Building Positive
Mental Health
A structured, 52-week program grounded in positive psychology.
Self-paced. Evidence-based. Built for real life.
Maybe things are okay but not quite enough. Or maybe they have been harder than that, and you are looking for something steady to work with.
An upward spiral is a well-established finding in psychology: positive emotions and actions tend to reinforce each other. One small shift makes the next one a little easier, which makes the next one easier still. This program is built around that idea.
Upward Spiral is a 52-week wellbeing program grounded in positive psychology. Each week, you work through a short set of practices designed to build real skills like focus, emotional regulation, self-awareness, and resilience.
It works on its own for people building wellbeing proactively, and it works just as well alongside therapy, counselling, or other support you may already have in place.
And if things are going well? Think of this as a gym membership for your mind. The skills that build wellbeing are the same ones that maintain it.
Whether you are proactively building mental fitness or working through something difficult, this program meets you where you are. No prerequisites. No pressure to perform. Whether you found us on your own or through a healthcare provider, you are welcome here.
"Built for the space between 'I'm okay' and 'I'm thriving.'"
Each week, you practice
something real.
Four components, designed to work together. A focused insight into a new topic. A hands-on exercise. A coping skill you can carry with you. And a short guided audio session to develop mindfulness.
Learn something new
Insights grounded in positive psychology and neuroscience. Based on scientific research, not vague claims or untested self-help hype.
Try it yourself
A practical exercise you can do the same day. Low stakes, real impact.
Build a coping skill
Something portable and memorable you can use to help mitigate some of life's challenges
Guided Session
A short guided audio session, themed to your week. Full or mini length, your choice.
Warm, considered, and thoughtfully designed
Every week is built around clear research summaries, practical exercises, coping skills, and guided audio sessions that feel like they were tailored to you.
The pace is yours to enjoy the steady progression. And it all works from your phone, tablet, or desktop.
See the full program
Why we built this
We built Upward Spiral because we kept noticing the same gap. Most mental health support focuses on what is wrong and how to fix it. Very little is designed with structure to help people move toward flourishing, toward a life that feels genuinely worth living.
The research is available. What did not exist was a structured, accessible program that brought it together in a format people could actually use week after week. So we built one.
More about our approachWhy this instead of just downloading an app?
Wellness apps have their place but may lack a clear path. Upward Spiral is structured. There is a difference.
Apps offer content. This program offers a curriculum. Each week builds on the last. The sessions are designed to high standards, and the program draws on peer-reviewed research, not wellness trends or self-help books.
See what is includedA typical wellness app
Content library. Pick what sounds good. Sessions stand alone. No progression, no arc.
Upward Spiral
52-week curriculum. Each week builds on the last. The steady progression and positive health focus makes Upward Spiral unique.
What tends to shift
We do not promise outcomes. We provide structure, evidence, and a well-designed process. What you get from it is yours.
You may feel less reactive in difficult moments. More space between feeling and response.
You may find it easier to name what you are feeling, which makes it easier to work with.
You may develop a different relationship with uncertainty. Challenges might feel a little lighter.
"I have tried meditation apps and self-help books. This is the first thing that actually builds on itself week after week. The structure makes all the difference."
Sarah M., Vancouver
"My doctor suggested I look into this while waiting for a referral. Three months in and I genuinely look forward to each new week. The guided sessions are remarkably calming."
David T., Victoria
"I was not in crisis but I was not thriving either. This program met me exactly where I was. The coping skills alone have changed how I handle stressful days."
Rachel K., Toronto
If this feels like it might be
worth trying
The 10-day free trial gives you full access to the program. If it is not the right fit, simply cancel before the trial ends. No charge.
Start free for 10 days