The Worry Course

The Worry Course

Learn practical strategies for managing persistent and hard-to-control worry with our clinically-proven online course for generalised anxiety.

Does this sound like you?

Anxiety & Worry at a Glance

Generalised Anxiety involves frequent, persistent and excessive worrying about a number of events or activities in daily life. Many people say they “worry about everything” and find worry uncontrollable, making it difficult to switch off or relax. It can also involve irritability, physical symptoms of anxiety such as feeling on edge, difficulties with sleep, concentration, difficulties tolerating uncertainty and avoiding triggers of worry.

Fortunately, Generalised Anxiety is very treatable and many people who seek help can get better. This course will teach you practical skills to tackle chronic worrying and improve the way you feel.

About The Worry Course

This 6-lesson course is based on an effective psychological treatment for generalised anxiety and worry called Cognitive Behavioural Therapy (or CBT). 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 Generalised Anxiety Disorder (or GAD) and haven’t had CBT in the past.

TWU_The GAD Course

This course may be suitable for you if:

Other Courses For Anxiety

If your worry is not generalised about many different things, but is more focused on one particular domain, our other courses may be more suitable for you, such as worry about: 

• Your health – check out the Health Anxiety Course.
• Social situations – check out the Social Anxiety Course.
• Panic attacks – check out the Panic Attacks Course. 
• Obsessions and compulsions – check out the OCD Course 
• A traumatic event in adulthood – check out the Post-Traumatic Stress Course 
• Anxiety during the perinatal period – check out the MUMentum Pregnancy Course or Postnatal Course 

Or for those whose worry and anxiety are associated with:
• Bipolar Disorder – please visit here to find help.
• Schizophrenia – please visit here to find help.
• Drug or Alcohol Dependence – please visit here to find help 

What You Will Learn

Throughout this course you will follow an illustrated story of ‘Liz’ as she learns how to manage her worry and change a number of unhelpful behaviours that tend to maintain and worsen her anxiety. Each lesson focuses on teaching you a practical skill you can use to begin changing the vicious cycle of worry. Once you complete a lesson, you will have 5 days to practice your new skill before the next lesson becomes available.

Lesson 1

Introduction to GAD and strategies to begin tackling physical symptoms.

Lesson 2

Strategies to begin tackling anxiety-provoking thoughts and worries.

Lesson 3

Strategies to tackle specific problems and begin to shift unhelpful beliefs.


Lesson 4

Strategies to build confidence when facing challenging situations.

Lesson 5

Strategies to begin transforming the source of worry and anxiety-provoking thoughts.

Lesson 6

Strategies to keep improving in the long run.

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.

Those who identify as ‘chronic worriers’ who worry about everything, or individuals who find that their levels of worrying is interfering with their daily life, sleep, health, their work, relationships, or leisure.

This course may not be appropriate for those whose worry and anxiety are focused on a particular thing, such as:
• Their health – check out the Health Anxiety Course.
• Social situations – check out the Social Anxiety Course.
• Panic attacks – check our the Panic Attacks Course.
• A traumatic event in adulthood – check out the Post-Traumatic Stress Course 

Or for those whose worry and anxiety are associated with:
• Bipolar Disorder – please visit here to find help.
• Schizophrenia – please visit here to find help.
• Drug or Alcohol Dependence – please visit here to find help.

To get the best results, this course requires active participation and is designed to be completed within 90 days at most. It is best to do one lesson every week or two and allow time to practice new skills between lessons.

Once a lesson is completed, there is a compulsory 5-day waiting period between lessons, to allow for skill practice.

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.

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. It has also been evaluated in randomised controlled trials and in studies in real world settings, including:

 Robinson et al.  (2010). | Mewton et al. (2012). | Hobbs et al. (2017).| Mahoney et al. (2021)

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 Generalised Anxiety Disorder?

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 Worry Course to your clients and stay informed of their progress.