Depression course

One in five New Zealanders will experience depression in any given year. People living with depression experience recurring periods of sadness, loss of interest, poor concentration and feelings of worthlessness.

Online Cognitive Behaviour Therapy (CBT) helps individuals reduce their symptoms of depression both in the short and the long term. Just a Thought courses are based on CBT.

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What will I learn?

Lesson 1

The diagnosis

Lesson 2

Monitor your thoughts and activities

Lesson 3

Learn to improve your activities and thoughts

Lesson 4

Facing fears

Lesson 5

Being assertive

Lesson 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

Step by step

1Take a quiz

Take a short quiz to understand how you're feeling and if you would benefit from a course.

2Illustrated lessons

Follow Liz's journey - one of our Just a Thought characters who is learning to combat anxiety.

3Lesson Summary

Summaries and activities you can download to practise the skills learnt in each lesson.

Lessons on multiple devices

4Extra resources

Additional activities and information you can download and complete between lessons.

5Recovery stories

Real life stories about how others overcame their anxiety.

6Online calendar

Schedule your next lesson to receive reminders when it is available.

The cover of an extra resource

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 six lessons, 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 over 3 months. It is best to do one lesson every week or two, so you have time to practise between lessons. We’ve built in a 5-day lockout period between lessons. This is important to give you the time you need to revise and practise the new skills you’ve learnt. We’ll email you to tell you when your next lesson is available. You’ll get 90 days access to your course. When you complete the course, you’ll get an extra 12 months access so you can revisit the course at any time.

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