Social Anxiety course (Just a Thought)

This online CBT-based course has been designed to help users understand and learn how to manage social anxiety, utilising case studies to provide detailed psycho-education and skills training.

It consists of 6 stories based on 2 different characters struggling with social anxiety, Kat and Jack. It also includes 2 other characters, a narrator and therapist. Following each comic book form story, there's a 10-15 minute lesson for users to complete to reinforce their learning and practice skills, followed by the Tools and Tips section containing resources and worksheets.

Before starting the course and each module, users are asked a series of questions relating to their emotional wellbeing, and the results can be viewed in the Dashboard section of the host website Just A Thought.

The course can be done with the support of a health professional or users can complete it on their own (self guided). It is available to anyone residing in Aotearoa New Zealand or the Pacific Island nations.

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

Clinical review

Reviewer: Rachel Massey, Registered Psychologist
Date of review: April 2023
Platform: Desktop browser
Comments: This online cognitive behavioural therapy course (CBT) focusses on social anxiety. It is a web module part of the Just a Thought website, which offers other CBT courses including OCD, Depression and Staying on Track During a Pandemic. 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 is written using friendly and engaging language, reinforced by the use of realistic characters and examples.
CBT is known to be an effective treatment approach, and the course states that 80% of people who complete the course feel better, and 50% are no longer troubled by social anxiety. 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 is likely to work well with the support and monitoring of a mental health professional, and a good focus 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 monitor their progress.
Overall, it is a high-quality engaging course which allows the user to develop a sound understanding of social anxiety, and how it can be effectively treated with a CBT approach. The lessons allow the user to practise and further develop skills, as well as plan for relapses.
New Zealand relevance: Yes.
Safety concerns: None.