Going through tough times: Where to seek help

Are you feeling overwhelmed?

Many of us experience some form of mental health challenge at some point in life, sadly, it is just part of being human. Good mental health is something we can all support and encourage. One day my world came crashing down. My mental health had really taken a hit and for some reason I felt overwhelmed by everything in my life. You can read my story here.

There are many studies that show that time spent outdoors can:

  • Improve stress levels
  • Alleviate or lessen symptoms of depression
  • Reduce anxiety
  • Lower blood pressure, heart rate, muscle tension
  • Improve both physical and mental health
  • Lower production of stress hormones such as cortisol.

But what if you need help now?

Going through tough times

If you are in an emergency, or at immediate risk of harm to yourself or others, please contact emergency services on 000.

We all have good days and bad days. Then there are those days when something isn’t quite right, you’ve got something on your mind, or things just seem too much. Whatever it may be, sharing the load with someone else can really help. So no matter who you are, or how you’re feeling, you can talk it through with someone who will point you in the right direction so you can seek further support.

National help lines and websites

Beyond Blue

Beyond Blue provides information and support to help everyone in Australia achieve their best possible mental health, whatever their age and wherever they live.

MumSpace – Perinatal Anxiety and Depression

MumSpace is Australia’s new one-stop website supporting the mental health and emotional wellbeing of pregnant women, new mums and their families. MumSpace is designed to connect you quickly with the level of support you need, from advice and support in the transition to parenthood, to effective online treatment programs for perinatal depression and anxiety.

DadSpace – You are not alone

DadSpace provides support for the emotional health of dads who are expecting or have a new baby. This constant demand for adaptation can be draining on energy and resources and leave both mother and father exhausted and, in some cases, depressed and anxious.

Black Dog Institute

Information on symptoms, treatment and prevention of depression and bipolar disorder.

Carers Australia

Short-term counselling and emotional and psychological support services for carers and their families in each state and territory.
1800 242 636


Free online and telephone service that supports young people aged between 12 and 25 and their families going through a tough time.
1800 650 890

Kids Helpline

A free, private and confidential, telephone and online counselling service specifically for young people aged between 5 and 25.
1800 55 1800

MensLine Australia

A telephone and online support, information and referral service, helping men to deal with relationship problems in a practical and effective way.
1300 78 99 78

Head to Health

An innovative website that can help you find free and low-cost, trusted online and phone mental health resources.

MindSpot Clinic

An online and telephone clinic providing free assessment and treatment services for Australian adults with anxiety or depression.
1800 61 44 34

National Aboriginal Community Controlled Health Organisation (NACCHO)

Aboriginal Community Controlled Health Services and Aboriginal Medical Services in each state and territory.


QLife is Australia’s first nationally-oriented counselling and referral service for LGBTI people. The project provides nation-wide, early intervention, peer supported telephone and web based services to diverse people of all ages experiencing poor mental health, psychological distress, social isolation, discrimination, experiences of being misgendered and/or other social determinants that impact on their health and wellbeing.
1800 184 527  |  3pm-12am

Relationships Australia

A provider of relationship support services for individuals, families and communities.
1300 364 277

SANE Australia

Information about mental illness, treatments, where to go for support and help carers.
1800 18 7263

Support after Suicide

Information, resources, counselling and group support to those bereaved by suicide. Education and professional development to health, welfare and education professionals.

Support groups and online forums

Talking about what’s going on with others who understand – or may be going through something similar – can really make a difference. Our friends at Black Dog Institute have a list of support groups in every state and territory that can help you connect with groups of people who meet regularly to discuss their experiences, their problems and their strategies for coping.

The beyondblue online forums are also a great way to connect with people online, in a safe and anonymous environment, to discuss anxiety, depression, suicide and a range of life issues. Anyone in Australia can participate in discussions, connect with others and share their experiences with our community.