If you’ve found your way here, chances are something hasn’t felt quite right lately. Maybe you’re feeling overwhelmed, low, anxious- or simply not yourself.
You might be wondering:
Should I talk to someone?
What kind of support is even available?
Is what I'm feeling 'serious enough' to reach out?
How do I get support?
These are incredibly common questions- and the good news is, you don’t need to have all the answers to take your first step.
This guide will walk you through the different types of mental health support available in Australia, from gentle self-guided strategies to specialised care, so you can explore what feels right for you.
Support Exists on a Spectrum
Support for your mental health isn’t ‘one size fits all.’ It can range from simple tools you can use on your own, all the way to coordinated, long-term care.
You may move up and down this spectrum depending on life events, your current needs and how you’re feeling over time.
So, what support options are there?
Low Commitment or Early Support
Helpful for concerns such as mild stress, feeling ‘stuck,’ wanting to build insight or new skills.
This type of support is a great starting point if you’re functioning okay day-to-day, but something still feels off.
Maybe you’re managing, but struggling with things like…
- Persistent worry or low mood,
- feeling unmotivated or emotionally drained,
- or, you’re wanting to explore support privately or at your own pace.
Support might look like…
-
- Self-help resources: books, podcasts, journaling prompts or mindfulness exercises.
- Employee assistance programs (EAP): short-term, confidential support if offered at your workplace.
- Mental health apps: like Smiling Mind, Moodmission, or Headspace
- Online programs: like MindSpot or This Way Up
- Talking to your GP: a simple check-in can lead to helpful recommendations.
These supports are low-pressure, flexible, and great for developing insight before things become more difficult.
Structured or Ongoing Support
Helpful when your mental health is starting to affect daily life- like sleep, emotions, focus or relationships.
This is where many people access therapy for the first time. You might be feeling emotionally stuck, noticing patterns you can’t shift, or just want a safe space to unpack what’s going on.
Support might look like…
- Psychologists and counsellors: available with or without a referral.
- Support groups: in-person or online (e.g. for anxiety, trauma, grief, identity).
- Student services: school and university wellbeing teams.
- Youth hubs: such as Headspace, for people aged 12-25.
- Mental Health Care Plan: talking to your GP to arrange a referral for subsidised sessions with a psychologist, social worker or occupational therapist. Click the button to learn more about this!
Therapy at this level often focuses on understanding what’s driving your experiences, learning coping strategies, and moving toward meaningful change.
Comprehensive or Specialist Support
Helpful when ongoing or more severe mental health concerns haven’t responded to standard therapy.
This level of care is suited for condition such as complex trauma, eating disorders, psychosis, bipolar disorder, or long-term difficulties that may require a multidisciplinary approach.
Support may look like…
- Community mental health services: accessed via local hospitals or health networks.
- NDIS: for individuals with a psychosocial disability (talk to your GP or a support coordinator about eligibility).
- Care teams: coordinated support between your GP, psychologist, and other professionals, such as a psychiatrist.
Your GP is usually the best place to start if you’re not sure how to navigate this level of support. They can coordinate referrals, and help you by guiding you to the next steps.
Crisis or Emergency Support
Helpful when there is a situation where your safety, or the safety of others is at risk- emotionally or physically.
If you’re experiencing intense distress, suicidal thoughts, hallucinations, a panic attack you can’t manage alone or an unsafe home environment, you deserve immediate and compassionate care.
- Lifeline: a 24/7, free service offering immediate support for anyone in distress or crisis.
- Mental Health Triage (SA): a 24/7, free service for South Australians in need of urgent support or hospital referral.
- Medicare Mental Health Care Centre: a free service offering in-person care for anyone in distress or crisis.
- Suicide Call Back Service: a free service offering phone and online counselling for those at risk or supporting someone at risk of suicide.
- 1800RESPECT: a free service offering counselling, information and support for sexual assault, family violence and unsafe relationships.
- Kids Helpline: a free service offering support for children and young people, aged 5 to 25.
- Emergency Services: for life-threatening situations, please call 000.
There is no shame in reaching out. You deserve support that meets your needs- right now.
Not sure what you need?
That’s okay. Many people feel unsure when they first consider getting help. Know that you don’t need to have a diagnosis, or be in crisis to deserve support.
Start by:
- Talking to your GP: they can guide you toward the right level or care, or…
- ask us, at Mind to Mind: we are always happy to point you in the right direction, even if it’s another service.
It’s okay to take small steps, and it’s okay to ask questions along the way.
You don't have to go through this alone. There are people, places and services ready to support you, wherever you're at.
