Anxiety and Depression Program
Learn practical strategies for managing persistent low mood and worry with our clinically-proven online treatment program for depression and anxiety.
Does this sound like you?
Anxiety and Depression at a Glance
It is not uncommon to experience symptoms of anxiety and depression at the same time.
Symptoms of anxiety often include feeling nervous, tense, worried or on edge, and avoiding certain situations or activities on more days than not, while symptoms of depression include feeling consistently down, unmotivated, and uninterested in the things you usually enjoy for periods of two weeks of more at a time.
Experiencing ongoing anxiety and noticing how it interferes with your life can begin to affect your mood and, conversely, experiencing ongoing depression can lead to increased anxiety about the way you feel, trigger excessive worry about other things, or make it more difficult to do things that usually make you only a little nervous.
Fortunately, both anxiety and depression are very treatable, and many people who seek help get better. The programs below will teach you practical skills to manage both sets of symptoms and improve the way you feel.
About the Anxiety and Depression Program
This 6-lesson program is based on an effective psychological treatment for mixed depression and anxiety 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 both Major Depression and an Anxiety Disorder (e.g., Generalised Anxiety Disorder of Social Phobia) and haven’t had CBT in the past.
This program may be suitable for you if:
What You Will Learn
Throughout this program 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.
About Anxiety And Depression – Learn about your own symptoms and learn to deal with the physical symptoms of anxiety/depression.
Identifying Thoughts And Tackling Low Activity – Learn about how thoughts can affect our emotions, and to use activity planning to tackle low activity.
Tackling Thoughts – In this lesson you will learn how to tackle unhelpful thoughts using Cognitive Behavioural Therapy (CBT) skills.
Tackling Avoidance – Learn to challenge avoidance behaviours associated with anxiety/depression by facing your fears.
Mastering Your Skills – Learn to master your ability to face your fears using graded exposure, and learn to cope with the distressing emotions associated with anxiety/depression.
Staying Well – In this lesson you will learn how to stay well in the long-term and how to get even better.
Access convenient, discreet, and effective online self-help...
Each of our programs 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
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
Step-by-step activities to help you put new skills into practice
Questionnaires to help you monitor your well-being
How to Get Started
Option 1: Enrol in this program 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 program 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 program
Enrol As Self-Help
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
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 programs 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 program 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 programs. If you have any questions about this program, check out the FAQs below or get in touch with us.
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 program 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 program, 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.
You can enrol in the ‘self-help’ option and start the program 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 program 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 program.
If your clinician – doctor, psychologist or other mental health professional – prescribes it, they will have access to the program and your well-being scores, so you can check-in with them about your progress and how you feel.
If you do the program as ‘self-help’, there is no clinical support available because the program 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 program helpful for managing your mood.
If you are not sure which program 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 program 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 program materials so you can come back and review the strategies later on.
You can access this program for free if your regular clinician is registered with THIS WAY UP and prescribes this program 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:
Make an appointment with your clinician (e.g., your GP, Medical Specialist, Psychologist or other Allied Health Professional).
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 programs using our online system.
Ask your clinician if they are familiar with THIS WAY UP and tell them about the program 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 program prescription right away.
If your clinician is able to prescribe and monitor you throughout the program, 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 programs. Therefore, we cannot guarantee that your clinician will be able to assist you.
However, majority of our treatment programs 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 program 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 program 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 program as part of your face-to-face or telehealth sessions.
Some clinicians may choose to recommend that you enrol in this program as ‘self-help’ and support you throughout without formally prescribing it to you.
The Science Behind This Program
This program 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:
Newby et al. (2013) | Newby et al. (2014) | Newby et al. (2014) | Mahoney et al. (2021)
Not Sure if this PROGRAM is Right For You?
Take a Test to Help You Choose a Program
If you’re unsure which program to pick, take our anonymous online test to check how you feel and see which program 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 Programs That Work
THIS WAY UP has been developing and releasing scientifically-supported online mental health programs for over a decade. We ensure that our programs help individuals achieve real positive results by conducting clinical research and adhering to the best practice guidelines in treatment of mental health conditions.
Choose to learn from a trusted Australian team that cares about your mental health
Did you know that you can use this evidence-based online program in the treatment of major 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 Anxiety and Depression Program to your clients and stay informed of their progress.