Easy-to-learn skills and strategies, scientifically proven to create real change.

  • OVERCOME
  •   Anxiety and stress

  •   Feelings of emptiness

  •   Harsh critical thoughts

  •   Lack of purpose

  •   Low self esteem

  •   Loneliness

  • GAIN
  •   Genuine happiness

  •   Meaning and purpose

  •   Confidence

  •   Closer relationships

  •   Health and wellbeing

  •   Deep fulfilment

The Happiness Trap Online Program created by Dr Russ Harris is based on Acceptance & Commitment Therapy (ACT), a science-based model of behaviour change. ACT is supported by a vast body of scientific research.

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Over 1000 published studies demonstrate the effectiveness of ACT in helping people overcome a wide range of issues including anxiety, depression, loss of fulfilment in life and many more. The ACT tools and techniques you will learn in this program are also used by tens of thousands of therapists, counsellors, coaches, psychologists, doctors and other health practitioners around the world to help their clients reduce suffering and find enhance wellbeing. Read more about the science

What people say about the online program

How it works

The program is skills based. You can start anytime and do the program at your own pace. For best results, it’s designed to work over 8 weeks. You’ll learn skills and strategies that you can immediately incorporate in your life. It takes just 1-2 hrs to do per week on average plus practice time.

What's in the program?

Designed to work best over an 8 week period. Each week takes about 1-2 hrs to do plus some practice time. You’ll learn evidence based skills and strategies to help build genuine happiness from the inside out.

more info

WEEK 1 Happiness & Suffering

  • The "happiness trap": how popular notions of happiness make us miserable.
  • Why we all suffer, and what we can do about it.
  • The science of genuine happiness.
  • Taking your first steps to a richer, fuller life.
more info

WEEK 2 A new way

  • How struggling with painful feelings makes them worse.
  • A radically new way of responding to emotional pain.
  • How to take the power out of anxiety.
  • How to instantly reduce the impact of any painful feeling.
more info

WEEK 3 Get off the hook

  • How our minds have evolved to think negatively (and why positive thinking often fails).
  • How to take the power out of unhelpful thoughts.
  • How to disrupt worrying, rumination, and other unhelpful thinking processes.
  • How to break free from self-judgment, self-criticism, or self-hatred.
  • How to transcend self-esteem.
more info

WEEK 4 Being present

  • Mindfulness without meditation.
  • How to live in the present moment.
  • How to enjoy and appreciate life.
  • How to focus attention and engage in whatever you are doing.
more info

WEEK 5 Meaning & Purpose

  • How to find your inner compass to guide your life's journey.
  • How to give any aspect of your life meaning and purpose.
  • How to motivate yourself from deep within.
  • How to enrich and enhance anything and everything you do.
more info

WEEK 6 Doing what matters

  • How to motivate yourself from deep within.
  • How to get past barriers such as anxiety, self-doubt, and low self-confidence.
  • How to do what matters to you, even when it's hard.
  • How to keep your positive changes going over time.
more info

WEEK 7 Holding yourself kindly

  • How to let painful feelings flow through you, without getting swept away.
  • How to develop self-compassion and treat yourself kindly.
  • How to build richer relationships with yourself and others.
  • How to transform pain into an ally.
more info

WEEK 8 A higher sense of self

  • How to access a higher sense of self.
  • How to find fulfilment in unexpected places.
  • How to make the most of what life gives.
  • Bringing it all together: the ongoing journey.

About Russ

Psychotherapist. Trainer. Author

Hi, I'm Russ… doctor, therapist, father, trainer of health professionals, and author of The Happiness Trap (plus eight other books). I started my career as a newly-graduated doctor back in 1989, and soon discovered that most of my patients were expressing a significant degree of dissatisfaction in life; stress, anxiety and unhappiness were widespread. So I set off on a journey to find out a) what makes people unhappy, and b) far more importantly, what creates genuine and lasting happiness. Read more.

FAQ's

Yes, there’s a very high chance this program will make you happier, as long as you actively apply the principles. It will give you the tools and techniques you need to build a richer and more fulfilling life, to effectively handle the inevitable painful feelings that life brings, and to enhance pleasure, joy and satisfaction in everyday living.

The Happiness Trap Program is first and foremost an educational program designed to give you the tools and techniques to build a rich and rewarding life. Although it is based on a model of therapy (ACT), a model used in clinical psychotherapy,  the program itself is not specifically designed as a treatment for depression or other clinical disorders. Therapy involves amongst other things, taking into account your history, biology and your environment. These important factors about you fall outside of the scope of this program and as such, it is not therapy. The principles and tools of the program can however be used very successfully in conjunction with therapy. If you are seeing a therapist, we recommend you ask them to take a look at what the program involves and ask them whether they think the program is right for you.

The Happiness Trap Program is first and foremost an educational program, giving you the tools and techniques to build a rich and rewarding life. Although it is based on a model of therapy (ACT), the program itself is not designed as a treatment for mental health disorders – it is not therapy. Therapy involves amongst other things, taking into account your history, biology and your environment. These important factors about you fall outside of the scope of this program. That said, the principles and tools within the program can be used very successfully as an adjunct to other treatments, for a wide range of mental health disorders. We recommend you ask your doctor, therapist or other treating health professional to take a look at what the program involves and advise whether they think it’s right for you.

The principles and tools of the program can be applied very successfully, whether you are on medication or not. The Happiness Trap Program is first and foremost an educational program, giving you the tools and techniques to build a rich and rewarding life, and to handle the difficult thoughts and feelings that go with it. Although it is based on a model of therapy (ACT), the program itself is not designed as a treatment for mental health disorders – it is not therapy. The principles and tools of the program can however be used very successfully as an adjunct to other treatments, for a wide range of mental health disorders. We recommend you ask your doctor, therapist or other treating health professional to take a quick look at what the program involves and advise whether they think it’s right for you.

You can contact us at: support@psychwire.org. We’ll run through the options that would work best for you.

Yes, each participant who has completed the program in full will receive a Certificate of Completion. If you have completed at least 75% of the program you will receive a Certificate of Participation. Both these certificates will be emailed to participants as a PDF (a few weeks after the program access ends) and they will be on Happiness Trap documentation and will include the program name, your name, the date and the weeks the program (8 weeks).

The Happiness Trap program is an educational program, giving you the tools and techniques to build a rich and rewarding life, and to handle the difficult thoughts and feelings that go with it. It is based on a scientifically-proven model of therapy called ACT (Acceptance and Commitment Therapy) which has successfully helped millions of people around the world to significantly reduce symptoms of stress, anxiety and depression, while building richer, more fulfilling lives. The program itself is not specifically designed as a treatment for depression, anxiety or other clinical disorders, but the principles and tools of the program can be used very successfully in conjunction with therapy. If you are seeing a therapist, we recommend you ask them to take a quick look at what the program involves and ask them whether they think it is right for you. For more information about the scientific research on which this program is based, visit ‘The Science’ page.

The program can certainly help you with that. You’ll discover plenty of useful tools and techniques for clarifying what you want to do in life and how to make the most of your precious time on this planet.

We’ve created this course with an adult audience in mind. Teenagers could certainly do it and benefit from it, but the content is geared towards adult issues rather than teenage issues.

Yes you can.

While you can take the program at your own pace, it is advisable to carve out at least 90 minutes per week to make sure you have plenty of time to absorb everything. To just watch the videos will take 60-70 minutes most weeks; but if you also listen to the audios and read the written materials, that can take you another 20-40 minutes. On average, it will be about 90 minutes a week, but some weeks have more content than others, so it varies.

Designed to fit into busy schedules, the program has been divided into easy-to-digest modules that can be done at your own pace throughout each week – e.g. 10 minutes at lunchtime, 20 minutes at night.

What The People Say About Russ