Want to talk to someone now? Emergency and support lines

Mental Health Emergency Response Line (MHERL)

Lifeline: 13 11 14
Mensline: 1300 789 978
beyondblue: 1300 224 636
Kids Helpline: 1800 551 800
Rurallink: 1800 522 002

Tips and tools

Everyone feels down, fed-up, miserable or sad from time-to-time. These feelings don't typically last longer than a few weeks, and they don't impact too much on our lives. This is natural and often a response to having a bad day or hearing sad news.


Sometimes these feelings can just come out of the blue. We can often cope with them ourselves or with support from our family or friends. - 1

If you are not sure about how you are feeling try the check up tool to help you work it out.

Some tips to help to get you back on track

Look after your body

Getting enough sleep, eating well, exercising regularly and avoiding harmful levels of alcohol and other drug use can reduce your stress levels and help you cope with your everyday life.

Stick to your routine

Try to resist the urge to stay in bed all day. Keeping up your daily home and work routine can help to take your mind off your worries.2

Keep a diary

Make a list of the things you’d like to get done each day, and cross them off as you do them. Try and focus on doing things that are positive or make you feel good. If you don’t get everything done, it doesn’t matter, there is always tomorrow.3

Value yourself

Treat yourself with respect and kindness, and try to avoid self-criticism.

Manage your stress levels

Go to coping with everyday stress to find tips on ways to cope with stress.

Learn what to look out for when your mental health and wellbeing takes a dip

Symptoms such as disturbed sleep, withdrawing from social activities, feeling irritable, stressed, not eating well, or finding it hard to concentrate can be signs that you are not going so well. If these symptoms last for more than a few weeks, are not going away and are interfering with your day-to-day life it may be useful to try the tools below or seek help.

Talk with someone you trust

That you know will listen and help you work through your issues. You may also find it helpful to talk to your GP or call a support line.

If you need to cry, then cry

Don’t feel embarrassed. Crying relieves tension and may help.

Keep communicating

If you are having a problem with a family member or partner, try talking to them about what is bothering you.4  Some tips to consider when having a difficult conversation include:5

  • Choose the right time to talk - when you have time to talk and the person you are talking to is not in a rush or stressed.
  • Pick the right place to talk – such as doing an activity together or over a cup of tea without other distractions.
  • Explain what is bothering you – using ‘I’ not ‘you’. For example “I feel upset when you interrupt my stories because I feel like you aren’t taking my concerns seriously” instead of “you always interrupt my stories”, which can be interpreted as aggressive.
  • Stick to the facts - avoid exaggeration and keep to the point of the conversation.
  • It is a two-way conversation - listen when the other person speaks and avoid interrupting.
  • Repeat their key points back to them - check that you have understood them correctly.
  • Ask them what they think could have been done to resolve this situation - discuss what the best option would be to resolve the problem.
  • This problem may not be sorted out the first time you speak about it. Be prepared to try again.
  • If you are unable to resolve the issue, it may be helpful to talk to someone from a specialist organisation such as Relationships Australia.

Seek help when you need it

It is important to remember that there are people who can help you. This may be a family member, friend or someone you trust, a GP or a support service.

Self-help tools

You may find the below apps and tools to be useful if you’re concerned about your mental health and wellbeing.

MensLine Australia - Self-care toolkit

These worksheets are designed to assist you in developing your ability to look after your own mental health and wellbeing.

Act Belong Commit- Mental Wellbeing Quiz

Rates your involvement in mentally healthy activities. 

Black Dog Institute Snapshot App

Mobile-based app designed for Australian adults to help measure, monitor and manage factors that may influence depression and anxiety.

Blackdog Institute myCompass Online Self-help Program

A free online, interactive self-help program. myCompass is designed to address mild to moderate symptoms of stress, anxiety, and depression through personalised treatments delivered entirely online. 


An interactive self-help book which helps you to learn and practise skills to prevent and manage symptoms of depression and anxiety. Moodgym was originally developed for 15 to 25 year-olds but is also suitable for adults of all ages. 

THIS WAY UP Mixed Depression and Anxiety Course

The course has been developed for people troubled by both sets of anxiety and depression symptoms whether or not they are currently suffering. This course can be done online or via a phone app. 

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