Self help is important, especially when mental health care is expensive. Nonetheless, this is not a replacement for seeing a doctor, therapist, or psychiatrist — make sure to get the help that you need, when you can. Still, the following are three top-rated apps to help you manage anxiety and depression day-to-day.

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Charity Miles

According to the National Center for Biotechnology Information, running has significant benefits for those with clinical depression. Specifically, the endorphins released by your brain when running serve as a natural antidepressant. This app enables you to combine altruism and exercise into the same routine.

Specifically, your phone’s GPS tracks how far you go in a running session. The farther you run, the more you donate to a specific charity. For instance, if you want to raise money for Habitat for Humanity, then your running funds will be given to that nonprofit. Some nonprofits have experienced tremendous success on this application. For instance, the Alzheimer’s Association has raised over $100,000. In summary, exercising — and helping out those in need — will help you to gain control over your depression.

Mood Tools

As the title suggests, this app offers a variety of tools that can help levitate you to wellness. For example, there are tests you can take on the application that will help to diagnose you and provide you with the severity of your condition. Moreover, the application offers a variety of “guided meditations” that instruct you to meditate whenever possible — a habit that has been proven to help depression. The diary included within the app allows you to track your day to day progress on your road to recovery. There is also a safety plan included that can help dissuade any suicidal thoughts.

7 Cups: Anxiety & Stress Chat

7 Cups provides you with volunteer listeners that want to listen to your problems and aid you with any issue that might be occurring in your life, at that moment. Moreover, there are group chats in the app if you wish to gregariously grieve. The best part of the app: everything is free. No doctoral fees or copayments for psychiatrists, as all listeners are volunteering on their own will. You can add your face and provide a brief profile so listeners can gauge your situation in a broader sense.

Charity Miles

Named Women’s Running Magazine’s “Best Overall App” and Men’s Fitness Magazine’s “Game Changer of the Year,” it’s the perfect choice for sports enthusiasts. Charity Miles lets you do what you love most: running, biking, walking, etc., while earning money for the charity of your choice. As you workout, the app tracks your progress in terms of distance, and that data translates to a preset dollar amount for donation. So every mile you walk or run, for example, earns you $0.25 of sponsorship toward a worthy cause like Autism Speaks or Habitat for Humanity. Step to it.

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Charity Tap

Think of this app as a gamified version of donating. Developed by high school student, Michael Schaja, the app lets you donate rice to the hungry at no cost to you. By simply tapping the rice bowl on the screen, you donate one grain of rice at a time. At the end of the month, the sum of your total taps — converted to the equivalent number of grains — is donated to the United Nations World Food Programme. So where does the money come from? The same way most free things generate their revenue: through ads.

ShareTheMeal

Remember the The United Nations World Food Program you just helped donate to with your eager rice clicks? They started ShareTheMeal to provide assistance to millions of food insecure people worldwide. Funded entirely through volunteers, donations keep it running. You can pay as little or as much as you’d like. Even a modest $0.50 goes a long way in feeding a child for a day. This holiday season, skip the gingerbread latte and feed about seven children instead. I know it’s tough; you got this.

This year, instead of gazing morosely at those television ads of hungry children or homeless pets, join the tech for good movement. Do that thing you do best: download an App. Then, do that thing nobody does enough of: make a difference.