Coping Guides

Supporting you in tough times

Access free online tools and learn practical ways to protect your mental health.

Getting Through

Click below to download guided workbooks with practical tips and strategies that can support your emotional well-being during times of stress and uncertainty.

Calming Your Emotions​
Knowing What to Say​
Focusing on Solutions​

Addressing Symptoms & Managing Your Mental Health​

See if one of these, self-paced online treatment programs could help you tackle symptoms of a mental health condition. 

Constant Worry​

This 6-lesson program is about helping you tackle persistent, intense, and uncontrollable worry, and learn helpful behaviours for managing repetitive thoughts about the future.

This program is for people whose worrying is causing significant distress and is interfering with normal everyday activities.

It may be especially helpful if you have been previously diagnosed with Generalised Anxiety.


This 4-lesson program is about helping you tackle symptoms of insomnia – chronic and persistent difficulties with falling or staying asleep, which are affecting your quality of life.

This program is for people who’ve been experiencing ongoing difficulties with sleep for at least 3 months.

It may be especially helpful if you have been previously diagnosed with Insomnia.

Anxiety & Low Mood

This 6-lesson program is about helping you tackle feelings of persistent anxiety, nervousness, low motivation, and low mood, and learn helpful behaviours to stay well.

This program is for people whose feelings of anxiety or low mood are significantly impacting their day to day life.

It may be especially helpful if you have been previously diagnosed with Anxiety and Depression.

Keeping Safe​

If you need to speak with someone about how you feel or what’s going on for you, contact one of the services below.

In case of an emergency, dial 000.

Lifeline Australia​

Lifeline is staffed by trained volunteer telephone counsellors who are ready to take calls 24/7.

Call 13 11 14

Visit Website

Carers Australia​

Counselling, emotional and psychological support services for carers and their families.

Call 1800 242 636

Visit Website

Relationships Australia

Relationship support services for individuals, families and communities.

Call 1300 364 277

Visit Website


National Aboriginal Community Controlled Health Organisation.

Call 02 6246 9300

Visit Website


Counselling, support, and referrals for people affected by anxiety and depression during and after pregnancy.

Call 1300 726 306

Visit Website

Kids Helpline

Free, private and confidential 24/7 phone and online counselling service for young people aged 5 to 25.

Call 1800 551 800

Visit Website

Mensline Australia​

Supports Australian men and boys dealing with family and relationship difficulties. 24/7 telephone and online support.

Call 1300 789 978

Visit Website

Beyond Blue​

Telephone and online support for those experiencing depression or anxiety.

Call 1300 224 636

Visit Website

Butterfly Foundation​

Information, counselling and treatment referral for people with eating disorders.

Call 1800 334 673

Visit Website

SANE Australia​

Phone, online counselling, and peer support for people living with complex mental health issues and the people who care about them.

Call 1800 187 263

Visit Website

Suicide Callback Service​

Free, professional 24/7 telephone and online counselling to people who are affected by suicide.

Call 1300 659 467

Visit Website


Counselling and support service for people impacted by sexual assault, domestic or family violence and abuse.

Call 1800 737 732.

Visit Website

Open Arms​

Veterans & Families 24/7 Counselling and support services.

Call 1800 011 046

Visit Website


Australia-wide anonymous, LGBTI peer support and referral services.

Call 1800 184 527

Visit Website


Australian Centre for Grief and Bereavement. Support for family, friends and communities coping with grief and loss.

Call 1800 642 066

Visit Website

Our Partners

Ready to Take Control of Your Mental Health?