THIS WAY UP

29/08/2025

Over the past month we've been discussing performance anxiety and its links to social anxiety. To round out the month, we want to remind you of our evidence-based online Social Anxiety treatment program: https://thiswayup.org.au/what-we-treat/social-anxiety

If you often feel anxious, self-conscious, or afraid of being judged negatively in social situations - like day-to-day conversations, parties, or during presentations, such that you avoid these situations, or endure them in distress, this program may help you.

Take the first step towards feeling more comfortable in social situations today 💛

19/08/2025

Ever get performance anxiety or stage fright? This is a stress response tied to fear of judgment, failure, or not meeting expectations (yours or others').

Some common situations that may trigger performance anxiety include:

💬 Preparing for and attending a job interview
💬 Performing, presenting or speaking to a group
💬 Competing in an event (e.g., sports, creative arts)
💬 Going on a date, exploring a new location, or meeting new people

Read on to learn more about how to manage ➡️

We all experience performance anxiety in some form, here are some strategies that work to help manage your stage fright.

18/08/2025

We all experience performance anxiety from time to time, and it’s likely that with practise and exposure, you can engage in the activities that are important to you, even if you feel a little anxious.

📌 Keen to learn more about performance anxiety? Sign up to our newsletter, we are exploring this topic in-depth this month! 📌

For now, here are some quick tips to manage performance anxiety

💭 Label and normalise the thought: “This is one of my unhelpful ‘stage-fright’ thoughts, these are really common, and it shows that I care. It’s ok that I’m having this thought.”

💭 Reframe your thought: “I’m human, and I’m not expected to be perfect. I’ll prep and do the best I can.”

💭 Write down your helpful, reframed thought. Use this as self-coaching and motivation to approach the task.

💭 Try controlled breathing. Take slow, gentle breaths in through your nose, and out through your mouth to calm the nervous system.

💭 Break down the activity into smaller steps. For example, film yourself giving a speech and watch it back without judgement.

If you’d like more support on overcoming anxiety when it comes to performance, you might find our Social Anxiety Program helpful: https://thiswayup.org.au/programs/social-anxiety-program/

11/08/2025

You may have heard the term ‘Imposter Syndrome’.

It's that voice that says, “you just got lucky” or “you don’t really deserve this”. That feeling of not belonging, or not feeling your skills are quite up-to-scratch enough to be in a particular position.

The ‘Imposter’ for many people likes to come out in the workplace (💭 “I don’t know as much as my colleagues…maybe my skills aren’t good enough?”).

Here are 5 tips to help you manage Imposter Syndrome at work.

Take care 💛

08/08/2025

Most of us experience some anxiety in certain social situations, especially when we’re going to be in the spotlight or meeting someone new.

However, when our fears about social interactions get in the way of the things we want and need to do in life, such as tend to commitments, engage in relationships, and feel good about ourselves, this could be an indication of social anxiety.

Whilst social anxiety can be isolating, things can improve with the right tools and support.

Today we list some of the signs of social anxiety that you may identify with.

Our online Social Anxiety Program is designed by experts to help people manage and reduce social anxiety with step-by-step with evidence-based skills: https://thiswayup.org.au/programs/social-anxiety-program/

You can get started today 💛

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 💛