Coping with Stress Course

Course Information


All people experience stress from time to time. However, excessive or chronic stress can take a toll on your mental and physical health. Learning skills to manage your stress more effectively can be beneficial when you are overwhelmed by stress. Excessive stress occurs when you perceive that you do not have the resources to cope with the demands in your life.

Cognitive behaviour therapy (CBT) is a valuable approach to stress management. This course involves learning how to reduce your demands and increase your resources to help you manage the stressors in your life. A large emphasis is placed on active coping. This is all about doing something to change your situation, get extra help, or support yourself through the difficult time.

Who will find this course useful?

People who are experiencing acute or chronic stress related to life demands, such as work, study, relationships, or caring for a family member.

Course duration

This course is self-paced, but is designed to be completed within 2 months at most. It is best to do one lesson every week or two to allow time to practice the skills between lessons. The system won’t allow less than 5 or more than 25 days between lessons. If you complete the course within the 90 day access period you will be granted an extra 12 months access for practice purposes.

How much will it cost?

This course is free.

What type of support will I receive?

The amount of support you receive will depend on the way you choose to do this course. If your clinician (e.g., doctor or psychologist) prescribes it, they will be able to track your progress and will be in contact with you to answer questions and encourage you through the course. If you do the self-guided course, there is no external support available, as this delivery method is designed to enhance motivation and self-reliance. However, provided you complete all four lessons, the results will be as good as with supervision.

What is Stress?

Stress can be defined as a response of the body to any demand placed on it, and it can be influenced by both external and internal factors. It often involves feeling overloaded, tense, and worked up.

How is the course structured?

Online Questionnaires

Our online questionnaires help to establish how you are feeling. Results from the questionnaires are then relayed back to your clinician after each lesson if you registered with clinician supervision. If you are undertaking a self-guided course, you will be notified by THIS WAY UP if your scores are above the acceptable range.

Comic-Based Stories

Our lessons are in a comic-based format, where you can follow the journey of a character as they learn practical skills to cope with their stress. They also learn how to maintain these skills, manage and reduce difficulties, and prevent symptoms from returning.

Lesson Summaries

Download our summaries and activities to reinforce what you learnt in each lesson.

Online Calendar

Schedule your next lesson using our online calendar and we’ll send you reminders for your next lesson.

Lesson Information

What lessons will the course cover?

Lesson 1

Understanding Stress and Active Coping I – Learn about what keeps you feeling stressed, and develop strategies to increase your resources and decrease your demands.

Lesson 2

Active Coping II: Structured Problem Solving and Assertive Communication – Learn how to manage stressful situations through problem solving and assertive communication.

Lesson 3

Active Coping III: Shifting Perceptions – Learn to challenge unhelpful thoughts and use helpful self-talk and self-soothing to get you through difficult situations.

Lesson 4

Active Coping IV: Shifting Unhelpful Behaviours – Learn to use graded exposure to reduce unhelpful behaviours such as perfectionism and procrastination.



We have evaluated the outcomes of our online programs in multiple research studies. We find that, on average, most people get benefit from each lesson completed.


“It’s good to work at your own pace and have time to put into practice some of the lessons.”

Patient feedback after Lesson 1


This is so nice. I like to power through the lessons and I am so happy to have this when clinician is on vacation and in between visits.

I am excited about new opportunity. I have not had adequate health care and got really sick, living in rural area. This is accessible.”

Patient feedback after Lesson 3

How Can I Study?

Choose to study supervised or unsupervised, on a desktop web browser.

Self Help – Web

  • Desktop Website
  • Unsupervised
  • Anonymous
  • 3 Months Access
  • Free