Mental Wellbeing
Reframing Unhelpful Thoughts
Self-help thinking skills drawn from CBT, with a thought record, thinking traps checker and balanced thought worksheet. Not therapy.
A$27.99Buy
Mental wellbeing courses: practical skills for thoughts and feelings
Two practical courses on unhelpful thinking and anger, with worksheets you fill in yourself and clear signposting to Australian support services.
- 2 courses
- Tools in every course
- Certificate included
Everyone has days when their thoughts run away with them or their temper flares. A few simple skills, practised regularly, can make those moments easier to handle: noticing what you are thinking, checking it against the facts and choosing what to do next. Our mental wellbeing courses teach those skills step by step, with worksheets and cards you can use the moment you need them.
Reframing Unhelpful Thoughts introduces common thinking traps, such as jumping to conclusions or expecting the worst, and shows how to write a more balanced thought. Managing Anger Constructively helps you spot early warning signs in your body, take a time-out and come back to a conversation calmly.
These courses are general education, not therapy, and they do not replace care from a GP, psychologist or counsellor. If you are not sure where to start, Medicare Mental Health on 1800 595 212 can help you find the right service (weekdays, 8:30am to 5pm), and Beyond Blue on 1300 22 4636 is available at any hour.
All mental wellbeing courses
Mental Wellbeing
Managing Anger Constructively
Self-paced anger skills: an anger log, early warning signs checker, time-out plan and calm-down cards. Not a court-ordered program.
A$32.99Buy
Which course to start with
- Your mind jumps to the worst? Start with the thoughts course. Each lesson ends with a short thought record you can do in a few minutes.
- Anger gets ahead of you? Start with the anger course. The first lesson helps you notice the signs in your body before you say something you regret.
- Both? The two courses work well together, because angry moments often begin with a quick, unhelpful thought.
Practise when you are calm, not only in the moment. Skills that feel familiar are much easier to use when you are upset.
What the wellbeing tools do
- Thought record sheet: write down the situation, the thought, how strongly you believe it and the feeling it brings.
- Thinking traps checker: match a thought against common traps, such as mind-reading or all-or-nothing thinking.
- Balanced thought worksheet: look at the evidence for and against, then write a fairer version of the thought.
- Anger log and early warning signs checker: see what sets you off and how your body reacts first.
- Time-out plan and calm-down cards: agree in advance how you will step away and come back.
Help in a crisis
If you or someone else is in immediate danger, call 000.
If you are thinking about suicide or feel unable to cope, call Lifeline on 13 11 14 or text 0477 13 11 14, or the Suicide Call Back Service on 1300 659 467. Both are free and open at any hour. Aboriginal and Torres Strait Islander people can call 13YARN on 13 92 76. Kids Helpline (1800 55 1800) supports young people from 5 to 25.
If your anger has led to hurting or frightening someone, call MensLine Australia on 1300 78 99 78 for support to change. Anyone affected by family violence can call 1800RESPECT on 1800 737 732.
Mental wellbeing courses: your questions
Is this the same as therapy?
No. The courses teach everyday skills and give you worksheets, but they are general education. If low mood, worry or anger is affecting your life, talk to your GP about support such as seeing a psychologist.
How do I find a psychologist or counsellor?
Start with your GP, who can talk through options and referrals. Medicare Mental Health, on 1800 595 212, can also help you find a service that suits you.
Can I do a course while I am seeing a counsellor?
Yes. Many people like to share their thought records or anger log with their counsellor or psychologist. Check with them that the exercises fit what you are working on together.
How long do the courses take?
Each takes about two hours in total, split into short lessons. Your place is saved, so you can do a few minutes at a time and practise in between.
Where can I talk to someone today?
Beyond Blue (1300 22 4636) and Lifeline (13 11 14) are free and open at any hour. If you are in danger, call 000.
Is anger always a bad thing?
No. Anger is a normal emotion that can tell you something matters. The course is about expressing it in ways that do not hurt you or the people around you.
Official sources
Try one thought record this week
Open the thoughts course, learn the five most common thinking traps and fill in your first record.