Personalised Self-Help: Online Psychology Courses

Each Course Contains:

4+ Hours of Educational Content

Short and Engaging Quizzes

Personalised Tools for Self-Reflection

Personalised Recommendations Provided Immediately

Action Plans to Master Psychology Skills

Educational
Content

Learn about course
topics and related
psychology skills

Quiz

Answer all of the
questions to get you
thinking about your
mental health

Aided
Self - Reflection

Work through
awareness building
exercises for personal
insight

Personalised
Suggestions
Receive tailored
suggestions to try out
in your daily life
Action Plan

Use our worksheets to
put your new
psychology skills into
action

Each Week of Your Course Contains:

Educational Content

Evidence-Based Psychology Teachings on Your Chosen Topic

Learn about mental wellbeing and, in turn, about you. Psychology content written with care and intended to empower you.

What is perfectionism?

Do you understand perfectionism? Do you know what drives your perfectionism? To really understand perfectionism, it is helpful to break it down.

Overcoming social anxiety

Change is hard. Dialectical Behavioural Therapy teaches us strategies to better manage social anxiety, including assertiveness skills etc.

Mindfulness

Mindfulness means bringing your awareness to the present moment. Mindfulness can help us accurately understand what’s going on around us and how best to respond.

The three states of mind

It’s good to understand the three states of mind. Each of these states of mind is associated with a different way of approaching various situations and challenges in life.

Emotion regulation

Emotion regulation skills help you learn how to influence your emotional state, tolerate painful emotions, and express them in effective ways.

Quiz

Answer Simple Quiz Questions

Up to 18 questions with millions of answer combinations per course. This means more tailored help and support for you.

What do I do for fun?
  1. Yoga or gym
  2. Playing with pets
  3. Talking to friends
  4. Listening to music
What are my friendship values?
  1. Honesty and trust
  2. Loyalty
  3. Listening without judgment
  4. Love and caring
What does 'family' mean to me?
  1. Unconditional love
  2. Unity and support
  3. Acceptance
  4. People who know me
What are my unhelpful coping strategies?
  1. Withdraw from others
  2. Avoid the problem
  3. Binge on food
  4. Shout at other people
What are my core beliefs?
  1. No one cares
  2. People are selfish
  3. I’m not good enough
  4. Everything goes wrong

Aided Self-Reflection

Increase Personal Awareness Through Guided Reflection Exercises

Learn more about yourself by reflecting on questions unique to your quiz answers.

Goal setting

In the quiz you told us you struggle to complete tasks. This is likely related to your self-esteem. Perhaps you start to doubt yourself?

Managing stress

In the quiz you identified that stress becomes overwhelming. Lets think about how this related to your social anxiety. Do you predict the worst outcomes?

Social anxiety

Your quiz answers suggest you find it hard to make friends. What thoughts arise when you meet new people? Think about the last time you met someone new.

Your safe space

In your quiz answers you suggested that animals help you feel calm. Can you list reasons why animals make you feel safe? Is it that they are friendly and non-judgemental?

Elderly Lady using positive self talk in front of mirror to manage low self-esteem and depression
Self comparison

Your quiz response this week shows that you are critical of yourself. Are you as critical to your friends? How can you start to be kinder to yourself?

Personalised Suggestions

Mental Welbeing Tips and Solutions Tailored to Your Needs

Holistic self-care suggestions built on your quiz answers and aided self-reflection. Putting psychology theory into action.

Mindfulness

When you find yourself making social comparisons, stop and take a breath. Practicing mindfulness will help you let go of the urge to compare.

sad lady staring into the distance at the beach, calm sea, children playing in distance
Positive images

We all have painful emotions at times. Bringing positive images into your mind can help separate you from problems with no quick fix.

Regular eating

Regular eating can help you overcome cravings and stop overeating. Use the guide in this course to plan your meals. Make a commitment to your eating plan.

Men with low self-esteem, eyes downcast, standing in a corner at a busy gym
Coping statements

Repeat helpful coping statements such as “this is just anxiety” and “my distress will pass” when you feel anxious. Coping statements can break unhelpful thinking patterns.

Boy playing football with friends at the beach to distract from binge and purge habits
Finding balance

It is important to have balance in all areas of life. Finding time for fun can increase your productivity. Schedule enjoyable activities each week.

Action Plan

Take Home Exercises to Practice Psychology Skills and Live Life Better

Practice makes perfect! End each week with worksheets that will help you master all your new psychology skills.

Assertiveness skills

This week’s action plan encourages you to practice assertiveness skills. The worksheets will guide you to create your own assertiveness script.

Girl overcoming binge eating by skipping role and playing with dog in park
Scheduling activities

Your action plan this week includes scheduling activities for fun and relaxation. Use the worksheets to plan your week. Commit to doing the activities as planned.

Reflecting on your achievements

As part of your action plan, list your positive qualities and achievements. This will help to boost your self esteem. It’s important to appreciate yourself.

Lady sitting at a table at home completing a paper based binge eating disorder test
Staying well plan

As your action plan this week, use the worksheets to create your own staying well plan. It’s important to plan ahead to maintain your gains beyond this course.

Group of friends with their dogs having a picnic eating a variety of foods
Practice Mindfulness

This week’s action plan encourages you to practice mindfulness and live in the present. Use the worksheet to record your practice of the skills you learned this week.

Evidence for Online Psychology - It Works!

During the last two decades, online-delivered psychological therapies have been tested in over 200 randomised controlled trials (RCTs). Recent systematic reviews have shown that web-based therapies are effective for a range of mental health concerns (e.g., Chipps et al., 2020; Luo et al., 2020). Systematic reviews are considered the ‘gold standard’ when it comes to medical evidence. For example, Calbring et al (2016) found that online CBT is as effective as face-to-face CBT for several mental health conditions. Similarly, Sanger et al (2020) found that online-CBT was more effective than face-to-face CBT for reducing depressive symptoms.
Online-delivered therapy is also effective for non-clinical problems, like procrastination (e.g., Rozental et al., 2015) and perfectionism (e.g., Shafran et al. 2017). There is also support for online-delivered Dialectical Behaviour Therapy (DBT) and Acceptance and Commitment Therapy (ACT) (e.g., Kelson et al., 2019; Wilks et al., 2018). In sum, research evidence suggests that online-based psychological therapies are a viable, low cost, and effective option in mental health care.

At Epsychonline, You're in Good Hands

We are a Team of Experienced Psychologists, Psychiatrists and IT Specialists

We are a team of psychologists, psychiatrists and IT specialists who are united with a single mission: To make available the most comprehensive, high quality and affordable online psychology self-help courses to empower men, women and children the world over to overcome mental health and wellbeing challenges which prevent them from achieving the highest quality of life that they deserve. Our combined knowledge and effort will ensure that you are provided with the most uptodate course content in an intuitive, safe and secure website.

Our Vision

A world in which all people have equal access to mental health care and the opportunity to realise their full potential regardless of who they are or where they come from.

Our Promise

“Better Mental Health for All” by building the most intuitive, globally accessible, and go-to mental health and wellbeing platform

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