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. Some people begin having issues with anxiety and depression as a teenager, but most have their first episode around 30, and continue having episodes for years. This course has been developed for people troubled by both sets of symptoms, and is the course that primary care clinicians generally find most useful for their patients. Internet-delivered cognitive behaviour (iCBT) therapy has been shown to help individuals reduce their worry, anxiety, and depression in the short and long term.
Who will find this course useful?
People who have had attacks of anxiety and periods of depression at various times. People who commonly have both sets of symptoms whether or not they are currently suffering.
This course is self paced, but is designed to be completed within 3 months, at most. We recommend completing one lesson every week. Upon completion of the course, you will be granted an extra 12 months access for practice purposes. Please note, there is a 5-day lockout period between lessons to encourage the revision of material.
How much will it cost?
Depending on the method of delivery, the course will be either
A$59 Free during the COVID-19 crisis. That’s a whole course for less than the cost of one visit to a psychologist. It’s a small price to pay for ‘getting back up’.
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 or phone app courses, there is no external support available, as these delivery methods are designed to enhance motivation and self-reliance. However, provided you complete all six lessons, the results will be as good as with supervision.
How is the course structured?
Our online questionnaires help to establish how you are feeling. Results from the questionnaires are then relayed back to your clinician after each lesson. If you are undertaking a self-guided course, you will be notified by THIS WAY UP if your scores are above the acceptable range.
Our lessons are in a comic based format, where you can follow the journey of a character as they learn practical skills to combat anxiety and depression. They also learn how to maintain these skills, manage and reduce difficulties, and prevent symptoms from returning.
Download our summaries and activities to reinforce what you learnt in each lesson.
Download additional activities and information that you can complete between lessons.
Read real life stories about how others overcame their anxiety and depression.
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 depression. 20% do not benefit and will need to seek further assistance.
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. The outcomes are very good, as reported above.
“I have improved considerably since starting the course. I was able to understand that anxiety was affecting me a lot more than I thought. By tackling the steps to reduce my anxiety, I have begun to feel much more in control.
I have also learnt to accept that anxiety and depression will always be a part of my life, but I can now have control over it and not have it control me.
I am succeeding, and looking forward to the skills I have learned here becoming my everyday way of dealing with life. “
“Through this course, I have learnt that I’m very hard on myself and have been practising to change that. I’m becoming more accepting of my health limitations and lowering my standards to a more realistic level.
I feel as if I’m finally seeing the person that others observe in me, and not so much of the negative image I have created in my mind.
I love this way of learning in the comfort of my own home where I can fully concentrate on the lesson and not be worrying about the logistics of travel.
“I recently started with THIS WAY UP and am already so grateful for it’s existence.
The techniques I am learning, and practising every day, are making me realise I could cope before, but now I am even better equipped to reduce my symptoms to a manageable level.
I find myself looking forward to learning from these lessons, and am not at all intimidated or nervous opening up the web page. I am on my own terms, my own pace, and not watched or judged by anyone whilst learning these techniques.
Thank you, sincerely.”
“ Thanks so much for this course. It has helped me learn so much about myself, and unravel unhelpful habits I’ve had for years and years. I’m very grateful for the chance to work on them, and feel a lot better and much more resilient as a person.”
When I started to monitor my thoughts regularly, I noticed so much negative thinking and thought distortion, that it was actually quite overwhelming.
I found myself thinking “I can’t wait to get to lesson 3, to find out what do about all of this”
Once I starting challenging some of these negative thoughts, I noticed how I started to relax more and enjoy life in a way I hadn’t for many many years. Slowing down on all that self criticism was a big achievement, and it really helped me so much.