their families. It includes daily check-ins, a journal, and resources on both trauma treatment and traditional healing practices.
Treatment Companion Apps
These apps are designed to be used while you're working with a therapist. They don't replace the therapy. They make it easier to do the homework and keep track of your progress. If you're starting one of these therapies, ask your provider which app fits.
The most useful ones for PTSD are CPT Coach for Cognitive Processing Therapy and PE Coach for Prolonged Exposure therapy. The 2023 VA/DoD clinical practice guideline recommends both therapies for PTSD. There's also CBT-i Coach for insomnia treatment, ACT Coach for Acceptance and Commitment Therapy, and STAIR Coach, which focuses on managing emotions and relationships.
CPT Coach is the one I use most. CPT has you write about how a trauma changed the way you see yourself, other people, and the world. Then you learn to question the thoughts that keep you stuck. The app holds my worksheets and reminds me to do them.
Not sure which therapy is right for you? The VA's free PTSD Treatment Decision Aid compares your options side by side.
Quick Comparison
| App | Best for | Use on your own? |
|---|---|---|
| PTSD Coach | Learning about PTSD and managing symptoms day to day | Yes |
| Mindfulness Coach | Stress, focus, and staying present | Yes |
| Beyond MST | Survivors of military sexual trauma | Yes |
| Safety Plan | Building a plan before a crisis | Yes (best with support) |
| VetChange | Cutting back on or quitting drinking | Yes |
| Insomnia Coach | Trouble falling or staying asleep | Yes |
| AIMS | Anger and irritability | Yes |
| PTSD Family Coach | Family and partners of someone with PTSD | Yes |
| Veterans Wellness Path | American Indian and Alaska Native veterans | Yes |
| CPT Coach / PE Coach | Doing CPT or PE therapy | With a therapist |
| CBT-i Coach | CBT for insomnia | With a provider |
Free Care to Pair With Your Apps
The VA itself says its apps aren't meant to replace professional care. The good news is that "no insurance" doesn't have to mean "no care." Here are options that cost little or nothing.
Vet Centers. Vet Centers offer free, confidential counseling, and you don't need to be enrolled in VA health care. They serve veterans and service members who served in a combat theater, experienced MST, provided mortuary or emergency medical care, worked on drone crews, and several other groups. Many also serve family members. Call 877-927-8387 to find one near you.
VA mental health care without enrollment. The VA's transition page says you can get connected with mental health care no matter your discharge status or service history. You can call or walk in to any VA medical center, any time. You can also call 877-222-8387, Monday through Friday, 8 a.m. to 8 p.m. ET.
Free emergency suicide crisis care. Under the COMPACT Act, eligible veterans in an acute suicidal crisis can go to any VA or non-VA emergency room for free care. That can include up to 30 days of inpatient or crisis residential care and up to 90 days of outpatient care.
Free MST care. VA health care for conditions related to military sexual trauma is free. You don't need a disability rating or documentation. Some veterans who don't qualify for other VA care can still get MST care.
Copay-free mental health visits. If you're enrolled in VA health care and normally pay copays, the VA's mental health copay exemption covers your first three outpatient mental health or substance use visits each calendar year. This runs through December 29, 2027, and you don't have to apply.
Military OneSource. If you separated within the last year, you still have access to free, confidential non-medical counseling through Military OneSource, for up to 365 days after separation. It covers issues like stress, grief, and adjusting to civilian life. Call 800-342-9647.
Enroll if you can. Many veterans assume they don't qualify for VA health care and never apply. If you served in combat after 1998, were exposed to burn pits or other toxins, or have a service-connected condition, you may qualify. Check the VA eligibility page or ask a local VSO to help you apply. I didn't file my own PTSD claim for a long time, and I wish I had started sooner.
How to Get the Most From an App
Download one app to start, not five. Too many at once turns into another chore you feel guilty about skipping. PTSD Coach or Mindfulness Coach is a good first pick for most people.
Next, tie it to something you already do every day. Open it with your morning coffee or before bed. Five minutes a day does more than an hour once a month.
Use the tracking tools. Retaking the PTSD Coach self-check every few weeks shows you whether things are getting better, worse, or holding steady. That's useful information to bring to a provider later.
Be honest with yourself about when an app isn't enough. Get professional help if your symptoms are getting worse, you're drinking more to cope, you can't hold a job or keep your relationships steady, or you're having thoughts of hurting yourself. If you're having thoughts of suicide, don't wait for an appointment. Dial 988 and press 1.
Finally, watch out for apps that aren't what they seem. Before downloading a non-VA app, read who made it and what it does with your data. Be careful of apps that ask for a lot of personal information, push paid upgrades during tough moments, or make big promises about "curing" PTSD.
Conclusion
Your mental health journey doesn't have to wait for insurance approval or expensive therapy sessions. These free apps provide immediate access to evidence-based tools that can make a real difference in your daily life. Apps won't carry you all the way. They can steady you while you line up real care, and they can keep you practicing once you're in treatment. You earned that care. It's worth going after it.
Looking for the right kind of support? Finding care that fits you can take some trial and error, and asking for help is a strong first step. Schedule a free consultation to talk through your options.