Online Mental Health Resources – Aps, e-Therapy and Guided Self-Help.

The Mental Health Foundation of New Zealand has put together a comprehensive list of Aps, e-therapy and guided self-help resources. Some of these are New Zealand based, but they also include resources from the UK and Australia.

e-Therapy and Guided Self-help

1) Beating the Blues [NZ]
Treats depression and anxiety by using Cognitive Behavioural Therapy (CBT). Talk to your doctor if you think Beating the Blues could be helpful for you (requires doctor referral).

2) Big White Wall
Free for Auckland DHB residents. A UK-based professionally facilitated, peer support community of people who are experiencing common mental health problems. Members are able to engage anonymously one on one, in groups or the wider membership, express themselves creatively, gain knowledge and self-awareness through available information resources and manage and monitor their moods and recovery using standardised online tests. It can be accessed 24/7 and has staff (Wall Guides) who ensure the full engagement, safety and anonymity of all members.
To access the service you will need to enter your Auckland DHB area postcode in Option 2. This will take you through the registration process and provide you with 6 months of access to use the service anytime night or day.

3) CALM Website, Computer Assisted Learning for the Mind [NZ]
An online resource created and managed by Dr Antonio Fernando, a senior lecturer at the University of Auckland. The website has tools for coping with stress and managing life.

4) The Desk (AUS)
To support Australian tertiary students to achieve mental and physical health and wellbeing. Being a student can be a challenging time and many students do not access support services for a range of reasons including time pressures, not knowing where to go for help and feeling embarrassed. Providing resources online means that more people will be able to get help to improve their wellbeing and be able to study more effectively. Thedesk offers free access to online modules, tools, quizzes and advice.

5)The Journal [NZ]
Part of the National Depression Initiative and fronted by John Kirwan, the Journal is designed to teach you skills that can help get through mild to moderate depression more effectively. By working through the programme, you will be taught the principles and application of some of the most effective self-help techniques. In the course of six lessons you’ll learn how your thinking can change if you are depressed, ways your physical health can impact on mental health and, finally, a simple method to help resolve the problems you face in everyday life.

6) The Lowdown [NZ]
An interactive website for young people featuring a self test, fact sheets, a moderated message board to enable peer support, and video clips from popular musicians and high profile young sports people talking about their experiences of depression. The site enables access to a team of counsellors who provide email, phone, webcam and text-based support services for young people.

7) The National Depression Initiative [NZ]
The National Depression Initiative has an interactive website with a focus on self management. It provides a self test and detailed information about depression and NZ options for management and treatment in the form of a “journey” that users can take to get through depression. It features video clips of New Zealanders who talk about their experience and what they found helpful.

8) (AUS)
Australian youth mental health information service, includes a variety of apps and tools:
1. Smiling Mind App: for web or iPhones: relaxation techniques and meditation excercises
2. SMS Tips: daily tips and challenges on themes like stress, problem solving, self-awareness and random acts of kindness
3. WorkOut: an online training programme that tests and improves your mental fitness
4. Reach Out Central: an online game where you can learn and test skills like problem solving and optimistic thinking in a virtual setting
5. Includes Reviews of Therapeutic Tools: reviews and practical tips for evidence-based tools and online programs that support the mental health and wellbeing of young people. Reviews are conducted by both health professionals (psychologists, counsellors, youth workers etc) and young people from – giving practical advice and useful perspectives that will help you use these with young people when they are appropriate.

9) Recovery via the Internet from Depression (RID) [NZ]
The RID trial tested whether a set of web-based self-help programmes work for reducing depression in New Zealand. The programmes are designed to help people manage their depression by providing relevant information and/or working through a number of exercises on the internet.

10) SPARX [NZ]
A self-help computer programme for young people with symptoms of depression. The programme has been developed by a team of specialists in treating adolescent depression from the University of Auckand. In order to actively engage young people, SPARX uses a 3D fantasy game environment and a custom-made soundtrack. The programme teaches skills to manage symptoms of depression, in a self-directed learning format. Young people learn cognitive behavioural therapy techniques for dealing with symptoms of depression (e.g. dealing with negative thoughts, problem-solving, activity scheduling, and relaxation).

11) This Way Up – Self-Help (AUS)
Australian online self-help programme for individuals. Has courses for stress management, worry and sadness, and shyness, with self-tests to monitor progress.


1) CalmKeeper [NZ]
App for iPhones. Designed by clinical psychologists, this app his designed to assist with managing anxiety and panic attacks by providing immediate access to tools to help you cope. Charge applies.

2) Depression Calculator App
App for iPhones. Use this app to assess whether you may be depressed and make a tentative diagnosis of the severity of the depression. This app is based on the PHQ-9 screener, a diagnostic tool specific to depression used by health care professionals that is quick and easy for patients to complete. The app also provides useful information on depression and antidepressants taken from Each information leaflet is written by an expert authoring team of independent GPs, and provides trusted, high quality, evidence-based health information.

3) Happier App
App for iPhones. Happier is a simple way to collect happy moments you find in every day, share them with close friends and family, and be reminded to do more of what makes you happier.

4) Mood Diary App – The Phobic Trust [NZ]
App for iPhones. Enables you to record and monitor symptoms such as panic attacks, increased heart rate / nausea / dizziness; rate and monitor sleep quality / medications / triggers; create a ‘careplan’ to keep you well – and what to do when if you are unwell; set alarms for medications or exercise; graph sleep, anxiety and mood and email reports to yourself or a clinician, and receive information and news about anxiety disorders.

5) MoodPanda App
App for iPhones or Android, or web based. MoodPanda enables you to measure your daily moods and track the scores over time. You can connect to Twitter or Facebook to share your scores and be part of the supportive ‘Moody Pandas’ community. MoodPanda can be used to show your website/forum/group member’s happiness or your local regions happiness (through Mood Maps).

6) Moodscope App
Web-based app. Moodscope enables you to measure your your daily ups and downs with a simple scoring system (using a validated psychological scale) and track these scores over time. Your scores can be automatically shared with friends who have agreed to buddy you, includes a supportive daily email from the Moodscope staff.

7) My Happy Place
App for iPhones. Created by the Mental Health Foundation (UK) and the University of Bristol, this app is a mood management tool that harnesses a new training method developed by the university’s researchers. They’ve found that training ourselves to recognise positive emotions in faces instead of negative emotions can improve our mood over time. Small charge applies.

8) MyHealthApps
UK-based directory of health apps with ratings by patients, carers and patient groups. Includes a range of mental health apps, under the categories of: ADHD, Anxiety, Autism-spectrum disorder, Coping with society at large, Depression, General mental health, Obsessive-compulsive disorder, Panic-disorder, Phobia, Stress.

Click here to go to the Mental Health Foundation’s website, and the original post.


Insight International - Psychological Services, Counselling, Training, Research

Insight International Newsletter

Insight International’s monthly newsletter ‘Insight into Wellbeing’, is an excellent source of information and resources to help people achieve better health and greater happiness, and an overall sense of wellbeing. Features include ground-breaking neuroscience research, inspirational interviews, blog articles, quotes and images.

Thanks for joining Insight International!