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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm

THIS WAY UP

Clinically-proven online mental health treatment programs for anxiety and depression + more.

At THIS WAY UP we believe that everyone should have access to practical, effective, and evidence-based treatment to help them improve their mental health. We are a group of clinical psychologists, psychiatrists, researchers, and technical people who are passionate about translating established psychological treatments into practical, convenient, and accessible online courses that teach effective strategies to conquer anxiety and improve mood. We develop research-based and scientifically supported resources, and methodically test our programs in large research trials to ensure they help elevate symptoms and improve wellbeing. We also help health professionals use our courses to support their clients in making positive changes to their mental health. We are based in the Clinical Research Unit for Anxiety and Depression (or ‘CRUfAD’), which is a joint facility of St Vincent’s Hospital in Sydney Australia and University of New South Wales. It combines clinical and research expertise in the recognition and treatment of the anxiety disorders and depression. Please note, this page is not a helpline or emergency service. If you are urgently in need of mental health advice and support, please call 000 (in Australia), Lifeline on 13 11 14 or Kids Helpline on 1800 55 1800. THIS WAY UP does not respond to urgent requests for help that require an immediate response. Due to limited resources and duty of care, comments are checked every 12-24 hours.

27/02/2026

When worry and rumination take over, it can feel like your thoughts are facts - or that they define you.

But thoughts are just thoughts, not truths, and you don’t have to believe or engage with every one of them.

Here are a few gentle ways to create some distance from your thoughts.

📌 Did you know we have a brand new treatment program targeting Worry and Rumination? Comment below or send us a DM for free access 📌

23/02/2026

Worry and rumination can feel like being stuck in a revolving door 🚪💭

Learn how to recognise it and move toward action with our evidence-based tips.

Take care 💛

Worry and rumination are types of repetitive negative thinking. Find relief from the revolving door of worry and rumination.

20/02/2026

Ever feel like your thoughts are running on repeat - going over the same thoughts again and again, but not actually landing on a plan or a solution?

We can ruminate about what’s already happened in the past, or worry about what might happen in the future. Both rumination and worry involve repetitive, negative thinking that can keep you stuck in stress, anxiety and low mood.

It’s human to replay past moments or imagine future “what ifs”. But when it becomes a loop that doesn’t lead to action or clarity, it’s helpful to notice it and gently shift your focus.

Here are a few simple ways to break free from the “revolving door” of unhelpful thinking 🌀

📌 Did you know we have a brand new treatment program targeting Worry and Rumination? Comment below or send us a DM for free access 📌

19/02/2026

Do you ever feel like your mind is stuck in a loop?

Whether it’s replaying past situations, decisions or conversations (rumination) or thinking about something bad that might happen in the future (worry), repetitive negative thoughts are exhausting to live with.

We’ve designed a new, brief treatment program to help you hit the "pause" button on unhelpful thinking.

Our Worry and Rumination Program is based on proven Cognitive Behavioural Therapy (CBT) and Mindfulness-based CBT techniques.

Take a look here: https://thiswayup.org.au/what-we-treat/worry-and-rumination

14/02/2026

When we’re stressed or anxious, it’s easy to get stuck replaying situations or problems in our minds, without finding solutions.

That’s what we call rumination.

Problem solving, on the other hand, helps us move forward by tackling the issue in a more constructive way.

If you notice you’re ruminating, try asking:

💭 “Is there something I can act on right now?”

If the answer is no, it may be time to gently shift your attention or focus on soothing instead. You can return to problem solving again, later.

📌 Did you know we have a brand new treatment program targeting Worry and Rumination? Comment below or send us a DM for free access 📌

06/02/2026

When your mind keeps looping over the same thoughts over and over, we call that rumination. It’s exhausting and can make it hard to switch off, relax or feel at ease. It can also get in the way of rest, focus, and enjoyment.

The good news? You don’t need to stop your thoughts completely to feel calmer. You can learn how to relate to them differently, to help create space and relief.

Remember: it’s not about having a perfectly quiet mind. Small, gentle strategies can help you slow things down and reset.

📌 Did you know we have a brand new treatment program targeting Worry and Rumination? Comment below or send us a DM for free access 📌

01/02/2026

Your brain isn’t built to run at full power all day. Moments of true rest - staring out the window, taking a slow walk, lying on the couch doing absolutely nothing - activate the brain’s “default mode network,” boosting creativity, clarity, and emotional balance.

Try weaving micro-rest into your day:

1. Schedule “blank space”: 5–10 minutes with no phone, no tasks, no goals. Just breathe.

2. Take a slow, aimless walk: not for your step count, just to let your mind wander.

3. Protect one quiet moment: your morning coffee, sitting in the morning sun, or pausing in the car before going inside.

4. Adopt a mini digital detox: a few minutes between tasks where you put your phone in another room.

5. Practice true stillness: lie down for two minutes, relax your shoulders, and let your thoughts drift without judging them.

6. Do one thing slowly: washing your hands, making tea, standing at the sink - no multitasking, just being there.

We hope you can take some time out of your busy schedule to weave some micro-rest into you day. Take care. 💛

20/01/2026

Anxiety and poor sleep can become a frustrating cycle.

Today we explore the link between insomnia and anxiety - and why worrying about sleep can actually keep you awake longer.

Take care 💛

A common link in sleep difficulties is the process of worry. Here's what to do if you're wide awake and worried.

10/01/2026

Resilience isn’t about avoiding challenges - it’s about learning how to adapt and grow through them.

Small steps today can make life’s ups and downs easier to navigate tomorrow.

Take care 💛

There are many ways to build, strengthen and boost resilience during challenging times.

31/12/2025

A new year often brings a chance to pause, reflect, and think about what you’d like to focus on in the year ahead, and what changes might be meaningful to you.

Happy new year from the THIS WAY UP Team 💛

Ready, rest go! Increase your motivation for meaningful change with this effective tool

21/12/2025

December is often a month of mixed emotions as we reflect on the year that has passed, and look forward to the year ahead.

Practising effective communication with others can help you to feel more at peace, whether it involves saying ‘no’, setting boundaries, or reaching out for connection.

Take care 💛

Keep calm and effectively communicate during the holiday period with these tips from THIS WAY UP

17/12/2025

If you are feeling overwhelmed, remember you are not alone.

Support is available.

Please take care of yourselves, and each other.

The THIS WAY UP Team 💛

Address

Level 4, The O'Brien Centre, Street Vincent's Hospital, 394-404 Victoria St
Darlinghurst, NSW
2010

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

https://thiswayup.org.au/

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Our Story

At THIS WAY UP we believe that everyone should have access to practical, effective, and evidence-based resources to help them improve their mental health.

We are a group of clinical psychologists, psychiatrists, researchers, and technical people who are passionate about translating established psychological treatments into practical, convenient, and accessible online courses that teach effective strategies to conquer anxiety and improve mood.

We develop research-based and scientifically supported resources, and methodically test our courses in large research trials to ensure they help elevate symptoms and improve well-being.

We also help health professionals use our courses to support their clients in making positive changes to their mental health.

Our THIS WAY UP page serves to provide you with information on the online courses we offer through www.thiswayup.org.au, updates on the research we conduct through www.virtualclinic.org.au, and educational content that informs and empowers our community to access practical, effective, and evidence-based resources for mental health.

If you are enrolled in one of our courses and have any questions about the programs we offer, please send us an e-mail to: contact@thiswayupclinic.org

THIS WAY UP courses are not intended to be a substitute for professional medical advice. The diagnosis and treatment of a clinical condition can only be undertaken in person by a qualified healthcare professional. Therefore, if you think you would benefit from face-to-face help, we recommend that you speak with your local doctor, psychologist or other mental health professional.

If you are in a mental health crisis or are concerned about a loved one and require urgent assistance, please contact your local emergency services immediately.

If you are in Australia:

For assistance over the phone you can call Lifeline (ph. 13 11 14), the Su***de Call Back Service (ph. 1300 659 467), or Kids Helpline (ph. 1800 55 1800). In an emergency, where your life or safety are at immediate risk, please contact Emergency Services (dial: 000) or go to your nearest Emergency Department.

If you are outside of Australia:

For urgent assistance, please contact your local crisis services, your doctor, or visit your nearest Emergency Department. ________________________________________________________________

Community Guidelines

THIS WAY UP welcomes comments; however we do monitor our page regularly to make sure that it is a respectful and relevant place for everyone. We’ll hide or delete any comments that we consider to be:

• spam

• indecent, abusive or insulting

• discriminatory or defamatory

• disparaging of mental health services

• inappropriate or potentially harmful advice

• making any reference to specific health professionals, prescription medication names and/or dosages

• containing distressing content related to su***de, self-harm or abuse or could otherwise be similarly distressing to community members

• containing personal health information

THIS WAY UP reserves the right to ban users who breach our community guidelines, especially if this occurs repeatedly.

THIS WAY UP does not hold responsibility for user-generated or third-party content, and:

• Does not endorse any opinions expressed by users on this page.

• Cannot ensure that a post violating our community guidelines will be removed immediately.

• Does not have an obligation to respond to any particular post.

• Cannot offer specific medical advice.

Please note that this page is not an online forum, support group or crisis service. This page is monitored between the hours of 9am to 5pm AEST Monday to Friday only, excluding public holidays.