The Journal

JK can teach you the skills to help yourself

It takes time to find your way through depression or anxiety, so JK will take you through the skills you need one at a time.  The Journal is your personalised online programme - and it’s free.

What is The Journal?


JK and three of New Zealand’s top mental health experts will take you through a series of online lessons to cover everything you need to know:

  • How to stay positive
  • The 4 lifestyle changes that improve mental health
  • The 3-step way to solve problems

You’ll learn each skill in a short online lesson and then JK will work with you to build the practical changes into your weekly routine. Most people do the online learning in about 20 minutes then practise the skills over one week, but you can take as long as you like.

You’ll also get email and text reminders for each lesson and practical task you need to do. The Depression Helpline is available 24/7 if you need any help.

It's free to use and all you need is access to a computer that can play videos using Flash. 

The Journal is not currently available on mobile devices, but will be in November.

Please note: The self-test in The Journal is a good tool to help you identify if you’re experiencing the symptoms we associate with depression and when to get professional help that’s right for you. However, only a doctor or mental health professional can give you a diagnosis. If you’re concerned about your self-test results call the Depression Helpline on 0800 111 757 for more information. Or visit your doctor. 

How do you sign up?


The Journal starts by taking the depression self-test. In your results you'll see a link to start the programme. Your score from the test will be transferred to your Journal, so you can see the changes in the way you are feeling.

The Journal is only available on computers at this stage - but a mobile version will be available from November.

Who can The Journal help?


Anyone can do this programme and benefit from it. It has been designed mainly for people experiencing mild to moderate depression or anxiety but it might also be helpful for those who have more severe conditions. 

If you’re experiencing more severe depression and aren’t receiving support/tautoko from a mental health professional contact the Depression Helpline for more information. 

The programme teaches skills more suited to adults. The Lowdown website is a great place to find tautoko specifically designed for young people. 

If you’re supporting someone with depression or anxiety, you can encourage them to do The Journal themselves and help them stay motivated through the programme by:

  • Asking what they are doing each week
  • Giving them a gentle reminder to do the lesson
  • Helping them make some time to do it (they only need about 20 minutes)
  • Asking how it went afterwards
  • You might even be able to help them practise what they learn - they will have some practical tasks to complete

If you’re concerned about anything they’re doing during the programme you can contact The Journal Helpline.

The Journal content page shows the four sections of the programme.

Getting help with the programme


The Helpline for The Journal can give you personal help during the programme. They can be reached free via phone, email and text to provide you with support and help you with any issues you have with the programme. The team can also follow up on the support they provide and you can arrange a time for them to get in touch with you. Details of your privacy when contacting the Journal Helpline are outlined below.

Follow-up support for The Journal can only be offered within Aotearoa New Zealand. Overseas users should seek help from their usual primary care provider or emergency services. 

Terms of use


Our privacy policy

The website will collect a small amount of contact information in order to send you reminders and create your personal journal. It will also record the tasks and issues you enter into your journal during the programme. This information is held on secure systems. Data may be used in a non-identifying way to monitor the use and the quality of the programme.

The Journal Helpline team is available to help you throughout the programme and you can discuss your Journal activity during support calls, but this is entirely your choice.  

Collection and release of information

All the information you share with The Journal helpline team, whether freephone, text or email, can be used to provide you with support. All health information collected via freephone conversations, text and email is used for support purposes. This information is only available to authorised staff at the Journal Helpline. All authorised staff are bound by the Privacy Policy which accords with the Health Information Privacy Code 1994. Health information will only be disclosed in accordance with the code. For more information on the code go to the Privacy Commission website at www.privacy.org.nz

The Journal Helpline team does keep and use some information for statistical and reporting purposes to help us provide ongoing and improved services for users. This information is totally anonymous.
Phone numbers and email addresses gathered by The Journal Helpline team will not be used for any promotional reasons. They will make sure that any collected personal information is protected from modification, misuse, disclosure, loss and unauthorised access.

Request personal information

Please contact the Journal Helpline if you would like to access a copy of your personal information or believe that the information they have about you is not recent, complete or accurate. Every service user has the right to request the correction of any information which relates to you and is inaccurate and is entitled to a copy of the information.

Want more information?

If you have any thoughts, concerns or questions about The Journal Helpline team Privacy Policy, please contact The Journal Helpline team via email on support@depression.org.nz

Evaluating how we are doing

From time to time we will be evaluating how The Journal is used and how useful it is. It will help us make sure we have a high quality service if we hear directly from the people who use it. To do this we will be randomly selecting a group of people who have used The Journal and inviting them, via email, to be interviewed about their experience. If you are contacted, but would prefer not to complete an interview, this will not affect your access to The Journal in any way.

A healthy eating lesson from The Journal
Learn self-help with The Journal

Start The Journal by taking the self test

Start the self test

Other people's stories

I was in the earthquake

I worried about study non-stop

The Journal is designed to teach you skills to help you get through depression. It’s where we’ll go and have lessons and record our progress.

Now, I’ll talk you through everything, bringing in experts to help us along the way. I’ll be giving you tasks to practice but I’m going to be staying in touch. If you need support the Depression Helpline (0800 111 757) is right here. So, let’s have a look and see what’s in store.

[Journal opens and flicks through “staying positive” and “lifestyle changes” pages. Pauses on “eating right” lesson and video plays]

I hate the word ‘diet’. Most of us when we hear the word diet we think about losing weight, but that’s not what we’re here to talk about. What we can eat can make a big difference to how we feel mentally. 

The Journal will be on your mobile soon, so keep checking back in here. But in the meantime get onto your computer and get started.