THIS WAY UP online CBT programs
Online CBT programs from THIS WAY UP, a joint initiative of St Vincent's Hospital Sydney and UNSW, covering anxiety, depression, stress, insomnia and more. Most self-guided programs cost AUD 59; the Mindfulness and Insomnia programs are free, and programs are free when a clinician prescribes them. It suits people who want structured, research-based self-help.
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thiswayup.org.au · Oct 2026
Course
Career Growth
THIS WAY UP (St Vincent's Hospital and UNSW Sydney)
Three to eight modules over up to 90 days
All
AUD 59 per program (Mindfulness and Insomnia free)
What it is
THIS WAY UP is an Australian digital mental health service from St Vincent's Hospital Sydney and the University of New South Wales, based at the Clinical Research Unit for Anxiety and Depression. It offers 17 online programs built on cognitive behavioural therapy and tested in research trials, along with free tools and articles.
What you get
- Programs for specific problems, including depression, anxiety, stress, insomnia, OCD, PTSD, chronic pain, pregnancy and postnatal mental health, and mindfulness.
- Three to eight illustrated modules per program, with a five-day gap between modules and up to 90 days to finish. Most people finish in 4 to 12 weeks.
- Practice between modules, where you apply each skill to your own life before moving on.
Price
From the THIS WAY UP site (October 2026):
- Self-guided: AUD 59 per program, or covered by some Australian health insurers.
- Free programs: Mindfulness and Insomnia are free.
- Clinician-guided: no cost, but you need a prescription from a clinician, who then monitors your progress.
The site says modules can be accessed anywhere in the world; the insurer and clinician routes are set up for Australia.
Who it suits
People with mild to moderate anxiety, low mood, stress or sleep problems who like a step-by-step program, and anyone whose counsellor or doctor recommends it. It is not a crisis service: if you are in danger, contact local emergency services or use Find A Helpline.
How to use it well
- Start with a free program (Insomnia or Mindfulness) to see whether the format suits you.
- Do the between-module practice; the program works because of it.
- Show your doctor or counsellor the program you are doing so they can support it.
- Cannot pay? Try NHS Every Mind Matters or the WHO stress guide.
Pair it with on Sefism
- The Looking after your mental health roadmap covers sleep, stress and when to get help.
- The Insomnia program fits the rest and routine stages of Focus, habits and time.
- Ask Tauseef a question if you want advice on your own situation.
Best for: structured, research-based CBT programs, with two free options to start.
Ready to start?
Opens on THIS WAY UP (St Vincent's Hospital and UNSW Sydney) in a new tab.
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Writing only gets you so far. If you want an answer to your situation rather than the general case, book a session and we will work through it together. Sessions are free for approved Sefism members, and a few slots open each week.
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