💙 if today is hard
I'm struggling
Short, evidence-based tools to help you steady yourself — and clear pointers to real medical support when you're ready.
check in
How are you doing right now?
A quick subjective rating to help you notice where you're at. There are no wrong answers.
🌬️ regulate
Box breathing (4·4·6·2)
A paced-breathing pattern used in cognitive behavioural therapy and by emergency-services workers to lower acute arousal.
🔍 ground
The 5·4·3·2·1 grounding technique
A simple sensory-anchoring exercise commonly used to interrupt anxiety, panic and dissociation.
- 5things you can see
- 4things you can touch
- 3things you can hear
- 2things you can smell
- 1thing you can taste
Source: University of Rochester Medical Center — 5-4-3-2-1 coping technique
🧠 distress
TIPP skills for high distress
Four short physiological techniques from Dialectical Behaviour Therapy (DBT) for moments of intense emotion.
Hold a cold pack or splash cool water on your face for ~30 seconds. Triggers the mammalian dive reflex, slowing heart rate.
Brisk walking, star jumps or stairs for 5–10 minutes. Burns off the surge of adrenaline.
Slow your exhale longer than your inhale (e.g. 4 in, 6 out) for two minutes.
Tense a muscle group on the inhale, release on the exhale. Move slowly head-to-toe.
Source: Linehan, M. (2015). DBT Skills Training Manual, 2nd ed.
🧰 toolkit
Two-minute coping tools
Small techniques drawn from clinical self-help resources. Use what works, ignore what doesn't.
Splash your face or hold ice for 30 seconds — activates the parasympathetic nervous system.
Hum or sing softly for 30 seconds. Stimulates the vagus nerve and slows the breath.
Even five minutes of walking shifts cortisol and lifts mood.
Write whatever comes for two minutes. No editing, no audience.
Hand on heart, gentle squeeze of the upper arms — signals safety to the body.
Pause and listen. Sound is a fast anchor back to the present.
Source: Centre for Clinical Interventions (WA Health) — self-help resources
✍️ reflect
A gentle journal prompt
“What is one small thing that happened today, good or bad?”
🐾 small step
One small action
When mood is low, taking a single small action — even before you feel like it — can interrupt the cycle. This is the core idea behind behavioural activation.
💜 reminder
Something true
“This feeling is real, and it will pass.”
🩺 medical help
When to reach out for professional support
Self-help is helpful for many people, but it has limits. The signs below are good reasons to talk to a clinician.
- Thoughts of hurting yourself or ending your life.
- Symptoms that have lasted longer than two weeks and are getting in the way of work, study, or relationships.
- Sleep, appetite or energy that has changed sharply and stayed that way.
- Using alcohol, drugs, food or other behaviours more than usual to cope.
- You are caring for someone else and feel like you are running on empty.
Bulk-billed appointments are available; ask for a Mental Health Treatment Plan for subsidised psychology sessions.
Free national mental-health intake — they help match you to the right service.
24/7 phone and chat support, plus evidence-based resources.
Clinical research, online programs and self-tests grounded in evidence.
Low-cost, clinician-supported online CBT programs for anxiety, depression and PTSD.
Free assessment and free therapist-guided online courses (Australia-wide).
For all crisis lines (Lifeline, Beyond Blue, Kids Helpline, 13YARN, Open Arms, QLife and more), see the crisis support page.