The Journal

Learn how to feel better with The Journal

Let JK coach you through a series of modules to learn the skills to manage depression and anxiety. A team of experts guide you through lifestyle and problem solving skills and help you stay positive. There is a way through.

What is The Journal?

The Journal is a free, personalised online programme. It’s easy to use and all you need is access to a computer or mobile device. JK, alongside mental health experts, will take you through a series of online lessons to cover everything you need to know:

  • How to stay positive
  • How to create lifestyle changes that improve mental health, and 
  • 3-steps to problem solving

You’ll learn each skill in a short lesson and then you will work through a task to build practical changes into your life. 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. If you need any help the helpline 0800 111 757 is available 24/7.

Introduction to The Journal

How do you sign up?

The Journal starts by taking the self-test. The self-test is a good tool to help you identify if you’re experiencing the signs we associate with depression and when to get professional help that’s right for you. In your results you'll see a link to start The Journal. Your score from the test will be transferred to The Journal, so you can see changes over time. 

If you’re concerned about your self-test results call the helpline on 0800 111 757 for more information or visit your doctor. 

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 need more support from a mental health professional please contact your local services for more information.  

The programme teaches skills more suited to people over the age of 16 years-old. For young people needing support with their mental health visit The Lowdown, the information on this website is specifically designed for young people.


The Journal home page shows the different sections of the programme.

How do I support someone else doing The Journal?

If you’re supporting someone with depression or anxiety, you can encourage them to do The Journal themselves and help them stay motivated 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’ll 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 helpline on 0800 111 757.

How to get help with The Journal

The helpline can be reached free via phone, email and text to provide support and assistance with any issues you have with The Journal. 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. 

This support is only available within Aotearoa New Zealand and users overseas should seek help from their health care provider or emergency services in their country. Also make sure you check out the FAQs.

A activity from The Journal

Protecting your information

Privacy Policy

For you to get the most out of using, Te Hiringa Hauora/Health Promotion Agency ("we" or "us") needs to collect some personal information about you.  We will protect your personal information, and will only collect, use, store, and share it in accordance with the Privacy Act 1993, including (where applicable) the Health Information Privacy Code 1994.

This Privacy Policy sets out information about:

  • what information is collected by us through your use of;
  • how your information will be used, stored, and shared; and
  • how you can access and change your personal information;

In summary:

  • we collect personal information about you, including name, email address, gender, mobile phone number and ethnicity and use it to [provide you with the services you have asked us for;
  • we share your information with Homecare medical who help us provide the 24/7 free helpline to you. It is important for you to know that if we think the information you provide while using indicates that you pose a serious threat to yourself or others, we may also share your information with emergency services or a health professional; and
  • we store your information securely and will protect it from unauthorised access, use, modification, or disclosure.

This Privacy Policy forms part of the terms of use of  Your use of means that you accept and agree to the terms of this Privacy Policy and any changes to it.    

We may change this Privacy Policy from time to time, including if we want to collect more information about you or use or share your information in another way.  This Privacy Policy was last updated in October 2019.

If you have any questions about this policy, please contact us:

Te Hiringa Hauora/Health Promotion Agency -

What information do we collect?

Personal information about you will ask for personal information about you through your use of, including:

  • name
  • email address
  • gender
  • mobile phone number
  • ethnicity

We will also collect any information you share in the emails you send to 

Aggregated, anonymous information about visitors to

We collect anonymous and aggregated information about you and all other visitors to, including:

  • website usage statistics
  • information about tasks carried out through use of the service

How do we use your information?

The personal information that we collect from you via will be used to:

  • provide you with the services you have asked us for
  • respond to information provided in use of the 24/7 helpline and text service
  • respond to feedback through email

We may use anonymous and aggregated information that we collect about visitors to so that we can analyse, evaluate, and improve and improve visitor experience.  For more information, see below under the heading "Use of cookies and tracking technologies".

Will my information be shared with anyone else?

We may share the personal information that we collect about you as follows;

  • we need to give some employees, contractors, agents and advisers access to the information you provide us to ensure that works properly. This includes our providers that host or maintain data centres where your information is processed or stored, or that operate service platforms and other infrastructure and systems on our behalf;
  • we share your information with Homecare Medical who help us provide the 24/7 free helpline to you. In some cases, we will share your information with emergency services or a health professional (where we think that your information indicates that you pose a serious threat to yourself or others); and
  • as otherwise permitted by the Privacy Act 1993, and (where applicable) the Health Information Privacy Code 1994.

We may share anonymous and aggregated information about visitors to with public sector health agencies and other organisations and individuals that have an interest in the treatment and management of depression and anxiety in New Zealand.

How is my information stored?

We take your privacy seriously, and will take all reasonable steps to ensure that your personal information is stored in a secure environment and protected from unauthorised access, use, modification, or disclosure.

Homecare Medical has systems and procedures in place to protect your personal information from misuse and loss, and from unauthorised access, modification or disclosure.

Information shared with Homecare medical is stored securely in a Government-approved data centre, and is accessed only by staff providing services to you, or in the course of carrying out service quality audits. Their staff all sign confidentiality agreements when they join, and there are systems and policies in place to prevent them sharing data inappropriately. They are required to store information for at least 10 years. 

How do I access and change my information? 

You can ask us to provide you with the information we hold about you and request corrections to it. 

If you would like to see the information we hold about you or request a correction, please contact us at

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A "cookie" is a file that our webserver may send to your computer when you access this website.  This file is then stored on your computer. may use cookies and certain other passive information collection technologies to make your use of this website easier by allowing to provide better service, customise websites based on consumer preferences, compile statistics, analyse trends, and otherwise administer and improve this website.  Certain features of may not work without use of passive information collection technologies. uses "session" cookies.  Session cookies are temporary bits of information that are erased once you exit your web browser window or otherwise turn your computer off.  Session cookies are used, for example, to improve navigation on this site, and to collect aggregated statistical information. may use "persistent" cookies:  Persistent cookies are more permanent bits of information that are placed on the hard drive of your computer and stay there unless you delete the cookie.  Persistent cookies store information on your computer for a number of purposes, such as helping to determine what areas of the website visitors find most valuable, and customising the website based on your preferences on an ongoing basis.  The server only knows that an unidentified visitor with your cookies has returned to the website and not any personally identifiable information. may use "web beacons" (also known as internet tags, single-pixel GIFs, clear GIFs, anonymous identifiers and invisible GIFs): A web beacon is a tiny graphic on a web page or in an email message that is used to track pages viewed or messages opened.  Web beacons tell the website server information such as the IP address and browser type related to the visitor’s computer.  Web beacons may be placed on online advertisements that bring people to and on different pages of the website.  Web beacons provide us with information on how many times a page is opened and which information is consulted. uses both First Party and Third Party web beacons and cookies.  Third Party web beacons and cookies are used for the purpose of marketing this website to people that may find benefit from the services included on the website.

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Use of Hotjar

We use Hotjar in order to better understand our users’ needs and to optimize this service and experience. 

Hotjar is a technology service that helps us better understand our users experience (e.g. how much time they spend on which pages, which links they choose to click, what users do and don’t like, etc) and this enables us to build and maintain our service with user feedback.  Hotjar uses cookies and other technologies to collect data on our users’ behaviour and their devices (in particular device's IP address (captured and stored only in anonymized form), device screen size, device type (unique device identifiers), browser information, geographic location (country only), preferred language used to display our website).  Hotjar stores this information in a pseudonymised user profile.  Neither Hotjar nor we will ever use this information to identify individual users or to match it with further data on an individual user.  For further details, please see Hotjar’s privacy policy by clicking on this link.

You can opt-out to the creation of a user profile, Hotjar’s storing of data about your usage of our site and Hotjar’s use of tracking cookies on other websites by following this opt-out link.

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You can choose to enable or disable the use of some cookies and other tracking technologies on this website.  Cookies that are necessary to the operation of this website and for the provision of the services you have requested will continue to function regardless of whether you have provided consent.  Other types of cookies and tracking technologies will be turned off until you provide explicit consent.  As a result, the functionality of may be reduced until you choose to provide explicit consent.

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Learn self-help with The Journal

Sign-up to The Journal by taking the self test

Start the self test

Other people's stories

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Close X

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 is right here. So, lets have a look and see what's in store...

First up, you can access The Journal on almost any device. And it's really easy to use. I'll guide you through, with a team of mental health experts.

We'll take you through lessons... "So dealing with problems seems to be part of everyday life, but Lyndy, one thing I've never really understood, is it the problems that cause the depression or the depression that cause the problems?"

"That's a really good question John and the two get really muddled up. And how you think about problems really changes when you get depressed".

And set you tasks to help you improve the way you feel.

"Ok, Your task is to identify a problem of your own to work on".

You can make a plan to get through. And you can track your progress to see how you're doing. I promise you'll get a lot out of it, and if you need a hand the help line is available 24/7.

So sign-up today and lets get into it.