Mental Wellbeing
Reframing Unhelpful Thoughts
Learn to catch, check and change unhelpful thoughts with a thought record, a thinking traps checker and balanced thought worksheets.
$19.99Buy
Mental wellbeing courses for everyday thoughts and feelings
Practical self-help skills for catching unhelpful thinking and handling anger, with worksheets and cards you can come back to on hard days.
- 2 courses
- Tools in every course
- Certificate included
Everyone goes through stressful stretches, and feeling worried, irritable or flat at times is part of life. Everyday habits matter: regular physical activity, 7 or more hours of sleep for most adults, time with people you trust and doing things you enjoy all support how you feel. When thoughts or anger start to run the show, a few structured skills can help you slow down and respond differently.
Our courses use self-help exercises that draw on the principles of cognitive behavioral therapy (CBT): thought records, thinking traps checkers, balanced thought worksheets, anger logs and time-out plans. They are education, not therapy, and they are not a substitute for care from a licensed mental health professional.
Depression screening is one of the preventive services that many health plans cover at no cost through in-network providers, so your primary care provider is a good place to start if you are concerned. If you are in crisis, the 988 Suicide & Crisis Lifeline is free and open 24/7: call or text 988, or chat at 988lifeline.org.
All mental wellbeing courses
Mental Wellbeing
Managing Anger Constructively
Self-help skills for anger: an anger log, an early warning signs check, a time-out plan and calm-down cards for the moment.
$22.99Buy
What the mental wellbeing courses cover
- Reframing Unhelpful Thoughts: catch, check and change the thoughts that drag you down, using thought records and thinking traps.
- Managing Anger Constructively: spot your triggers and early warning signs, calm down in the moment and say what you need without regret.
Courses on stress, worry and mindfulness are in development and will appear in the course list above when they launch. Related help is also in our menopause courses, which include one on mood and anxiety in midlife.
What the wellbeing tools do
- Thought record sheet: slow down an upsetting thought and look at the evidence for and against it.
- Thinking traps checker: name common patterns such as all-or-nothing thinking or mind reading.
- Balanced thought worksheet and question cards: write a fairer, more useful version of the thought.
- Anger log and early warning signs checker: see what sets you off and how your body reacts.
- Time-out plan and calm-down cards: agreed steps for stepping away and coming back to talk.
Getting help now
If you might act on thoughts of suicide or self-harm, or someone's life is at risk, call 911 now.
The 988 Suicide & Crisis Lifeline is free, confidential and open 24/7: call or text 988, or chat at 988lifeline.org. Veterans can press 1. The SAMHSA National Helpline, 1-800-662-4357, offers free referrals for mental health and substance use support at any time.
If low mood, anxiety or anger has gone on for two weeks or more, or is affecting your work, relationships or safety, see your primary care provider soon.
Mental wellbeing courses: your questions
Is this the same as CBT therapy?
No. The courses teach self-help skills based on CBT principles. Therapy with a licensed professional is tailored to you and is the right choice for ongoing depression, anxiety or other mental health conditions.
What is the 988 Lifeline?
It is the national Suicide & Crisis Lifeline. You can call or text 988, or chat online, 24 hours a day, for free, confidential support for yourself or someone you are worried about. Help is available in multiple languages.
Who can see my thought records and anger logs?
They stay in your own account and are not shown to anyone else. Our privacy policy explains how this information is stored and how to download or delete it.
Can I use the anger course if my partner is the one with anger problems?
The course is written for people who want to change their own reactions. If someone else's anger makes you feel unsafe, that is a different situation: call 911 if you are in danger, and talk to your doctor about local support.
How long do the courses take?
Each takes about two hours of reading in total, in short lessons. The worksheets are meant to be used again and again over the following weeks.
Official sources
Try one thought record this week
Open Reframing Unhelpful Thoughts and fill in the thought record the next time something upsets you.