Depression Program

Depression Program

Learn practical strategies for managing persistent sadness and low mood with our clinically-proven online program for depression.

Does this sound like you?

Depression at a Glance

The term ‘depression’ is generally used to refer to a long period (at least two weeks) of low mood, boredom, hopelessness, and lack of energy and enthusiasm. People with depression tend to feel heavy and tired, might be self-critical, and often don’t enjoy the things they used to. Depression can be debilitating, and some people with depression think about self-harm and suicide.

Fortunately, depression is very treatable and many people who seek help can get better. This program will teach you practical skills to tackle symptoms of depression and improve the way you feel.

About the Depression Program

This 6-lesson program is based on an effective psychological treatment for depression called Cognitive Behavioural Therapy. 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 Major Depressive Disorder and haven’t had CBT in the past.

TWU_The Depression Course

This program may be suitable for you if:

* This program is also available in Chinese! You will be able to pick which one you’d like to enrol in during the sign-up process below.

What You Will Learn

Throughout this program you will follow an illustrated story of ‘Liz’ as she learns how to tackle her symptoms of depression and improve her mood. Each lesson focuses on teaching you a practical skill you can use to begin changing the vicious cycle of depression. Once you complete a lesson, you will have 5 days to practice your new skill before the next lesson becomes available.

Lesson 1

The Diagnosis – understanding your symptoms and learning about depression, and making a plan to get better.

Lesson 2

Self-Monitoring – Identify the things you do and things you think that maintain your symptoms of depression.

Lesson 3

Learn to Improve Your Thoughts – Learn to challenge unhelpful thoughts and tackle self-criticism.


Lesson 4

Facing Fears – Learn about how to confront your fears with step-by-step exercises.

Lesson 5

Being Assertive – Learn how to communicate effectively so that you can express your needs.

Lesson 6

Preventing Relapse – Learn about relapse prevention and how to access specialised treatment if you need it.

Access convenient, discreet, and effective online self-help...

What's Included

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

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 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

$ 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 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.

Major depressive disorder is one of the most prevalent causes of disability in the world. It is typified by recurring periods of sadness, loss of interest, poor concentration and feelings of worthlessness. Some people have their first episode as a teenager, but most have their first episode around 30, and continue having episodes of depression for years. Internet-delivered cognitive behaviour therapy (iCBT) has been shown to help individuals reduce their symptoms of depression both in the short and the long term.

People who have had more than one previous episode of depression whether or not they are currently depressed.

This course is self paced, but is designed to be completed within 3 months, at most. It is best to do one lesson every week or two to allow time to practice between lessons.

Initially you will be granted 90 days access, and 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 give you some time to complete the learning activities and practice your new skills.

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 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 to find the strategies taught in this program helpful for managing your mood.

If you are not sure which course to choose, click here to access our anonymous online test to help you decide.

Symptoms of anxiety and depression often occur together. If in addition to feeling down, depressed, or hopeless you have also been feeling tense, fearful, and on edge worrying about a number of different things in your life, you may benefit from completing one of our other programs.

If you feel like you are suffering from both anxiety and depression, click here to see our programs for Mixed Anxiety & Depression.

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 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 programs using our online system.

Step 3.

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

Perini et al. (2009) | Titov et al. (2010) | Williams et al. (2013) | Mewton et al. (2015) | Smith et al. (2017) | Hobbs et al. (2018) | 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.

Program Registrations to Date
Clinicians Using THIS WAY UP

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 program in treatment of Major Depression?

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 Depression Program to your clients and stay informed of their progress.