Depression course

One in five New Zealanders experience depression in any given year. This course will help you if you're struggling with periods of sadness, loss of interest, poor concentration or feelings of worthlessness.

You'll learn skills using Online Cognitive Behaviour Therapy (CBT) that will help you reduce your symptoms of depression, and find a more positive path forward, both in the short and the long term.

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What will I learn?

Part 1
The diagnosis
Part 2
Monitor your thoughts and activities
Part 3
Learn to improve your activities and thoughts
Part 4
Facing fears
Part 5
Being assertive
Part 6
Preventing relapse
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How effective is it?

Most people benefit from each lesson completed and show greater improvement when they complete the entire course.

Randomised controlled trials and effectiveness studies prove that the tool really works.


of people who benefited substantially


of people report they were no longer troubled by anxiety after completing the course

This course was so helpful. I appreciated the bite-sized lessons and that they came with a summary and resources so I could practise between lessons. The reminders when I hadn't been on for a while were helpful and motivating. The cartoon format of the lesson felt less intimidating, while the scenarios were relatable. I felt like I was part if something bigger and that other people experience similar symptoms. As a result, I felt understood, validated and supported.

Depression course participant

Step by step

1Take a quiz
Take a short quiz to get an understanding of how you're feeling before starting the course.
2Illustrated stories
Follow our characters as they gain some CBT skills and learn to look after their mental health.
first step image
Lessons and activities you can download to practise the skills learnt in each story.
4Tools & Tips
Additional activities and information you can download and complete between lessons.
second step image

What type of support will I receive?

The amount of support you receive will depend on how you choose to do this course. If the healthcare professional you are working with prescribes it for you, they will receive updates on your wellbeing and progress so they can support you.

If you choose the self-care method, you won't get support from your health professional. The self-care method is designed to enhance motivation and self-reliance. Provided you complete all parts of the course, your results from the self-care method will be as good as with supervision.

How long will it take?

You can take this free course at your own pace. It is best to do one lesson every week or two, so you have time to practise and revise the new skills you've learnt. After you've finished, we'll keep your account open so you can revisit the course at any time.

Give it a try now