Self-Guided Services

Phone Apps

150 150 ScopeHub - UHN

Most apps offer skills and tools for managing symptoms, as well as diaries/trackers/record-keeping for moods/feelings/thoughts. Most of these apps are supported by both Android and iOS. Some may have in-app costs.

This Way Up

150 150 ScopeHub - UHN

Website
This Way Up is an online initiative of the Clinical Research Unit for Anxiety and Depression, UNSW at St. Vincent’s Hospital, Sydney.

General information and online courses available at no cost.

Self-Guided Books

150 150 ScopeHub - UHN

Provide information to help you understand what contributes to mood concerns as well as evidence-based therapeutic tools and exercises to help you manage and prevent these concerns.

  • Mind over Mood (Greenberger and Padesky) – Cognitive Behavioral Therapy (CBT)
  • DBT Made Simple (Van Dijk) – Dialectical Behavior Therapy (DBT)
  • Calming the Emotional Storm (Van Dijk) – Dialectical Behavior Therapy (DBT)
  • The Mindfulness and Acceptance Workbook for Anxiety (Forsyth and Eifert) – Acceptance and Commitment Therapy (ACT)
  • Full Catastrophe Living (Kabat-Sinn and Nhat Hanh) – Mindfulness Meditation

Mood Gym

150 150 ScopeHub - UHN

Website
This interactive online self-help program teaches CBT skills to manage symptoms of depression and anxiety.

The subscription is $40/year.

E-couch

150 150 ScopeHub - UHN

Website
Free self-help interactive program based on CBT and interpersonal therapy, with modules for depression, generalized anxiety & worry, social anxiety, relationship breakdown, and loss & grief.

CIMHS (Centre for Interactive Mental Health Solutions)

150 150 ScopeHub - UHN

Website
Free online therapy program for depression, using CBT skills.

CCI Self-Help Resources for Mental Health

150 150 ScopeHub - UHN

Website
The Centre for Clinical Interventions (CCI) is a specialist clinical psychology service in Australia. They provide free, self-guided workbooks for a range of mental health concerns, including: Anxiety, Panic, Perfectionism, Procrastination, Self-Compassion, Social Anxiety, & Worry and Rumination.

Anxiety Canada

150 150 ScopeHub - UHN

Website
Online library of free, downloadable CBT worksheets to help you understand anxiety and learn strategies to tolerate and manage anxiety.

They also offer a self-guided course, My Anxiety Plan (maps.anxietycanada.com), with a version for Adults and Children/Teens.

Anxiety Canada also developed a free CBT app called MindShift.