Learn something new
Insights grounded in positive psychology and wellbeing research. Clear sources, plain language, and practical ideas you can actually use.
For the Space Between
Fine and Flourishing
Upward Spiral helps you build wellbeing through small weekly practices, guided sessions, and research-informed tools you can use in real life.
You may be getting through the day, keeping things together, and still feeling that life has become a little flatter than you would like.
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.
Some people use it on their own. Some use it alongside other support, including therapy, for structure between sessions.
You do not have to be struggling to start. Wellbeing is a practice: something you can build, return to, and keep up over time.
You are in the right place
If you are functioning but not quite flourishing, this program was built for you. You may have found us on your own, through a healthcare provider, or while looking for something more structured than an app. You are welcome here.
Built for the space between fine and flourishing.
How It Works
Each week, you practice
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.
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.
Inside the Program
Warm, considered, and thoughtfully designed
Every week is built around clear research summaries, practical exercises, coping skills, and guided audio sessions designed to feel warm, steady, and usable in real life.
The pace is yours to enjoy the steady progression. And it all works from your phone, tablet, or desktop.
See the full program
"The good life is a process, not a state of being. It is a direction, not a destination."Carl Rogers
Jean-Pierre Calitz
Founder, Upward Spiral
Our Story
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.
We also believe growing well should not be a privilege. Our access program means no one is turned away for not being able to pay.
More about our approach
What Makes It Different
Why 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 carefully sequenced, and the program draws on positive psychology and wellbeing research rather than wellness trends.
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.
Outcomes
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.
The Science Behind the Program
"Mental health is not just the absence of mental illness. Rather it is the presence of flourishing."
Martin Seligman, Flourish (2011)
"Languishing is the neglected middle child of mental health. It's the void between depression and flourishing."
Adam Grant, The New York Times (2021)
"Positive emotions broaden people's momentary thought-action repertoires."
Barbara Fredrickson, Broaden-and-Build theory
Ready When You Are
If this feels like it might be
If this feels like it might be
worth trying
Begin for $1 and get immediate access to the Welcome module and Week 1. Week 2 unlocks 7 days after enrollment. Cancel before day 11 to prevent the first regular payment.
Start for $1$1 today · Then $49 CAD monthly for a maximum of 12 payments, or one $429 CAD payment · Applicable tax included · Monthly billing can be cancelled any time before the next renewal.