Wellbeing courses

Effective Self-Help for Your Mental Wellbeing

Learn a step-by-step way of tackling feelings of stress, anxiety, and low mood with our clinically-proven online courses.

Wellbeing Courses

Courses for General Wellbeing

The courses below are designed to give you practical skills to improve stress, sleep, and general wellbeing.

Coping with Stress Course

Coping with Stress Course

This free 4-lesson course is about helping you tackle chronic feelings of stress and overwhelm, by teaching strategies for tackling your problems and managing how you feel.  

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Managing Insomnia Course

Managing Insomnia Course

This free 4-lesson course is about helping you tackle symptoms of insomnia – chronic and persistent difficulties with falling or staying asleep, which are affecting your quality of life.

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Intro to Mindfulness Course

Intro to Mindfulness Course

This free 4-lesson course is designed to teach you the principles and practice of mindfulness, and how you can use mindfulness skills to tackle stress and improve your wellbeing.

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Student Wellbeing Course

Student Wellbeing Course

This free 8-module course for university students teaches practical strategies for healthy thinking, smart studying, maintaining helpful routines and connections, and tools for coping when things feel tough.

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Why do an online course to support your mental health?

Our scientifically-supported online courses are designed to help you tackle psychological difficulties in a way that’s:


Our courses do not require a referral or an assessment, and can be accessed anonymously online


Our courses are designed to help you learn practical and effective strategies anytime, anywhere


Our courses teach clinically proven techniques and have been shown to significantly reduce symptoms

How it Works

Discover proven step-by-step strategies for managing stress, anxiety and low mood.

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How to Get Started

Step 1 - Choose

Select a course that is relevant to the difficulties you’ve been having or take our anonymous online test to see which course is for you.

Step 2 - Enrol

Enrol in your chosen course using the sign-up prompts on the screen. You can get instant access for $59 or speak with your clinician to enrol for free.

Step 3 - Begin!

The most important step is to start! We know that our courses work, but you have to implement the strategies you learn to improve.

Not Sure which course is 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?

The Science Behind Our Courses

THIS WAY UP has been developing and releasing scientifically-supported mental health courses for over a decade. All of our courses are created by experienced clinical psychologists and are based on Cognitive Behavioural Therapy – one of the leading psychological treatments for anxiety and depression. Over the years we’ve helped thousands of people access online support tools and learn how to improve their mental health.

Course Registrations to Date
Clinicians Using THIS WAY UP

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. Overall across our research studies, out of those who complete our courses:

Percentage of people diagnosed with anxiety and/or depression who report a significant improvement in how they feel
Percentage of people diagnosed with anxiety and/or depression who report that they are no longer troubled by their symptoms

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 our courses, check out the FAQs below or get in touch with us.

Cognitive Behavioural Therapy (CBT) is a practical, short term, and skills-based psychological treatment for a variety of mental health difficulties and concerns, like anxiety and depression.

CBT helps people identify and change unhelpful patterns of thinking and behaviour, which tend to maintain or worsen symptoms, by teaching them more helpful strategies for tackling life’s challenges.

CBT can be accessed face-to-face through a trained mental health professional (like a psychologist) or online via a structured online course that teaches CBT skills.

CBT is one of the leading psychological treatments for anxiety and depression, because learning and applying CBT skills often leads to significant reduction in symptoms and improvements in mental health.

All of our online courses are based on this type of therapy and are tested in rigorous clinical trials to confirm that they too lead to measurable improvements in wellbeing.

Our research shows that 80% of people who’ve completed one of our treatment courses have benefited substantially, with 50% no longer being troubled by their symptoms.

As of November 2018, more than 36,000 individuals have enrolled in a THIS WAY UP course and more than 9,800 clinicians have prescribed a THIS WAY UP course to their patients. Many people have written to tell us about the ways online treatment has positively helped them.

Click here to learn more about CBT and how it can help you improve the way you feel.

CBT skills are widely considered to be beneficial for mental health because they teach individuals how to understand the way their minds work, engage in helpful and effective behavior, communicate assertively, look after themselves, and tackle life’s problems.

Therefore, many people who wish to address their mental health and wellbeing can benefit from learning CBT skills, whether they have a diagnosable mental health condition or not.

Doing an online CBT course from a reputable provider is a convenient, accessible, and often more affordable way of learning CBT skills.

Our online CBT courses have been specifically formulated to assist those experiencing significant symptoms of depression and anxiety disorders, and are therefore appropriate if you’ve been diagnosed with one of these conditions or simply want to tackle your difficulties before they get worse.

You can complete our anonymous online test here and see if one of our courses may be helpful to you based on how you’ve been feeling.


Our courses have been specifically developed to assist individuals with mild to moderate symptoms of anxiety and/or depressive disorders, and to provide an adjunct or complementary support for those with severe symptoms of anxiety and/or depressive disorder, while they undergo another type of treatment (e.g., medication).

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; take sedative medication (e.g., Valium, Lorazepam) daily; or for people who are thinking about suicide.

Such individuals would benefit from being seen and supported by a clinician, and should seek medical advice before enrolling into a self-guided online treatment course for their mental health.

If you would like information about Bipolar Disorder, Schizophrenia or drug/alcohol dependence, please click on the links below:

If you are experiencing a mental health crisis or are having thoughts of death, self-harm or suicide, please visit our Urgent Help page by clicking here.


THIS WAY UP has the widest range of online CBT courses in Australia, which means that we have tailored courses for a variety of anxiety conditions (e.g., social anxiety, health anxiety, OCD, etc) as well as for stress, insomnia, chronic pain, and depression.

You can browse the different courses above or click here to take our anonymous online test to see which course may be beneficial depending on the way you’ve been feeling.

While our treatment courses undergo a thorough research evaluation to ensure that they are effective in reducing symptoms of anxiety and/or depression, we cannot guarantee individual results.

Overall, we know that learning cognitive-behavioural skills is highly beneficial as a way of understanding and looking after your general mental health (whether you have a mental health condition or not).

Our research studies indicate that, on average, 80% of people who complete our treatment courses notice a significant improvement in how they feel, with 50% no longer being troubled by their symptoms. However, about 20% of people do not see an improvement in how they feel following our courses alone and may require further assessment and treatment.

The best person to seek personalised advice about your particular condition, situation, or circumstances is your GP or primary healthcare provider, who can do a thorough assessment and make individual recommendations.

Our research has shown that both modes of treatment have been shown to be equally effective.

However, here are some questions to consider if you are unsure of which might be more helpful for you initially:

  • Is accessing face-to-face help or attending sessions regularly difficult for you at the moment? If so, consider online treatment.
  • Is your problem more severe and would benefit from more intensive treatment with a clinician? If so, consider face-to-face treatment.

Some people may start with an online course before then seeking face-to-face help for more targeted advice. Other people may start with seeking face-to-face help then do a course for revision of CBT skills.

Many people benefit from undergoing both at the same time.

If you are already doing CBT with your clinician, our online courses can help reinforce the strategies you are learning.

Alternatively, if you are seeing your clinician for a particular issue but would like to simultaneously address another issue that we have an online course for, this could also be beneficial.

There are three ways you can get some guidance on which course may be suitable or appropriate for you to do.

Option 1: Hover over the course cards above to read a brief description of each course.

Then click on the “Go to Course” button to learn more about the courses that seem to tackle your most troublesome symptoms or difficulties.

You can explore our ‘symptoms-specific’ courses (e.g., The Social Anxiety Course, The OCD Course) or check out our ‘multi-symptom’ courses which focus on targeting symptoms of both anxiety and depression.

We suggest choosing a course that tackles the symptoms or difficulties which are affecting you the most right now.

Option 2: Complete our anonymous online questionnaire which will ask you a series of questions about the way you’ve been feeling lately, and make suggestions on which course to choose based on your scores.

If you’ve already taken the test and it suggested multiple options, we recommend either enrolling into a course that tackles symptoms which are most troubling or concerning to you right now or checking out our courses for mixed anxiety and depression, which tackle both sets of symptoms.

If the test suggested both a Wellbeing Course (e.g., Managing Insomnia, Intro to Mindfulness) and a Treatment Course (e.g., The Social Anxiety Course), we suggest enrolling into a Treatment Course first as it will teach you the skills to get your symptoms under control, before you can address improving your general wellbeing.

Option 3: Speak with your regular clinician (e.g., your GP, psychologist, counsellor or other health professional) and ask them about which course would be appropriate for you.

Your clinician will be able to make suggestions based on your history and current symptoms.

If they are not familiar or registered with THIS WAY UP, you can download this Clinician Letter to take with you to your appointment. It explains how your clinician can register with us and prescribe you a desired course for free.

Our Treatment Courses (e.g., The Worry Course, The Depression Course) are comprehensive 6 to 8 lesson courses that have been specifically designed to tackle symptoms of diagnosable mental health conditions.

These courses teach particular CBT strategies in a particular order, and have been shown to lead to measurable reductions in the symptoms of the conditions they address.

Individuals who are having noticeable and persistent difficulties with low mood or anxiety should consider one of these treatment courses to tackle their symptoms directly.

Just like taking a course of medication for a physical illness, our treatment courses should be completed in full to get the most benefit.

Our Wellbeing Courses (e.g., Intro to Mindfulness Course, Coping with Stress Course) are shorter 4-lesson courses which teach general principles and CBT tools for tackling normal life stresses and improving your wellbeing.

Individuals who are generally well but are feeling like they could benefit from learning to tackle their daily problems more effectively should consider doing one of these courses first.

The terms ‘self-help’ and ‘supervised’ refer to the way you enrol into and complete our courses.

When you enrol in a 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 a 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 a course as part of your face-to-face or telehealth sessions.

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

Enrolling into a self-help course generally costs AUD $59 for 90 days of access, while obtaining a prescription from your regular clinician and enrolling into a course under supervision is free.

Majority of our Treatment Courses are available as both self-help* and supervised.

All of our Wellbeing Courses are free and available as self-help*.

* The self-help option is available for Australian residents only.

You can access a treatment 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 this 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.

This is wonderful news and we look forward to having you learn CBT skills with us!

If your clinician suggested you do one of our courses as ‘self-help’, you can find the course on this page to learn more about it, before creating an account to enrol – simply follow the prompts on the individual course page or click here to sign-up.

Our online system will guide you through the steps of enrolling and starting your course.

Make sure that you ‘flag’, ‘star’, ‘whitelist’ or save all of the e-mails you receive from us into your Inbox, so that you don’t miss out on any important course materials or reminders.

If your clinician is registered with THIS WAY UP and provided you with a prescription* for a particular course, you should have received an e-mail from our system with a subject line “THIS WAY UP Program Recommended by your Clinician”.

In it, you will have the instructions on how to enrol into the course under the supervision of your clinician.

If you are having any technical difficulties with creating an account, enrolling into a ‘prescribed’ course, or getting started, please don’t hesitate to get in touch with us using the options at the bottom of this page.

* A ‘prescription’ is an e-mail called a ‘Quickscript’ that your clinician sends to your nominated e-mail address using our online system.

Once you create an account and enrol into a course you will have up to 90 days* to complete all of the lessons before your course access expires.

This usually means completing a lesson every 1 to 2 weeks, which is designed to mimic receiving CBT via regular face-to-face sessions.

Our automated online system will guide you through the steps of completing your course, so make sure that you save your log-in details, as well as ‘flag’, ‘star’, or ‘whitelist’ all of the e-mails you receive from us into your Inbox, so that you don’t miss out on any important course materials or reminders.

All of the lessons, guided exercises, downloadable action plans and extra resources are located within a dedicated Course Dashboard, which you can access anytime from our website here.

It is important that you log-in and complete your lessons regularly to build momentum and master your new skills.

Across all of the courses, each lesson is made up four components:

– The Lesson. You will follow the animated story of a character(s) who experiences similar symptoms to you, and how they learned to apply the CBT skills in their day to day life

– The Lesson Summary. The CBT skills introduced in each lesson are explained in more detail here. There will also be recommended practice exercises for you to do before the next lesson, to help consolidate the new skills you have learned into everyday situations

– The Action Plan. Following each lesson you’ll receive a simple, bullet-point action list to help you put your new skills into practice. We suggest keeping these handouts visible to remind you of what to do to keep making a positive change.

– Extra Resources. This includes other interesting topics, additional strategies and frequently asked questions

If you complete your course in full within 90 days* you will automatically receive up to 12 months of additional access so you can keep coming back to revise your skills.

*Please note: For our clinician-supervised 8-lesson courses (Chronic Pain, Post Traumatic Stress), users will have 120 days to access the course.

It is common for many people to have difficulties in multiple areas at the same time (for example, low mood and anxiety, insomnia and anxiety, or more than one kind of anxiety disorder).

Given the commitment and focus required to complete a course and master all of the coping skills taught, we suggest completing one course at a time.

You could choose the course that you think would be most helpful to you right now based on the difficulties that are affecting your life the most at this point in time.

Remember, since all our courses are based on Cognitive Behaviour Therapy (CBT), learning CBT skills to address one particular problem can be applied to other types of problems too.

Yes! All of our Treatment Courses (e.g., The Depression Course, The Social Anxiety Course) are available worldwide when prescribed by your regular healthcare professional.

Simply speak with your usual provider (e.g., doctor, primary care physician) and see if they are familiar and registered with THIS WAY UP, and if not, download this Clinician Letter and take it with you to your appointment to discuss if you clinician can prescribe you one of our courses.

Due to our insurance requirements, our Wellbeing Courses (e.g., Managing Insomnia, Intro to Mindfulness) and the ‘self-help’ option for the Treatment Courses are not currently available to those who reside outside of Australia.

Our Wellbeing Courses (i.e., Coping with Stress, Managing Insomnia, Intro to Mindfulness, and Student Wellbeing) are free.

Our Treatment Courses (e.g., The Depression & Anxiety Course) normally cost AUD $59 for 90-days of access when used as ‘self-help’, but can be accessed for free when prescribed to you by your regular health professional (e.g., your GP or psychologist) if they’re registered with THIS WAY UP.

For instructions on how to approach your healthcare provider to discuss THIS WAY UP courses, please refer to a previous question titled “How do I get a prescription to access a treatment course for free?”

Unfortunately at present Medicare does not cover the AUD $59 fee for our self-help treatment courses.

We do, however, have a partnership with BUPA, so if you are a BUPA member you may qualify for a rebate. You will need to check your individual policy or contact BUPA for more information.

You are able to access our courses for free when they are prescribed to you by your regular health professional (e.g., your GP or psychologist). You could check with them if they are able to do this for you.

For instructions on how to approach your healthcare provider to discuss THIS WAY UP courses, please refer to a previous question titled “How do I get a prescription to access a treatment course for free?”

Our Partners

Ready to Take Control of Your Mental Health?

For Clinicians

Did you know that you can use our evidence-based online courses in treatment of anxiety and depressive disorders?

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 our courses to your clients and stay informed of their progress.