Self-Guided Services

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.

• Calm – Mindfulness meditation
• CBT-i Coach (for insomnia)
• Headspace – Mindfulness meditation
• Insight Timer – Mindfulness meditation
• Mindshift
  • CBT tools & strategies for anxiety; (Developed by Anxiety Canada) Free
• PTSD Coach Canada
• Sanvello (formerly Pacifica)
  • CBT tools for anxiety, depression, & stress (Premium membership currently free)

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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.

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

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

The subscription is $40/year.

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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.

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Free online therapy program for depression, using CBT skills.

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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.

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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.