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Just a Thought

Mental Health & Addictions Service


Free online anxiety and depression courses based on cognitive behavioural therapy, including Staying on Track during COVID-19.

Nau mai, haere mai! Welcome to free online learning to improve your mental health. Easy to use anywhere, anytime. You choose. Best of all, it works!

We have now included a new course: Staying on Track - a guide to support your wellbeing during COVID-19. See below for more information.


FREE! Our online therapy courses are completely free for all New Zealanders

Fees and Charges Categorisation


Languages Spoken



Online Cognitive Behavioural Therapy Courses for Depression and Anxiety

Programme Areas

Self help/ helpline, Mental health

Programme Type

Online / e-mental health


All of New Zealand

Age Groups

Youth / Rangatahi, Adult / Pakeke, Older adult / Kaumātua

Referral Types

Self referral, GP, DHB clinical services

Referral Process

Sign up for free online learning to improve your mental health.

Start your free course today - Sign up here.

Are you a healthcare professional?

Start prescribing Just a Thought to your patients - Sign up as a clinician.


Just a Thought is an easy-to-use online tool teaching you how to manage your thoughts and feelings to help you feel better.

Just a Thought courses include:

Staying on Track - a guide to support your wellbeing during COVID-19

This free online course introduces easy-to-use, practical strategies to cope with the stress and disruption of day-to-day life as an impact of COVID-19. The course will teach you how to support your mental and emotional health through learning how to look after your worry and choose behaviours that will help you and your whānau stay on track.

Learn more

Mixed anxiety and depression course

When you're feeling low, it's very common to experience a mixture of both anxiety and depression.

This course brings together skills you can use to help you through periods of sadness, along with symptoms of anxiety, worry, hopelessness and low self-worth. You'll learn skills using Online Cognitive Behavioural Therapy (CBT), to help you feel better both now, and in the long-term.

Learn more

Generalised anxiety course

If you have negative thoughts or concerns that return often and interfere with your daily life, this course will teach you the practical skills you need to feel better. You’ll learn how to recognise and change unhelpful thought patterns and behaviours that trigger anxiety. 

Learn more

Depression course

Symptoms of depression can develop at any age when life becomes difficult. This course will teach you the knowledge and skills to help you feel happier in the short-term and protect your mental wellbeing in the future.

Learn more

How it works:

  • Lessons - Take a recovery journey through illustrated slides and learn practical coping skills.
  • Action plans - Practise after each lesson with the support of action plans and coping strategies.
  • Extra resources - Help to improve your sleep, boost your motivation, communicate better, and more.
  • Reminders - Receive emails to help motivate you along the way.
  • Progress tracking - Track your wellbeing between lessons.

Additional Details

Online / virtual / app

Contact Details

This page was last updated at 10:44AM on October 18, 2021. This information is reviewed and edited by Just a Thought.