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Pregnancy Wellbeing (Just a Thought)

An online course for women who are experiencing low mood and anxiety during their pregnancy.

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Pregnancy Wellbeing (Just a Thought)	By Just a Thought
	Features Information sheets that can be downloaded and printed. Progress that can be monitored. A save as you go option which allows the user flexibility to choose how long then engage in the programme at any one time.
Country of origin	New Zealand
Clinical review	Read a clinical review below.
Security and privacy	Does the app: Collect medical information? Yes Require a login? Yes Have password protection? Yes Have a privacy policy? Yes Require internet access to use? Yes Read more about safety and security when using apps. Brochures: Tips to improve your privacy and security [PDF, 65 KB] Healthify He Puna Waiora, NZ Staying safe online(external link) Netsafe, NZ
Cost	Free
Advertisements	This course contains no ads
How to access the course	(external link)

This online cognitive behavioural therapy (CBT) course provides helpful information and evidence based strategies to understand and manage pregnancy-related low mood and anxieties.

The course consists of 3 modules covering the following topics:

Understanding the cycle of low mood and worry.
Tackling unhelpful thoughts and uncertainty.
Identifying behaviours that boost your mood and confidence.

Each module consists of a narrated comic book story describing 2 characters' experiences during pregnancy. This is followed by a 10-15 minute lesson which the user completes to reinforce their learning and practise skills. The module ends with a Tool and Tips section of resources.

Users can go at their own place, and throughout the module there is both encouragement to continue and prompts to take a break.

Ideally, the course is best used by women who have a relationship with a trusted healthcare provider (GP, nurse, midwife or other mental health worker) who can provide support and encouragement whilst competing the course. Partners may also find it worthwhile as it provides helpful psycho-education, and may increase levels of connection and support when resources are shared and discussed together.

For the complete app description, go to the app website(external link) or, for a more detailed review, see reviews below.

PROS	CONS
✔ Written in an easy, warm and engaging style. ✔ Modified specifically for the New Zealand audience with the inclusion of Māori language and models. ✔ Good source of researched information and evidence based techniques. ✔ Lessons at the end of each module allow good reinforcement and practise of skills. ✔ Helpful Tools and Tips section of resources. Once users commence the course, all the Tools and Tips can be accessed either via the Dashboard, or in related sections at the end of each story. ✔ Each session begins with several validated mental health screening questionnaires, and users' results can be reviewed graphically under the ‘My Health Record’ tab. This allows users to track changes in their mood, including potential improvements following completion of each module/course. ✔ Users can either sign up for free on their own, or through their clinician, eg, GP/psychologist, who can 'refer' the user and monitor their progress and mental health questionnaire scores. Users need to provide the clinician with their personal login/password in order for them to access the course. ✔ Reference to online support groups. ✔ Free.	✘ There's no mobile app, but the web page is mobile-optimised. Best suited for tablets, laptops or desktop computers. ✘ Risk of user not finishing course if they're doing without support from a health professional. ✘ High level of written content and information, which may feel overwhelming and some clients may have difficulty staying focussed. ✘ Lack of video content to make it more interesting and varied. ✘ Requires good English literacy. ✘ Lack of direct monitoring by health professionals.

PROS

CONS

✔ Written in an easy, warm and engaging style.

✔ Modified specifically for the New Zealand audience with the inclusion of Māori language and models.

✔ Good source of researched information and evidence based techniques.

✔ Lessons at the end of each module allow good reinforcement and practise of skills.

✔ Helpful Tools and Tips section of resources. Once users commence the course, all the Tools and Tips can be accessed either via the Dashboard, or in related sections at the end of each story.

✔ Each session begins with several validated mental health screening questionnaires, and users' results can be reviewed graphically under the ‘My Health Record’ tab. This allows users to track changes in their mood, including potential improvements following completion of each module/course.

✔ Users can either sign up for free on their own, or through their clinician, eg, GP/psychologist, who can 'refer' the user and monitor their progress and mental health questionnaire scores. Users need to provide the clinician with their personal login/password in order for them to access the course.

✔ Reference to online support groups.

✔ Free.

✘ There's no mobile app, but the web page is mobile-optimised. Best suited for tablets, laptops or desktop computers.

✘ Risk of user not finishing course if they're doing without support from a health professional.

✘ High level of written content and information, which may feel overwhelming and some clients may have difficulty staying focussed.

✘ Lack of video content to make it more interesting and varied.

✘ Requires good English literacy.

✘ Lack of direct monitoring by health professionals.

Clinical review

Reviewer: Rachel Massey, Registered Psychologist, Private Practise
Date of review: February 2024
Platform: Desktop browser
Comments: This online 3 part module CBT course is designed to help women experiencing low mood and anxiety during pregnancy. It's a web module part of the Just a Thought website, which offers a number of other CBT courses. Just a Thought was modelled after a well-known and evidence-based Australian programme called This Way Up, with improvements and modifications for the New Zealand context.

It's written using friendly and engaging language, reinforced by the use of realistic and relatable characters, with the inclusion of Māori terms and models.
The course is most useful for women with a good level of English literacy and individuals who are self-motivated. Ideally, the course is best used by women who have a relationship with a trusted healthcare provider (GP, nurse, midwife or other mental health worker) who can provide support and encouragement whilst completing the course. Partners may also find it worthwhile as it provides helpful psycho-education, and may increase levels of connection and support when resources are shared and discussed together.

CBT is known to be an effective treatment approach, and the course is a good source of reliable information and evidence based techniques. However, online courses run the risk of non-completion without supervision, and given the large amount of information provided, users may find it overwhelming when completing as self-guided. It's likely to work well with the support and monitoring of a mental health professional, and a good focus for users between reviews with a health professional in conjunction with therapy. The user would need to share their login/password to allow a third party to access their course.
Overall, it is a high-quality engaging course which allows the user to develop good knowledge and skills to manage pregnancy-related low mood and anxiety.
Safety concerns: No. Throughout the course resources are available directing the user if they require additional support. It's recommended that users would benefit from the support of a health professional during completion of this course.
New Zealand relevance: Yes.

Pregnancy stages
Perinatal depression
Pregnancy apps
Mental health and wellbeing apps
Mental health apps for pregnancy
CBT apps
Goal setting, problem solving, and motivation apps
Consumer guide – how to choose a health app
Clinicians guide – how to choose a health app
New Zealand-based apps
NZ Health App Library

Disclaimer: The NZ Health App Library is a free consumer service to help you decide whether a health app would be suitable for you. Our review process is independent. We have no relationship with the app developers or companies and no responsibility for the service they provide. This means that if you have an issue with one of the apps we have reviewed, you will need to contact the app developer or company directly.