Just a Thought provides free, easy-to-use online therapy courses and tools which teach you how to manage your thoughts and feelings to help you feel better, using Cognitive Behavioural Therapy (CBT). Just a Thought courses include: Pregnancy Wellbeing Are you pregnant and feeling low in your mood or excessive worry that doesn’t seem to go away? You may be experiencing something called prenatal anxiety or low mood. This course will teach you how to manage unhelpful thoughts and uncertainty, boost mood and confidence, and overcome setbacks to keep moving forward. Learn more Postnatal Wellbeing About 1 in 7 wāhine experience anxiety and low mood in the first year after giving birth. It’s far more common than you might think, and both low mood and anxiety often occur together. This course will teach you practical skills to get on top of your wellbeing so you can focus on your growing whānau. Learn more Overcoming Panic course Anxiety is a normal and helpful emotion, and panic attacks are common and harmless – however, when we start to feel fearful of panic and panic attacks, we can find ourselves in a cycle that’s difficult to break out of. These courses, Overcoming Panic and Overcoming Panic - Next Steps, will teach you practical skills to tackle and overcome panic, so you can get back to living your best life. Learn more Health Anxiety If you’re experiencing health anxiety, you may spend a lot of time googling your symptoms, visiting the doctor, checking your body for signs of illness or changes, and seeking reassurance from whānau and friends. This course will teach you practical skills to tackle constant worry about your health so you can get back to living life to the fullest! Learn more Obsessive Compulsive Disorder (OCD) course Obsessive Compulsive Disorder (OCD) is when we keep having unwanted thoughts that pop into our minds about scary or distressing things – such as thoughts of harm, feeling dirty, or any thoughts we don’t want to have. Developed alongside Fixate, New Zealand's OCD support group, this course uses techniques based on CBT to help you tackle obsessive thoughts and compulsions. Learn more Staying on Track - a guide to support your wellbeing during stressful times 'Staying on Track' introduces easy-to-use, practical strategies to cope with the stress and disruption of day-to-day life. Originally developed in response to COVID-19, this short course will teach you how to support your mental and emotional health through learning how to manage worry and choose behaviours that will help you and your whānau stay on track. Learn more Staying on Track course (NZ Sign Language) This is a version of our 'Staying on Track' course offered in NZSL. This free online course introduces easy-to-use, practical strategies to cope with stress during difficult times. You'll learn how to support your mental and emotional health, and practise skills to help you and your whānau stay on track. This quick course was developed to help New Zealanders work through the ongoing effects of COVID-19, and can help with any stressful situation. Learn more Mixed Depression & Anxiety 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 times 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 Mixed Depression & Anxiety course (NZ Sign Language) This is a version of our 'Mixed Depression & Anxiety' course offered in NZSL. 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 times of anxiety, worry, hopelessness and low self-worth. You'll learn skills 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 Managing Insomnia course Insomnia can have a big impact on your energy, mood and concentration. You may find yourself worrying about your lack of sleep, especially at night - making it even more difficult to get to sleep. The good news is, insomnia can be treated, and many people who seek help get better. This course will teach you practical skills to help you get your sleep back on track. Learn more Social Anxiety course If you often worry in social situations about what others think of you, and find yourself wanting to avoid social experiences altogether, you may be experiencing ‘social anxiety.’ Fortunately, we don’t have to get stuck with social anxiety forever. In this course, you'll learn all about social anxiety and the practical skills you need to tackle it. Learn more How Just a Thought courses work: 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. For more information on how our courses work, check out this short YouTube video here.