Staying on Track

Staying on Track

Need some extra support for your wellbeing during this difficult time?  

Staying on Track is a free online course that helps you learn how to cope with worry and stress so you can take care of your wellbeing during these uncertain times as together we recover from the impacts of COVID-19. 

Free online learning to improve your wellbeing


Manage your thoughts, feelings and behaviours without any costs.


Support for anxiety and depression - anywhere, anytime.


Improve your mental health in complete privacy.


80% of people who take a course improve their mental wellbeing.

When life gets tough...

Just a Thought is here to teach you how to manage your thoughts and feelings to help you improve your wellbeing. Watch the video to see how it works.

Our courses

Staying on Track course

A guide to support your wellbeing during COVID-19 and beyond

This free online course introduces easy-to-use, practical strategies to help people in times of distress.

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.

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Generalised anxiety course

Are you feeling nervous, worried or tense?

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.

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Depression course

Are you often feeling low or sad?

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.

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More courses to come...

How are you feeling?

Check your ‘distress score’ to find out your stress, anxiety or low mood level. This will help you understand how you are feeling and if you would benefit from a free course. 

Check my score

How it works


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.


Receive emails to help motivate you along the way.

Progress tracking

Track your wellbeing between lessons.

Over 17,000 Kiwis are already using Just a Thought to support their mental wellbeing.

Join them today

Need support?

If you’d like to be supervised through a course, make an appointment with a health professional that is able to support you (doctor, psychologist, nurse or other health worker). If they are registered with our system they can login and support you through a course.