THIS WAY UP

28/07/2025

Did you know that Anxiety and Depression love company?

Because it's common for people to experience both anxiety and depression at the same time, we created a mixed treatment program to treat the symptoms of both anxiety and low mood at once.

You can get started here today: https://thiswayup.org.au/programs/anxiety-and-depression-program/

24/07/2025

What if you could protect your memory and thinking skills as you age, all from the comfort of your own home? A groundbreaking three-year long study called Maintain Your Brain, using one of our popular treatment programs, has shown that's it's entirely possible.

The study focused on four simple areas to work on:

🔬Physical Activity: Regular movement to keep your body and brain healthy
🔬 Nutrition: Eating the right foods to fuel your brain
🔬 Brain Training: Mental exercises to keep your mind active
🔬Peace of Mind: Managing stress, anxiety, and depression using our online Anxiety and Depression Program

The study shows that it's never too late to start, and you have more control over your brain health than you might think.

Just a reminder, our Anxiety and Depression Program is an evidence-based online treatment that can help improve your mood, mental clarity, and memory, while also targeting symptoms of worry and low mood.

You can get started today: https://thiswayup.org.au/programs/anxiety-and-depression-program/ 💛

22/07/2025

The cycle of self-criticism is a pattern where negative self-talk leads to negative feelings, which then lead to actions that reinforce the negative self-talk, creating a loop of self-criticism.

Self-compassion, on the other hand, involves being kind and understanding towards ourselves when we’re faced with challenges or suffering. One way to practise self-compassion is by learning to notice - and call out - these negative thoughts.

If you are stuck in a cycle of self-criticism, self-compassion can become a good habit to replace it with. Here are some simple steps to help break the cycle 💛

Take care 💛

04/07/2025

All emotions, whether they’re enjoyable, painful, or neutral, are sources of valuable information to help you identify what you might need.

Emotions such as fear, anxiety, guilt, shame, disgust, hurt, anger, jealousy or sadness, are labeled "difficult" or “negative” because they feel uncomfortable or painful by design - they are part of the body’s alarm system.

The good news is you can learn to notice, sit with, and process the more difficult emotions so that they don’t linger for as long. The more you practise these skills, the easier it becomes to notice and process the feelings that you might otherwise want to avoid.

Still unsure? When you’ve been stressed out and not feeling quite like yourself it can be difficult to know how you really feel. To help you check your levels of stress, anxiety, or low mood try our free and anonymous Take-a-Test Tool: https://thiswayup.org.au/take-a-test-tool/

Take care 💛

29/06/2025

Does your mood dip when the temperature does?

While looking after our mental health can be a year-round challenge, winter can sometimes make it more difficult to maintain a balanced and healthy outlook.

Here's how to prevent the 'winter blues' from coming to visit.

In winter our moods can dip more easily. We may feel a bit more down. Here's how to manage your mood in winter.

27/06/2025

Sometimes our mind plays tricks on us, making situations seem worse than they are.

These thinking habits - like assuming the worst or blaming ourselves for things out of our control - can blur how we see the world.

The good news? You can learn to see things more clearly.

Try this 6-step mental reset to help you see things more clearly and respond in a calmer, more balanced way.

Remember the way we look at situations is very important because it guides how we feel and what we do. Working to see our thoughts more clearly helps us put things in perspective and can reduce stress and worry in our lives.

If you need more support you may benefit from one of our online CBT programs. Take a look here and get started today: https://thiswayup.org.au/programs/

Take care 💛

17/06/2025

We all have an inner critic. This critic can be helpful – it can remind us to do important tasks, like studying or physical activity. Sometimes however, this critic focuses wholly on your perceived negative qualities or experiences, ignoring or dismissing your positives.

For example, if you get positive feedback your inner critic might say, “That person was only being nice because they want something for me” - dismissing the evidence that this person likes you.

Once you become aware of your inner critic, you can start to challenge them by asking yourself the following questions…
🙅‍♀️🙅🙅‍♂️

09/06/2025

Did you know the most popular time for researching Insomnia is 3am?

Why not do our online treatment program for Insomnia instead?

We hope that it will help put you to sleep too 😴

Check out our free clinically-proven program and get started today. It will teach you practical skills to help you improve your sleep and the way you feel.

https://thiswayup.org.au/programs/insomnia-program/

01/06/2025

Believe it or not, the cold weather can affect how we feel, think and behave.

Many people notice that their outlook can be partially influenced by the temperature, colour of the sky and how much rain or sunshine they get.

If you're feeling a little down due to the cold, we share 6 ways to help manage your mood.

❄️ Increase opportunities for sunlight. This may mean rearranging your daily schedule as the sun sets earlier in the evening. Sunlight is a source of vitamin D, linked to better emotional health.

❄️ Maintain healthy lifestyle habits. The colder months can make us more prone to spending more time in bed, and eating comfort foods. Try to get some daily exercise to help your body generate those feel-good chemicals.

❄️ Stay connected with others. Even when it feels like a struggle to get out of the house.

❄️ Be flexible and creative. Regularly doing relaxing and enjoyable activities helps us to have a stable mood. Be open to trying new things.

❄️ Practice mindfulness. When we’re less active than usual, it can make us brood, with more negative or worried thoughts going through our minds. Doing activities mindfully can help us relax.

❄️ Practise gratitude. This can allow your mind to focus on and appreciate the more positive things that you have going on in your life, no matter how small they may be.

Take care 💛

23/05/2025

We know that the hardest part of mindfulness is actually sticking to regular practise. Like any new skill, mindfulness takes time - so don't expect to master it straight away.

Here are some tips on making mindfulness part of your daily routine.

By incorporating mindfulness into your daily life, whether by regularly tuning into the present, or developing a regular meditation routine, you will continue to make progress.

Don't forget - both of our Mindfulness programs are free for the month of May. Sign up today if you'd like to learn strategies for managing stress and boosting your wellbeing!

📌 https://thiswayup.org.au/programs/mindfulness-program/
📌 https://thiswayup.org.au/programs/mindfulness-enhanced-cbt-program/

Take care, and be kind to yourself 💛

12/05/2025

When we live on autopilot, it feels like someone else is driving, not us.

You an often feel lost in thought, reacting out of habit, or going through the motions without really experiencing life. This can leave you feeling disconnected, unsatisfied, or like time is slipping away.

Mindfulness can help you get off autopilot by bringing your attention to the present moment - deliberately and without judgement.

We like to think of mindfulness as the opposite of rushing through life on autopilot. It’s about actually feeling your life as it unfolds. Over time, this leads to deeper fulfilment, because you’re living with awareness, connection, and choice.

✈️ Would you like to learn more? Don't forget we have a FREE Mindfulness Program, so you can have a more ✈️

https://thiswayup.org.au/programs/mindfulness-program/

04/05/2025

🎁 Gifting you more presence 🎁

Do you often find yourself thinking too many thoughts at once, always focusing on ‘what’s next?' and struggling to notice or enjoy the present moment?

For the month of May, we encourage you to try our 4-week Mindfulness Program. The online program will teach you foundational mindfulness skills to help you manage normal life stresses and improve the way you feel.

It's completely FREE, so why not give it a go and see if you can have a more Mindful May!

https://thiswayup.org.au/programs/mindfulness-program/