If you experience symptoms of both insomnia and anxiety, are 18 years or over, live in Australia, and have regular access to a computer with internet, you may be eligible to participate.
To learn more and start an application, please click below.
This course is designed to teach individuals the core skills to tackle symptoms of Generalized Anxiety Disorder (GAD), which include:
• Frequent, persistent, and excessive worrying about a number of events or activities in daily life
• Physical symptoms of chronic tension, irritability, feeling restless, and on edge
• Difficulties with sleep, concentration, and decision making
• Worry about worry, difficulties facing uncertain situations, and avoidance of worry triggers
The skills taught in this course are based on the principles of Cognitive Behavioural Therapy – one of the recommended treatments for GAD. Our research has shown that this iCBT course helps individuals reduce their worry, anxiety, and physical symptoms both in the short and the long term.
GAD is the most common anxiety disorder, and internet-delivered cognitive behaviour (iCBT) therapy has been shown to help individuals reduce their worry, anxiety, and physical symptoms both in the short and the long term.
Who will find this course useful?
Those who identify as ‘chronic worriers’, or individuals who find that their levels of worrying is interfering with their daily life, 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 Phobia Course.
• Specific trigger – check out the Specific Phobia information page.
• Panic attacks – check our the Panic 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.
How much will it cost?
This course costs
A$59 Free during the COVID-19 crisis. That’s less than $5 a week, and if you finish the entire course on time, your access will extend to another 12 months for free.
What type of support will I receive?
The amount of support you receive will depend on the way you choose to do this course. If your clinician – doctor or psychologist – prescribes it, they will receive updates on your wellbeing and progress. If you do the self-help course, you will receive automated e-mails to help you stay on track, move past stuck points, and complete the course within the available time line. Your progress, however, will not be monitored.
Our research findings suggest that provided you complete all six lessons, the results from doing a self-guided course will be as good as if you completed it with assistance from your doctor.
Anxiety and depression often occur together. Anxiety is typified by months or years of excessive worry over everyday things, and depression is typified by recurring periods of sadness, loss of interest, poor concentration and feelings of worthlessness.
If you feel like you are suffering from both anxiety and depression, the Mixed Anxiety and Depression Course may be more suitable for you.
How is the course structured?
Each of our courses contains online questionnaires to help establish how you are feeling, and track your progress throughout the course. If you’re completing a supervised course, your questionnaire results are relayed to your clinician to keep them informed of how you’re going. If you are undertaking a self-guided course, you will be notified by THIS WAY UP if your scores are high and suggest that you might benefit from seeking extra face-to-face support.
We believe that stories are a powerful way to help individuals feel connected, hopeful, encouraged, and engaged in the process of learning, which is why our lessons are in a comic-based format, where you follow the journey of a character as they learn practical skills to combat anxiety, manage and reduce difficulties, and improve their well-being, as well as how to maintain these new skills and prevent symptoms from returning.
Lesson Summaries and Action Plans
After completing each lesson you will be able to download, save, print, and keep a PDF document which further explains the key concepts and described specific strategies to use to tackle particular symptoms.
You will also receive a summary Action Plan for each week of the course that outlines the specific strategies to practice following each lesson.
In addition to the core components of the course, you’ll gain access to a library of extra resources that outline additional skills and strategies that address difficulties that often related to GAD.
We know that it can take a tremendous amount of courage, will-power, and perseverance to complete a self-guided course to help yourself improve your mental health.
We have designed a series of e-mails for each stage of the program to help you stay on track, overcome common challenges in self-guided learning, and support you in finishing this program to get the best results.
You’ll be able to schedule your next lesson using our online calendar, and we’ll send you reminders for your next lesson.
On average, most people benefit a little from each lesson completed. 80% of people who complete all lessons benefit substantially, 50% to the point of no longer being troubled by anxiety. About 20% of people do not experience a significant improvement in their anxiety following completion of the course, and need to seek more intensive face-to-face support and treatment.
- Benefited substantially
- No longer troubled
We have done two Randomised Controlled Trials and the results have been replicated by independent scientists. We have also completed a large study of effectiveness in practice. These studies have shown very good outcomes for those who complete the course.
I am still learning to let go of some of the control, but I have made massive steps and am confident to talk about my anxiety.
I am proud of myself, and I am confident I will continue with my awareness, learning, and belief in myself.
Well, I have been amazed how much these two things have helped me. Exercise has been great at using up some of my extra adrenaline, and the breathing has been fantastic in helping me relax.
I find myself doing deep breathing regularly throughout the day, and it keeps me from panic and helps me sleep at night too.”
I have been able to identify that I have a problem, I have learned steps to decrease the anxiety, and hopefully I can get rid of it completely in time.
I know the course isn’t a quick fix, and I will have to revise my homework to ensure I have the skills to keep on track.
This course was convenient as I could always find time to do each lesson.”
I became aware of avoidance in my life, and was able to put a name to “anticipatory” anxiety, which has prevented me from achieving successes in my life.
I found the information in lesson 1 to be the best explanation of anxiety that I’ve seen.”