Frequently Asked Questions
What is the purpose of this text messaging program?
Mental health concerns like depression and anxiety are extremely common and can be very distressing. People who experience these concerns usually want help, but many prefer to manage their concerns on their own, without formal treatments like medication or therapy. Since text messaging (or “SMS”) is one of the main ways that people communicate, it is also a convenient way to reach people with bite-sized information, tips, reminders, and suggestions that can help them address their mental health concerns and improve their wellbeing.
I no longer want these text messages. How can I stop them?
You can stop receiving all messages by texting “STOP.” If you want to take a break for up to two weeks, you can do this through the help menu by texting “Help Me.”
What times of day are messages sent?
When you sign up, you provide us with the earliest and latest times of day we can message you. We never send messages outside of those times. On weekends, your messages will start an hour later than on weekdays. On most days, messages will start at your earliest start time, but they may sometimes start later in the day as well. If you need to change your earliest and latest start times, or adjust your timezone, please send a message that says “Help me” to launch the help menu, then select “4” to change your timing preferences.
How many messages do I receive from Small Steps?
The number of messages sent per day varies. Sometimes you may receive one or two messages. On other days, messages are more conversational, and you may receive several messages at a few points in the day. Small Steps may be most helpful to you if you can spend a few minutes a day reading and responding to messages.
Who developed this program?
Mental Health America (MHA) is one of the nation’s oldest and largest nonprofit organizations to offer resources and advocacy for people with mental health conditions. In 2020, MHA teamed up with researchers from Northwestern University’s Center for Behavioral Intervention Technologies (CBITs) and from University of Toronto’s Department of Computer Science to design a text messaging-based program to support people in learning and applying simple skills for managing mental health concerns. The design process involved working closely with young people who are dealing with depression and anxiety to understand the challenges they are facing, the skills they are interested in learning, how they use their phones, and their ideas for how text messaging can help them take care of their mental health. The Small Steps SMS program was developed by Audacious Software.
How does the program work?
If you sign up for this program, you will receive text messages for up to 8 weeks to help you learn skills to address behaviors, thinking patterns, and other challenges. The messages you receive are all automated, meaning that you’re texting with a computer program, not a real person. The program isn’t designed to replace your relationships with people. It’s just a tool to help you take care of your own mental health by trying out new strategies (like self-compassion, gratitude, and daily routines) to see what works for you. The program allows you to interact with it in a variety of ways. Some people like answering reflection questions, some prefer getting tips and suggestions, and others like reading stories from other people. Over time, the program can adjust the messages it sends based on what you like and respond to.
How much does the program cost?
There is no charge to you to use this program. Your mobile phone service provider may charge its standard text messaging rates, just like when you send and receive text messages from your friends, family, or anyone else.
How is my information used?
You can read MHA’s full privacy policy here: https://mhanational.org/privacy-policy. The Small Steps SMS program is fully automated, meaning that nobody will read the texts you send in real time. Your phone number will be encrypted. We won’t ask for any other identifying information about you. Your data (the information you provide when you sign up and the logs of messages you send/receive) will only be used by MHA and its research partners to understand how people are using the program and how the program can be improved. Data used by MHA and its research partners will not include any information that could identify you, like your phone number or name.
How can I get more help if I need it?
This is a simple automated texting program that can’t understand what you write. If you are in a crisis or need immediate help, you can get 24/7 support from caring specialists by 1) calling or texting the National Suicide & Crisis Lifeline at 9-8-8), or 2) texting “MHA” to 741-741 (The Crisis Text Line). You can also read more here about mental health treatment options.
Get a list of these and other resources any time through the texting program by sending a message that says “Help Me.” You can also text “Help Me” to change your settings, take a break from messages, or report bugs.