Free course · Mind and body

Health Learn & Practice — understand your mind and body, and practise what helps

Free, evidence-labelled lessons on stress, worry, focus, motivation, sleep, movement, food and resilience — 192 lessons and 44 guided techniques.

Free — no account needed to read

Stress, anxiety, panic, anger, low mood and depression, loneliness, self-doubt, focus, motivation, sleep, movement, food, routine and resilience, in 192 lessons across 12 modules, each labelled with how strong the evidence is. “What are you going through?” pages meet eleven hard feelings one at a time — what each is, what helps now, what helps over time and when to get help — and guided techniques, myth checks and “what can I do right now” pages turn the ideas into practice. Education, not diagnosis.

What are you going through?

Anger, self-doubt, panic, tension, pressure, fear, anxiety, stress, loneliness, low mood and depression, and being hurt by words — what each one is, what helps right now, what helps over time, and when to get help.

🔥 Anger — “I get angry and say or do things I regret” — What anger is for, how to cool down, and how to say what matters without damage.
🤔 Self-doubt — “I keep doubting myself” — Telling honest doubt from harsh doubt, and building confidence from what you do.
💓 Panic — “I get panic attacks, or I think I might” — What happens in the body during panic, how to ride one out, and why it passes.
🪨 Tension — “My body is always tense” — Why stress settles in your shoulders, jaw and stomach — and how to let it go.
🏋️ Pressure — “I’m under so much pressure” — Pressure from others and from yourself, and how to think clearly when a lot rides on it.
😨 Fear — “I’m scared of something” — What fear protects you from, why avoiding it makes it grow, and how to face it in steps.
😟 Anxiety — “I feel anxious a lot of the time” — How anxiety works, why worry keeps itself going, and the skills that calm it.
🌊 Stress — “I’m stressed all the time” — Useful stress, draining stress, and how to recover before it turns into burnout.
🫂 Loneliness — “I feel lonely” — Why loneliness hurts, why it makes reaching out harder, and small steps back toward people.
🌧️ Low mood and depression — “I feel low, empty or hopeless” — The difference between a low patch and depression, what helps, and how to get support.
💬 Hurt by words — “Someone insulted me or put me down” — How to handle an insult in the moment, what to do with it afterwards, and when it is more than words.

Mind

How your mind, attention and motivation work

Module 1 · Understanding your mind — What mental health is, and how thoughts, feelings and actions fit together. You will understand the basic workings of your own mind well enough to notice what is happening in it — without turning that into a label. (17 lessons)
Module 2 · Attention & digital life — How attention works, how apps compete for it, and how to take it back. You will understand what pulls your attention and why, and redesign your digital life so technology serves you — without pretending all screens are bad. (18 lessons)
Module 3 · Motivation & getting unstuck — Why we put things off — and practical ways to start before you feel like it. You will understand why avoidance happens and have a set of small, reliable ways to get moving again. (17 lessons)
Module 4 · Thinking skills — Seeing situations more clearly, solving problems and deciding well under pressure. You will be able to separate what happened from the story about it, and work through problems and decisions with a clearer head. (14 lessons)

Emotional wellbeing

Stress, worry, feelings and people

Module 5 · Stress & emotional regulation — What stress does in your body, and practical ways to calm it and handle feelings. You will understand your own stress response and have quick and longer-term tools for handling strong feelings. (23 lessons)
Module 6 · Worry, rumination & thought patterns — Getting out of loops: worry, overthinking and the thoughts that keep them going. You will be able to tell useful thinking from loops, and have practical ways to step out of worry and rumination. (16 lessons)
Module 7 · Relationships & social wellbeing — Why people matter to your health, and the everyday skills that keep relationships good. You will understand how connection affects wellbeing and practise the skills — listening, boundaries, hard conversations — that relationships run on. (17 lessons)

Body

Sleep, movement, food and everyday care

Module 8 · Sleep & recovery — How sleep works, what helps it, and what to do when it doesn’t come. You will understand your body clock and the handful of habits that make the biggest difference to sleep — and know when a sleep problem needs a professional. (15 lessons)
Module 9 · Movement & body care — Movement for body and mind, starting wherever you are — plus everyday body care. You will know what counts as movement, how much helps, how to start from zero and keep going, and the basics of looking after your body day to day. (15 lessons)
Module 10 · Food, hydration & energy — Eating and drinking for steady energy — without diets, rules or guilt. You will understand the basics of balanced eating, hydration and energy through the day, and what the evidence says about food and mood. (11 lessons)

Life system

Routines, resilience and what it is all for

Module 11 · Healthy routine & environment — How habits form, and how to build days and surroundings that make healthy choices easy. You will understand how habits work and design routines and surroundings that support you — including a way back when they fall apart. (12 lessons)
Module 12 · Resilience, purpose & growth — Handling setbacks, growing through them, and knowing what it is all for. You will understand what resilience really is, how people handle failure, rejection and change, and how values and purpose support wellbeing. (17 lessons)

How each lesson works

Every lesson moves from understanding to practice to your own life. Understand explains the idea, why it works, a realistic example, when to use it and the mistakes people make — with a plain label for how strong the evidence is. Practise gives you something to try on the page right now. Apply ends with one small thing to try today.

How strong is the evidence?

Every lesson and technique says how much research stands behind it. The labels describe the research — never you.

Strong evidence: Many good-quality studies, usually including randomised trials and reviews that pool them, point the same way. Guidelines tend to recommend it.
Moderate evidence: Several studies support it, but the effects are smaller, the studies are fewer or less rigorous, or results vary between groups.
Emerging evidence: Early or mixed research looks promising, but it is too soon to be confident. Treat it as worth trying, not proven.
Practical technique: A widely used, low-risk practice drawn from established approaches, but not tested much on its own. Its value is mostly that it is simple and harmless to try.
Evidence unclear: Researchers genuinely disagree, or findings have not held up when repeated. The lesson explains the different views.

Practise and explore

Guided techniques — Breathing, calming, focus, sleep and reflection techniques, each explained step by step.
What are you going through? — Eleven hard feelings, each with what it is, what helps and when to get help.
What can I do right now? — For the moment you are in: can’t focus, can’t sleep, feeling overwhelmed.
Myth vs evidence — Common health claims checked against what the research says.
Health glossary — Health and psychology words explained simply.
Learning paths — Week-by-week routes for sleep, stress, focus and more.
Health experiments — Small, time-boxed experiments to see what actually helps you.
Evidence & sources — How the evidence labels work, and where the lessons come from.
Who studies what? — The fields behind the lessons — what each can and can’t tell you.
When self-help isn’t enough — Signs it is time to talk to someone, and who you can talk to.