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Social Anxiety course (Just a Thought)

An online cognitive behavioural therapy course to help users understand and learn about social anxiety and the practical skills you need to tackle it.

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Social anxiety course	By Just A Thought
	Features At the end of each story, there is a Tools and Tips section which includes ‘Frequently Asked Questions’, worksheets and handouts which can be printed.
Country of origin	New Zealand
Clinical review	Read a clinical review of this course 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 app contains no ads.
How to access the course	(external link)

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.

PROS	CONS
✔ Written in an easy, warm and engaging style. ✔ Modified specifically for New Zealand audience with the inclusion of some te reo Māori. ✔ At the end of each story, the narrator provides a recap, followed by a lesson for users to complete allowing good reinforcement and practise of skills, finishing with a Tools and Tips section of resources. This Frequently Asked Questions handouts relating to each story, addressing concerns/challenges that may arise and what to expect. 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 log in for them to access the course. ✔ Free. ✔ Suitable for both older adolescents and adults.	✘ There is no mobile app, but the web page is mobile-optimised. Best suited for tablets, laptops or desktop computers. ✘ There are several disadvantages to online CBT. These include: – low adherence when unguided. - the course is packed with information and may be overwhelming for some users. – lack of direct monitoring by clinicians. – technology accessibility – English literacy requirements. ✘ There is a general lack of video elements. ✘ It's not available in languages other than English.

PROS

CONS

✔ Written in an easy, warm and engaging style.

✔ Modified specifically for New Zealand audience with the inclusion of some te reo Māori.

✔ At the end of each story, the narrator provides a recap, followed by a lesson for users to complete allowing good reinforcement and practise of skills, finishing with a Tools and Tips section of resources. This Frequently Asked Questions handouts relating to each story, addressing concerns/challenges that may arise and what to expect. 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 log in for them to access the course.

✔ Free.

✔ Suitable for both older adolescents and adults.

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

✘ There are several disadvantages to online CBT. These include:
– low adherence when unguided.
- the course is packed with information and may be overwhelming for some users.
– lack of direct monitoring by clinicians.
– technology accessibility
– English literacy requirements.

✘ There is a general lack of video elements.

✘ It's not available in languages other than English.

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.

Mental health and wellbeing apps
CBT apps
Anxiety topics
NZ Health App Library
Consumer guide: how to choose a health app
Clinicians guide: how to choose a health app

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.