THIS WAY UP

03/11/2025

⏳ Find Strength in Times of Change ⏳

Feeling stuck? Change can be tough, but it's often where growth happens! 🌱

Here are 4 tips to help you find strength and adjust in times of change:

⏳ Check-In with Yourself: "I’m going through a significant change, it’s normal to experience some growing pains and fear of the unknown, but I will adjust in time like I have before.”

⏳ Start Small: Take one step at a time, with a small, manageable action you can try each day that will help. For example, you could try journaling for 5 mins a day, or going for a brief walk in the morning to support your wellbeing during the change phase.

⏳ Practice Patience and Courage: Be brave, but also be kind to yourself - mistakes are part of learning.

⏳ Talk it Out: Share how you're feeling with a friend or family member.

What small positive change can you make today? 👇

01/11/2025

Change can make us feel uneasy - but it’s also where our strength grows.

Learn how even small shifts can spark big impact and help you step into the life you want.

Read more here 👇🏼

Change Is Hard. Here's How to Make It Easier and find strength as you embrace change.

27/10/2025

When it comes to your mental health, it’s never “too soon” or the “the wrong time” to seek help. Importantly, seeking help sooner rather than later can reduce suffering, and stop your symptoms from worsening.

If you or people around you notice that you’re not seeming like your usual self, or if you identify with some of the signs here today, it’s a good idea to reach out for support. A helpful place to start is by chatting to your local doctor or health professional for assessment and guidance on what can help you get back on track.

Please note: while it's normal at times to experience some of these emotions, thoughts and behaviours, they can be a sign of a problem if they persist for a long time (i.e., 2 weeks or more) and interfere with your daily life.

If this is the case, we encourage you to seek help.

Take care 💛

⚠️

22/10/2025

Wellbeing is a skill you can learn and strengthen.

Discover small, practical ways to boost your mood and mindset with our Wellbeing Skill Builder resource.

Download your free blueprint here: https://bit.ly/twuskillbuilder

21/10/2025

Remember, small DIY steps add up - and each act of care helps you find ways to cope in tough times, and flourish with good wellbeing.

If you think it's time for a wellbeing tune-up, read on 👇

Find the DIY tools to repair and maintain your mental health and wellbeing

20/10/2025

We're thrilled to share this recent study led by Dr Kayla Steele which tested a 7-day intensive online intervention to address social anxiety.

The trial, based on THIS WAY UP's online social anxiety treatment program, showed a significant reduction in the symptoms of social anxiety.

These findings provide a hopeful message for the 1 in 7 Australians who struggle with social anxiety — help is available to make social anxiety more manageable today.

Over six modules, THIS WAY UP's social anxiety online treatment program offers:

📩 Practical tools and techniques to build confidence in social settings
📩 A structure that gives you time to practice, reflect and integrate new habits
📩 Exercises designed to help you tackle your symptoms

To learn more about THIS WAY UP's evidence-based online social anxiety treatment program, take a look here: https://thiswayup.org.au/what-we-treat/social-anxiety

UNSW Medicine & Health
Channel 7
St Vincent's Hospital, Sydney

A seven-day online therapy program combining cognitive behavioural therapy with social skills training is proving highly effective for treating social anxiet...

12/10/2025

Just like anything valuable needs regular care and attention to thrive, so does our mental wellbeing.

A few small, intentional steps can create a big transformation:

🧰 Check-in with yourself – identify areas you'd like to focus on. Which areas need a little extra care?

🧰 Set SMART goals – specific, measurable, achievable, relevant, and time-bound goals work best

🧰 Use coping tools – mindfulness, online CBT, support networks, movement

🧰 Break unhelpful patterns – replace them with healthier habits

🧰 Build resilience – routines, problem-solving, learning from setbacks

🧰 Prioritise self-care – maintenance also includes joy, rest, and boundaries

🧰 Seek help – it’s never too early to ask for support from loved ones, colleagues, and/or mental health professionals

Take care 💛

07/10/2025

Ever felt overwhelmed by emotions? The 'Name It to Tame It' technique can help manage any difficult feelings you may be experiencing.

Try these 4 steps:

🌾 Notice the Feeling: When you're hit with a wave of feelings, pause. Take a moment to be curious about what you feel and how it shows up in your body. What physical sensations do you notice? Is it a heavy or light feeling? Does it change with time?

🌾 Name the feeling: After noticing the feeling, see if you can name it. Labelling your feelings can help you to gain a sense of balance and not be taken over by the experience.

🌾 Sit with the feeling: Acknowledge how you feel. Remember that emotions are part of the human experience. You're not alone in feeling them. Simply watch the feeling as it rises and falls in intensity.

🌾 A Mindful response: Once you've named your emotion, take a breath. Choose how to respond instead of reacting impulsively. Can you notice the feeling changing? Can you imagine the feeling floating away?

If you're not exactly sure how you're feeling, we have developed a free and anonymous Wellbeing Test to check your levels of stress, anxiety, or low mood.

Take care 💛

03/10/2025

We’re often quick to offer a kind word to a friend who’s struggling - but when it comes to ourselves, that same kindness can be surprisingly hard to find.

Self-compassion is about changing that. Here's how...

💛💛💛

The powerful tool of self-compassion is about learning to treat ourselves with understanding, patience, and care

01/10/2025

When experiencing difficult emotions like fear, anger, or frustration, it can sometimes feel like others are just “not getting” us, which can lead us to snap, yell, or withdraw from the situation without solving the problem or getting our needs met.

Reacting this way can lead to misunderstanding, defensiveness, and cause even more unnecessary stress.

Here are 5 steps you can take when experiencing strong emotions.

Remember, expressing your feelings helps others know what's going on for you so they can better understand how to support you.

If you’d like to take more steps towards feeling better, we have 18 evidence-based online programs that have helped over 300,000 people worldwide.

Check them out here: https://thiswayup.org.au/what-we-treat

Take care 💛

21/09/2025

Gratitude isn’t about getting it “right” - it’s about paying attention to the day-to-day with more deliberate focus on the little things that bring you calm, joy, and connection.

Start small with these 6 ideas:

🎁 Be thankful for your body’s abilities (like the calm you experience when taking a slow and gentle deep breath).

🎁 Relish simple moments (like sunshine on your skin).

🎁 Celebrate small joys (like hearing your favourite song).

🎁 Try to notice the beauty in each day (look out the window on your morning commute to notice something small yet meaningful).

🎁 Appreciate meaningful interactions (like a thoughtful text from a friend).

🎁 Recognise your growth (like solving a problem or learning something new).

Try writing one thing each day in your gratitude journal - pretty soon you’ll notice more and more moments worth cherishing.

10/09/2025

While RU OK? Day is only one day, try to check in with others on any day of the year and keep the conversation going.

These conversations require effort and can make us feel uneasy at times, but it could change a life.

Urgent help is available at:
13 Yarn 13 92 76
Lifeline 13 1114
Kids Helpline Official 1800 55 1800
Su***de Call Back Service 1300 659 467

R U OK?

Every year on RU OK? Day we are reminded to ask those around us, RU really ok?