Stress Management Program

Stress Management Program

Learn effective coping, self-care, and problem-solving strategies for managing stress with our practical and free online program.

Does this sound like you?

Stress & Wellbeing at a Glance

Stress is a normal and unavoidable part of life. Short-term bursts of stress (e.g., meeting a project deadline, an upcoming stressful event, or facing a solvable problem or challenge) aren’t harmful and can give us a boost of energy to deal with what we’re facing. Going through prolonged periods of stress or dealing with major or unexpected life situations or events, however, can begin to affect your physical and mental health.

Fortunately, there are a number of effective psychological strategies you can use to manage stress and take care of your mental health. This program will teach you practical skills to help you tackle stress and improve the way you feel.

About the Stress Management Program

This 4-lesson program is based on the principles of Cognitive Behavioural Therapy (or CBT) and is designed to teach you proven strategies for managing stress, looking after yourself, and tackling your problems to improve the way you feel. It will show you how to work with your thoughts, emotions, and behaviours so you can make a positive change and reduce the levels of stress in your life.


This program may be suitable for you if:

What You Will Learn

Throughout this program you will follow an illustrated story of ‘Sue’ as she learns practical strategies for managing and reducing her stress levels. Each lesson focuses on teaching you a practical skill you can use to begin changing the vicious cycle of chronic stress. Once you complete a lesson, you will have 5 days to practice your new skill before the next lesson becomes available.

Lesson 1

Understanding Stress and Active Coping I – Learn about what keeps you feeling stressed, and develop strategies to increase your resources and decrease your demands.

Lesson 2

Active Coping II: Structured Problem Solving and Assertive Communication – Learn how to manage stressful situations through problem solving and assertive communication.


Lesson 3

Active Coping III: Shifting Perceptions – Learn to challenge unhelpful thoughts and use helpful self-talk and self-soothing to get you through difficult situations.

Lesson 4

Active Coping IV: Shifting Unhelpful Behaviours – Learn to use graded exposure to reduce unhelpful behaviours such as perfectionism and procrastination.

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

Free 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
  • Do this program with your clinician
  • 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 are experiencing acute or chronic stress related to life demands, such as work, study, relationships, or caring for a family member.

This program 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 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 give you some time to complete the learning activities and practice your new skills.

This program is free.

This is a self-guided program and lessons become available automatically 5 days after you complete the previous one. To help you track your progress you will receive automatic emails and reminders once a new lesson becomes available. It’s essential that you schedule time to complete the lessons to make sure you get the most out of the program.

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.

The Science Behind Our Programs

This program has been built using best practice, evidence-based strategies for mental health and wellbeing. Please visit our research page and clinical practice guidelines to learn more about the evidence behind our programs.

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.

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Choose to learn from a trusted Australian team that cares about your mental health