moodgym is like an interactive self-help book which helps you to learn and practise skills which can help to prevent and manage symptoms of depression and anxiety.

moodgym for organisations

moodgym for individuals

How is moodgym structured?

moodgym provides training in cognitive behaviour therapy (CBT), and consists of five interactive modules which are completed in order.

These include information, interactive exercises, workbooks to record thoughts, feelings and behaviours, and quizzes with personalised feedback.

Module 1. Feelings

Why you feel the way you do
  • Connections between thoughts and feelings
  • Identifying the emotional consequences of negative thoughts
  • Understanding WUTIWUF (what you think is what you feel)

Module 2: Thoughts

Changing the way we think to feel better
  • Types of dysfunctional thinking and how these might be contested
  • Common problem areas such as authority and intimate relationships
  • Improving self-esteem

Module 3: Unwarping

Changing warped thoughts
  • Different ways to change dysfunctional thinking
  • Identifying personal vulnerabilities
  • More help with self-esteem through actively increasing positive events

Module 4: Destressing

Knowing what makes you upset
  • Identifying situations or events which might trigger stress or warped thoughts
  • Relaxation methods (includes downloads)
  • Problem solving

Module 5: Relationships

Break-ups and how you were raised
  • How to cope with and grow from relationship break-ups
  • Mum and Dad issues (or how you were raised)

Workbook

Easy access to quizzes and diaries
  • Retake quizzes and compare your results over time
  • Access exercises and diaries from each of the modules

Program elements

EXERCISES AND QUIZZES

As you progress through moodgym, you will be asked to answer questions about your feelings and thoughts.

moodgym then provides personalised feedback about your quiz results.

MODULE SUMMARIES

At the end of each module a summary is available which can also be printed.

The summary includes quiz results and feedback, as well as the key concepts taught in the module.

CHARACTERS

The moodgym characters illustrate how contrasting thinking styles and vulnerabilities can lead to different emotions and outcomes.

Users meet Noproblemos, Cyberman, Iffy, Worrie-woman, Moody and Creepy Angry.

moodgym features

Over 1 million users worldwide
Anonymous, confidential
Secure handling of your data
Access anytime, at your own pace
Scientifically evaluated

Evidence for effectiveness

Scientific trials evaluating moodgym have shown that using two or more modules is linked to significant reductions in depression and anxiety symptoms. The trials also found that these benefits still last after 12 months. moodgym has been the subject of over 40 peer-reviewed publications and has demonstrated effectiveness in individuals of various ages and ethnicity in different settings.

ehub Health welcomes independent research on the use of the moodgym with specific population groups or different settings. We encourage researchers to contact us to discuss the requirements of your research.

References

moodgym:

Batterham, P. J., Neil, A. L., Bennett, K., Griffiths, K. M., & Christensen, H. (2008). Predictors of adherence among community users of a cognitive behavior therapy website. Patient Prefer Adherence, 2, 97-105. [Abstract]

Calear, A., Christensen, H., Mackinnon, A., Griffiths, K.M. (2013). Adherence to the MoodGYM program: Outcomes and predictors for an adolescent school-based population. Journal of Affective Disorders, 147(1-3), 338-344. [Abstract

Calear, A. L., Christensen, H., Mackinnon, A., Griffiths, K. M. & O’Kearney, R. (2009). The YouthMood project: A cluster randomized controlled trial of an online cognitive-behavioral program with adolescents. Journal of Consulting and Clinical Psychology, 77(6), 1021-1032. [Abstract]

Christensen, H., Farrer, L., Batterham, P. J., Mackinnon, A., Griffiths, K. M., & Donker, T. (2013). The effect of a web-based depression intervention on suicide ideation: secondary outcome from a randomised controlled trial in a helpline. BMJ Open, 3(6). [[Full text]

Christensen, H., Griffiths, K., Groves, C. & Korten, A. (2006). Free range users and one hit wonders: Community users of an internet-based cognitive behaviour therapy program. Australian and New Zealand Journal of Psychiatry, 40, 59-62. [Abstract]

Christensen, H., Griffiths, K. & Jorm, A. F. (2004). Delivering depression interventions using the internet: randomised controlled trial. British Medical Journal, 328, 1-5. [Abstract]

Christensen, H., Griffiths, K., Korten, A., Brittliffe, K. & Groves, C. (2004). A comparison of changes in anxiety and depression symptoms of spontaneous users and trial participants of a cognitive behaviour therapy website. Journal of Medical Internet Research, 6(4), 1-10. [Abstract]

Christensen, H., Griffiths, K., Mackinnon, A. J. & Brittliffe, K. (2006). Online randomized controlled trial of brief and full cognitive behaviour therapy for depression. Psychological Medicine, 36(12), 1737-1746.  [Abstract

Donker, T., Batterham, P. J., Warmerdam, L., Bennett, K., Bennett, A., Cuijpers, P., Griffiths, K.M., & Christensen, H. (2013). Predictors and moderators of response to internet-delivered interpersonal psychotherapy and cognitive behavior therapy for depression. Journal of Affective Disorders, 151(1), 343-351. [Abstract]

Donker, T., Bennett, K., Bennett, A., Mackinnon, A., van Straten, A., Cuijpers, P., Christensen, H. & Griffiths, M. K. (2013). Internet-delivered interpersonal psychotherapy versus internet-delivered cognitive behavioral therapy for adults with depressive symptoms: randomized controlled noninferiority trial. Journal of Medical Internet Research, 15(5), e82. [Abstract]

Eells, T. D., Barrett, M. S., Wright, J. H., & Thase, M. (2013). Computer-assisted cognitive-behavior therapy for depression. Psychotherapy, 51(2), 191-197.[Abstract]

Farrer, L., Christensen, H., Griffiths, K. M., & Mackinnon, A. (2011).Internet-based CBT for depression with and without telephone tracking in a national helpline: Randomised controlled trial. PLOS One, 6(11), e28099. [Abstract]

Farrer, L., Christensen, H., Griffiths, K.M., & Mackinnon, A. (2012). Web-based cognitive behavior therapy for depression with and without telephone tracking in a national helpline: Secondary outcomes from a randomized controlled trial. Journal of Medical Internet Research, 14(3), 64-73. [Abstract]

Gilbody, S., Littlewood, E., Hewitt, C., Brierley, G., Tharmanathan, P., Araya, R.,White, D. (2015). Computerised cognitive behaviour therapy (cCBT) as treatment for depression in primary care (REEACT trial): large scale pragmatic randomised controlled trial. BMJ, 351. [Abstract]

Griffiths, K. M., Christensen, H., Jorm, A. F., Evans, K. & Groves, C. (2004). Effect of web-based depression literacy and cognitive-behavioural therapy interventions on stigmatising attitudes to depression: Randomised controlled trial. British Journal of Psychiatry, 185, 342-349. [Abstract]

Guille, C., Zhao, Z., Krystal, J., Nichols, B., Brady, K., & Sen, S. (2015). Web-based cognitive behavioral therapy intervention for the prevention of suicidal ideation in medical interns: A randomized clinical trial. JAMA Psychiatry, 1-7. [Abstract]

Hickie, I. B., Davenport, T. A., Luscombe, G. M., Moore, M., Griffiths, K. M., & Christensen, H. (2010). Practitioner-supported delivery of internet-based cognitive behaviour therapy: evaluation of the feasibility of conducting a cluster randomised trial. Medical Journal of Australia, 192(11), 31-35. [Abstract]

Hind, D., O’Cathain, A., Cooper, C. L., Parry, G. D., Isaac, C. L., Rose, A., Martin, L., & Sharrack, B. (2009). The acceptability of computerised cognitive behavioural therapy for the treatment of depression in people with chronic physical disease: A qualitative study of people with multiple sclerosis. Psychology & Health, 25(6), 699-712. [Abstract]

Hoifodt, R. S., Lillevoll, K. R., Griffiths, K. M., Wilsgaard, T., Eisemann, M., Waterloo, K., & Kolstrup, N. (2013). The clinical effectiveness of web-based cognitive behavioral therapy with face-to-face therapist support for depressed primary care patients: randomized controlled trial. Journal of Medical Internet Research, 15(8), e153. [Abstract]

Hoifodt, R.S, Mittner, M., Lillevoll, K., Kvam Katla, S., Kolstrup, N., Eisemann, M., Waterloo, K. (2015). Predictors of Response to Web-Based Cognitive Behavioral Therapy With High-Intensity Face-to-Face Therapist Guidance for Depression: A Bayesian Analysis. Journal of medical Internet research, 17(9), 1-22. [Abstract]

Lillevoll, K. R., Vangberg, H. C., Griffiths, K. M., Waterloo, K., & Eisemann, M. R. (2014). Uptake and adherence of a self-directed internet-based mental health intervention with tailored e-mail reminders in senior high schools in Norway. BMC Psychiatry, 14. [Abstract]

Lillevoll, K. R., Wilhelmsen, M., Kolstrup, N., Hoifodt, R. S., Waterloo, K., Eisemann, M., & Risor, M. B. (2013). Patients’ experiences of helpfulness in guided internet-based treatment for depression: qualitative study of integrated therapeutic dimensions. Journal of Medical Internet Research, 15(6), e126. [Abstract]

Lintvedt, O. K., Griffiths, K. M., Eisemann, M., & Waterloo, K. (2013). Evaluating the translation process of an internet-based self-help intervention for prevention of depression: a cost-effectiveness analysis. Journal of Medical Internet Research, 15(1), e18. [Abstract]

Lintvedt, O. K., Griffiths, K. M., Sørensen, K., Østvik, A. R., Wang, C. E. A., Eisemann, M., & Waterloo, K. (2013). Evaluating the effectiveness and efficacy of unguided internet-based self-help intervention for the prevention of depression: a randomized controlled trial. Clinical Psychology & Psychotherapy, 20(1), 10-27. [Abstract]

Mackinnon, A., Griffiths, K. & Christensen, H. (2008).Comparative randomised trial of online cognitive-behavioural therapy and an information website for depression: 12-month outcomes. British Journal of Psychiatry, 2, 130-134. [Abstract]

Menga, G. D. O., Ing, S., Khan, O. D., Dupre, B., Dornelles, A., Alarakhia, A., Davis, W., Zakem, J., Webb-Detiege, T., Scopelitis, E., & Quinet, R. (2014). Fibromyalgia: Can online cognitive behavioral therapy help? The Ochsner Journal, 14(3), 343-349. [Abstract]

Neil, A. L., Batterham, P., Christensen, H., Bennett, K., & Griffiths, K. M. (2009). Predictors of adherence by adolescents to a cognitive behavior therapy website in school and community-based settings. Journal of Medical Internet research, 11(1), e6. [Abstract]

O’Kearney, R., Gibson, M., Christensen, H. & Griffiths, K. (2006). Effects of a cognitive-behavioral internet program on depression, vulnerability to depression and stigma in adolescent males: A school based controlled trial. Cognitive Behaviour Therapy, 35(1), 43-54.  [Abstract]

O’Kearney, R., Kang, K., Christensen, H. & Griffiths, K. (2009). A controlled trial of a school-based internet program for reducing depressive symptoms in adolescent girls. Depression & Anxiety, 26(1), 65-72. [Abstract]

Phillips, R., Schneider, J., Molosankwe, I., Leese, M., Foroushani, P. S., Grime, P., McCrone, P., Morriss, R., & Thornicroft, G. (2014). Randomized controlled trial of computerized cognitive behavioural therapy for depressive symptoms: effectiveness and costs of a workplace intervention. Psychological Medicine, 44(4), 741-752. [Abstract]

Powell, J., Hamborg, T., Stallard, N., Burls, A., McSorley, J., Bennett, K., Griffiths, K.M., Christensen, H. (2013). Effectiveness of a web-based cognitive-behavioral tool to improve mental well-being in the general population: randomized controlled trial. Journal of Medical Internet Research, 15(1), e2. [Abstract]

Schneider, J., Sarrami Foroushani, P., Grime, P., & Thornicroft, G. (2014). Acceptability of online self-help to people with depression: users’ views of MoodGYM versus informational websites. Journal of Medical Internet Research, 16(3), e90. [Abstract]

Sethi, S., Campbell, A. J., Ellis, L. A. (2010).The use of computerized self-help packages to treat adolescent depression and anxiety. Journal of Technology in Human Services, 28(3), 144-160.  2010; 28:144-160. [Abstract]

Topolovec-Vranic, J., Cullen, N., Michalak, A., Ouchterlony, D., Bhalerao, S., Masanic, C., & Cusimano, M. D. (2010). Evaluation of an online cognitive behavioural therapy program by patients with traumatic brain injury and depression. Brain Injury, 24(5), 762-772. [Abstract]

Twomey, C., O’Reilly, G., Byrne, M., Bury, M., White, A., Kissane, S., Aisling, M., & Clancy, N. (2014). A randomized controlled trial of the computerized CBT programme, MoodGYM, for public mental health service users waiting for interventions. British Journal of Clinical Psychology. [Abstract]

Wilhelmsen, M., Høifødt, R. S., Kolstrup, N., Waterloo, K., Eisemann, M., Chenhall, R., & Risør, M. B. (2014). Norwegian General Practitioners’ perspectives on implementation of a guided web-based cognitive behavioral therapy for depression: A qualitative Study. Journal of Medical Internet Research, 16(9), e208. [Abstract]

Wilhelmsen, M., Lillevoll, K., Risor, M. B., Hoifodt, R., Johansen, M. L., Waterloo, K., Eisemann, M., & Kolstrup, N. (2013). Motivation to persist with internet-based cognitive behavioural treatment using blended care: a qualitative study. BMC Psychiatry, 13. [Abstract]

 

Focus on problem areas

moodgym helps users to identify their particular areas of vulnerability – for example perfectionism, need for approval or sense of entitlement.

Users can then explore specific ways to deal with different vulnerabilities, and practice with interactive exercises and diaries.

What moodgym users are saying

“The best bit was realising that how I think is flexible, and that there are many ways to change how I think so that I can be less depressed or anxious in my life.”

moodgym user

“It was powerful to know that other people struggle in the same way that I do, and that there is help. I could go through at my own pace and redo any section I needed again.”

moodgym user

“I liked the concepts and realistic, relatable everyday examples that illustrate the concepts (as well as the solutions and examples of what that thought might sound like).”

moodgym user

Smart phone friendly

moodgym works on devices with different sized screens, including smart phones and tablets. Users access the program through their web browser –  anywhere, and at any time – with privacy and confidentiality.

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