About the program: Lift your low mood
A proven Low-intensity Cognitive Behavioural Therapy (LiCBT) approach to help you manage low mood.
Program:
Series of stages completed online through our Medicare Mental Health Check In platform
Duration:
Spread over about 6 weeks, with an extension option if needed
Format:
Practitioner-assisted
How this program can help
Everyone's experience of low mood is different, but if you think your low mood has lingered and may be stuck in a similar cycle, this program can help.
While there can be many things out of your control that can contribute to low mood, this program focuses on something that is within your control: a common pattern of behaviours that tend to appear with low mood, and a strategy to break out of it.
This program guides you through a CBT technique called 'activity planning' that will help break your cycle of low mood by gently introducing structure, enjoyment, connection, and a sense of accomplishment into your day. It is based on established clinical guidelines.
Program outline
What's included
Story-based stages that teach core coping skills
Exercises designed to help you manage your wellbeing
Practical techniques to help break the low mood cycle
Email reminders to keep you on track
Questionnaires to help you monitor your wellbeing.
Skills you could gain
Identifying unhelpful thoughts and beliefs: recognising unhelpful thinking patterns that influence emotions and behaviour.
Thought restructuring/reframing: understanding the link between reduced activity and low mood and what can help break the unhelpful cycle.
Emotional regulation: managing strong emotions in healthier, more effective ways.
Coping mechanisms: using practical techniques to gently introduce structure, enjoyment, connection and a sense of accomplishment in our day.
Self-awareness and self-monitoring: understanding how emotions, thoughts, feelings, and actions connect.
Practitioner-assisted versus self-guided pathways
Currently, you can only do the program with assistance from a Medicare Mental Health Check In practitioner. At the end of May, a self-guided pathway will also be available. Take a look at the differences between these pathways below.
| Practitioner-assisted | Self-guided* | |
|---|---|---|
| Program choice | Determined with your practitioner | Determined by you |
| Support | Check-ins with your practitioner | Fully self-directed |
| Who it's for | Mild symptoms, those wanting support with applying the skills in their day-to-day lives | Mild symptoms, those who would prefer to independently and gradually apply the skills in their day-to-day lives |
| Program choice | ||
| Practitioner-assisted Determined with your practitioner | ||
| Self-guided* Determined by you | ||
| Support | ||
| Practitioner-assisted Check-ins with your practitioner | ||
| Self-guided* Fully self-directed | ||
| Who it's for | ||
| Practitioner-assisted Mild symptoms, those wanting support with applying the skills in their day-to-day lives | ||
| Self-guided* Mild symptoms, those who would prefer to independently and gradually apply the skills in their day-to-day lives |
* This option will only be available towards the end of May. Updates will be shared on this website as needed.
Is this for me?
This program may be right for you if you are looking for support on your wellbeing journey and want to be in control of how and when you receive that support.
This program is suitable for people who:
- are 16 and over
- want to try a low-intensity approach to improving their mental health.
This program is not suitable for people who:
- are under 16
- require help for more acute or complex mental health needs
- are in need of urgent care.
What’s next?
Find out if this service is the right fit for you by calling Medicare Mental Health.
