The Mindfulness-Based CBT Course

The Mindfulness-Based CBT Course

Learn mindfulness and cognitive behavioural strategies for managing symptoms of anxiety and depression with our clinically-proven online course.

Does this sound like you?

Mindfulness & Mental Health at a Glance

When going through a challenging time or experiencing symptoms of anxiety and depression, it becomes harder to focus and stay present in the moment, which makes it even more difficult to experience positive feelings that are important to our mental health.

Fortunately, mindfulness practice, especially when combined with cognitive behavioural strategies, is known to be beneficial in treatment of anxiety and depression. This course will teach mindfulness and CBT strategies to help you manage stress, anxiety, and depression and improve the way you feel.

About The Mindfulness-Based CBT Course

This 6-lesson course is based on an effective psychological treatment for mixed anxiety and depression called Cognitive Behavioural Therapy (or CBT) combined with mindfulness techniques and guidance for meditation practice. It is designed to teach you proven strategies for tackling your symptoms and show you how to work with your thoughts, emotions, and behaviours so you can make a positive change in how you feel.

It may be especially helpful to you if you’ve been previously diagnosed with both Major Depression and an Anxiety Disorder (e.g., Generalised Anxiety Disorder of Social Phobia) and haven’t tried using mindfulness strategies to manage your symptoms.

TWU_Mindfulness-Based Course

This course may be suitable for you if:

What You Will Learn

Throughout this course you will follow an illustrated story of ‘Liz’ and ‘Rob’, as they learn how to effectively approach their day to day problems, shift their unhelpful thoughts, and change the self-defeating habits that serve to maintain and worsen their symptoms. Each lesson focuses on teaching you a practical skill you can use to begin changing the vicious cycle of anxiety and low mood. Once you complete a lesson, you will have 5 days to practice your new skill before the next lesson becomes available.

Please note, this course follows the same characters and teaches the same CBT strategies as The Mixed Depression and Anxiety Course – however, it is more comprehensive as it incorporates the principles and techniques of mindfulness throughout the course to help you make the most of your new CBT skills.

Lesson 1

About Anxiety and Depression – Learn about the symptoms of anxiety and depression, how they can affect you, and how CBT and mindfulness can help.

Lesson 2

Getting Back on Track – Learn to tune into your body, to tackle low activity, and to solve problems.

Lesson 3

Learning About Your Mind – Learn to notice and recognize unhelpful thinking patterns.


Lesson 4

Tackling Unhelpful Thinking – Learn to tackle negative thinking habits and overcome roadblocks.

Lesson 5

Facing Your Fears – Overcome your fears through graded exposure, and cope with the distressing emotions associated with anxiety and depression.

Lesson 6

Staying Well – Learn how to master your skills and stay well in the long term.

Access convenient, discreet, and effective online self-help...

What's Included

Each of our courses has been designed to help you get the most out of self-guided learning and provides you with a range of materials to support you on your recovery journey.


Story-based lessons that teach core coping skills

Extra Resources

Tools to help you overcome common challenges


Exercises designed to help you tackle your symptoms

Alerts & Reminders

Reminder e-mails and texts to help you stay on track

Action Plans

Step-by-step activities to help you put new skills into practice

Progress Tracking

Questionnaires to help you monitor your well-being

How to Get Started

Option 1: Enrol in this course as ‘self-help’ and complete it independently, or 

Option 2: Speak with your regular clinician (e.g., your GP, psychologist, or other health professional) and see if they can prescribe you this course and monitor you throughout your online treatment. You can download and take the Clinician Letter to your appointment.

Choose to start right away or speak with your clinician about this course

Enrol As Self-Help

$ 59 for 90 days of access
  • Get instant access and start right away
  • Complete a lesson every 1-2 weeks
  • Extra 12 months of access once completed
  • Available to people who ordinarily reside in Australia

Get a Prescription

Free for 90 days of access
  • Get free access with a prescription
  • Your clinician can monitor how you are
  • Extra 12 months of access once completed
  • Available worldwide with a prescription

Please note: our courses have not been evaluated in populations who have been diagnosed as having schizophrenia or bipolar disorder; people who are dependent on drugs or alcohol; or take sedative medication (e.g., Valium, lorazepam) daily. More tailored, intensive, face-to-face support from a clinician may be more suitable for these populations and for people who are thinking about suicide. We recommend that such individuals seek clinician support and medical advice before enrolling into a self-guided online treatment course for their mental health.

Frequently Asked Questions

Over the years, we’ve helped many individuals improve their mental health through our clinical trials and online courses. If you have any questions about this course, check out the FAQs below or get in touch with us.

  • People who have had attacks of anxiety and depression at various times.
  • People who frequently experience both sets of symptoms, whether or not they are currently suffering.
  • People who are interested in learning about mindfulness and meditation.

The Mindfulness-Based CBT course is a comprehensive program, which consists of six online lessons to be completed in 90 days. We recommend completing about one lesson per week and we’ve found that people who get the most out of our programs practise their new skills on a daily basis. If you complete the course in the 90 day access period you will be granted an extra 12 months to review the material. Please note, there is a 5-day lockout period between lessons to encourage the revision of material.

You can enrol in the ‘self-help’ option and start the course right away for $59 (you must reside in Australia to access this option), or you can seek a prescription from your regular GP or mental health professional and enrol in the course for free (this option is available worldwide under the supervision of your treating physician).

The amount of support you receive will depend on the way you choose to do this course.

If your clinician – doctor, psychologist or other mental health professional – prescribes it, they will have access to the course and your well-being scores, so you can check-in with them about your progress and how you feel.

If you do the course as ‘self-help’, there is no clinical support available because the course is completely automated, although you can contact us for any technical difficulties. However, provided you complete all six lessons, the results will be as good as with supervision.

You don’t need to have been diagnosed with Depression and/or Anxiety to find the strategies taught in this course helpful for managing your mood.

If you are not sure which course to choose, click here to access our anonymous online test to help you decide.

The best place to seek advice about treatment options for you specific symptoms and situation is from your GP.

To make the most of the course we recommend completing a lesson every 1-2 weeks and practising the skills that you learn regularly. Make sure that you download and save all of the downloadable course materials so you can come back and review the strategies later on.

You can access this course for free if your regular clinician is registered with THIS WAY UP and prescribes this course to you by e-mailing you a personalised registration link called a “Quickscript” using our secure online system.

Here’s how to discuss this option with your health professional:

Step 1.

Make an appointment with your clinician (e.g., your GP, Medical Specialist, Psychologist or other Allied Health Professional).

Step 2.

Download, print, and take the Clinician Letter to your appointment. This letter outlines some information about how your clinician can register with THIS WAY UP and prescribe our courses using our online system.

Step 3.

Ask your clinician if they are familiar with THIS WAY UP and tell them about the course you’d like to do.

If your clinician is new to THIS WAY UP, they may need some time to register and get to know our system, so you may not be able to get a course prescription right away.

If your clinician is able to prescribe and monitor you throughout the course, they will send you a ‘prescription’ e-mail called a “Quickscript” via our system with details on how to enrol.

Please note, it is up to individual clinicians to decide whether it is appropriate for them to prescribe and monitor you through one of our courses. Therefore, we cannot guarantee that your clinician will be able to assist you.

However, majority of our treatment courses are available as ‘self-help’ within Australia so if this option is suitable for you, you will be able to enrol and receive up to 12 months of access for AUD $59.

When you enrol in this course as ‘self-help’ you will be guided through the lessons by our system and will be completing it independently.

Our team is here to provide technical assistance, but we are not able to answer clinical questions or give you personalised advice about your health.

When you enrol in this course under the ‘supervision’ of your regular clinician (e.g., your GP, psychologist, psychiatrist, or other health professional) they will be able to view your progress and well-being scores, and will be able to check in on you should you require further assistance.

You may also be able to check in with them about your particular symptoms or seek further guidance on implementing the strategies you learn.

Some clinicians may choose to prescribe this course as part of your face-to-face or telehealth sessions.

Some clinicians may choose to recommend that you enrol in this course as ‘self-help’ and support you throughout without formally prescribing it to you.

The Science Behind This Course

This course is based on established clinical practice guidelines for mood and clinical practice guidelines for anxiety. It has also been evaluated in randomised controlled trials and in studies in real world settings, including:

Kladnitski et al. (2020)

Not Sure if this Course is Right For You?

Take a Test to Help You Choose a Course

If you’re unsure which course to pick, take our anonymous online test to check how you feel and see which course may be suitable. This test will show you your levels of stress, anxiety, or depression and will make suggestions on what you can do next.

Why choose this way up…

Online Courses That Work

THIS WAY UP has been developing and releasing scientifically-supported online mental health courses for over a decade. We ensure that our courses help individuals achieve real positive results by conducting clinical research and adhering to the best practice guidelines in treatment of mental health conditions.

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Choose to learn from a trusted Australian team that cares about your mental health

For Clinicians

Did you know that you can use this evidence-based online course in treatment of Depression and Anxiety?

According to the clinical practice guidelines, internet-delivered CBT forms part of the stepped-care approach to treatment.

As a registered THIS WAY UP clinician you can prescribe The Mindfulness-Based CBT Course to your clients and stay informed of their progress.