Close up of female African American doctor holding patient's hand

MoodCalmer™ is an online self-help program for low mood and depression. Designed as a Computer-aided Cognitive Beavioural Therapy (CCBT) method, MoodCalmer contains the PHQ 9, the GAD 7 and the USA as clinical outcome measures. These have proven so effective, the NHS recommends MoodCalmer to practitioners.

MoodCalmer™ uses evidence based CBT techniques to alleviate depression focusing on challenging negative thinking and behavioral activation. It also explains the CBT model and engages the user in activities to challenge thoughts, behavior and self monitor out- comes with resources provided within the program.

MoodCalmer™ is a four-session program, lasting about 20 minutes per session. You can complete each session in your own time, but it is recommended to adhere to the program’s schedule.


The introductory session explains the model of CBT. You’ll learn about the different types of triggers for low mood/depression. An interactive exercise will help you identify your own signs and symptoms. After completing some questionnaires to help you track your progress, you’ll view some case studies of people who have been affected by depression.

This session looks at how you can break the cycle of negative thinking with CBT. You’ll learn about the characteristics of negative thinking and how you can
identify thinking errors such as jumping to conclusions. The activity at the end of this step will help you challenge your negative thinking by completing a ‘Challenging Thoughts Worksheet’

This session is all about behavioural activation. Reduced activity has a negative impact on a person’s mood. Research shows that introducing pleasant activities in
your life helps lift low mood/depression. You’ll learn about the benefits of pleasant activities and be given all the instructions on how to introduce pleasant activities into your life.

The final session gives detailed information and advice on how you can improve your sleep (if it’s affected), how increasing physical activity improves your well being and how making changes to your diet can improve mood. You’ll also develop your own relapse prevention plan; a plan detailing how you would deal with low mood/depression in the future.

Is MoodCalmer right for you?

Answer these questions to find out

  • Presence of low mood or depression

    Do you frequently feel a lack of motivation, tired, and depressed for apparently no reason?

  • No suicidal plans (as opposed to suicidal thoughts)

    Initial assessment should be carried out to elicit suicidal thoughts and/or plans in line with local policies and procedures. If someone expresses suicidal thoughts and the risk is considered manageable for a self help intervention (supported/unsupported), MoodCalmer™ can be considered as an intervention based on the practitioner’s discretion. If there are suicidal plans, MoodCalmer™ is not a suitable option as a sole intervention with no support or appropriate monitoring.

  • Are you self-motivated?

    MoodCalmer™ is a program designed for you to complete on your own, without assistance. You must be willing and able to complete each section on your own accord.

  • Do you have access to the Internet?

    MoodCalmer™ can be accessed from any computer with Internet connection. A library, office space, or Internet cafe can be an accommodating space. From time to time, users are given the option to “print” activity forms; therefore, access to a printer is required.

If you answered YES to these questions, MoodCalmer can help.