Support is always available. Below, you’ll find trusted mental health helplines for young Australians, plus Good Mate Action Plans to help you or a mate through tricky times.
If you or someone you know is in crisis and needs help now, call triple zero (000). You can also call Lifeline on 131114 — 24 hours a day, 7 days a week.
Get Help
You're not alone.
For anyone who needs support with depression, anxiety or suicidal thoughts:
💙 Lifeline provides 24-hour crisis counselling, support groups and suicide prevention services.
Call 13 11 14, text 0477 13 11 14 or chat online.
💚 Suicide Call Back Service provides 24/7 support if you or someone you know is feeling suicidal. Call 1300 659 467.
For young people who need mental health support, and their parents or carers:
☎️ Kids Helpline is Australia's only free 24/7 confidential and private counselling service specifically for children and young people aged 5 – 25. Call 1800 55 1800.
❇️ headspace provides free online and phone support and counselling to young people
12 – 25 and their families and friends. Call 1800 650 890, or chat online.
For Aboriginal and Torres Strait Islander people:
☎️ 13YARN provides 24/7 free and confidential crisis support. Call 13 92 76.
Thirrili provides support to Aboriginal and Torres Strait Islander peoples in the aftermath of suicide or other fatal critical incidents. Call 1800 805 801, 24 hours/7 days a week.
Affordable or Bulk-Billed Services:
💻 Someone.health (Gap or bulk-billed)
Fully online bulk-billed psychology sessions via Medicare. Great for accessibility (shorter wait times), flexible bookings, and easy to navigate.
🏆 Good Mate Training (Free)
Good Mate Training is a digital, evidence-based, peer-to-peer mental health first aid training program designed for young Aussies. Learn how to notice the signs, provide support safely and look after yourself in the process.
Affordable or Bulk-Billed Services:
💬 This Way Up
Digital CBT (Cognitive Behavioural Therapy) programs for anxiety, depression, OCD, etc. Clinically backed, some courses are free, others are $59 or cheaper with a referral Can be used solo or with a GP/psychologist
🔍 Healthdirect
Find a Psychologist or GP. Filter by bulk billing, telehealth, location, and specialty Good for those wanting in-person options too.
For LGBTIQ+ people:
QLife provides nationwide phone and web-based services for peer support and referral for people wanting to talk about sexuality, identity, gender, bodies, feelings or relationships. Call 1800 184 527.
For people needing support with eating disorders, and body image related issues:
Butterfly National Helpline is available for anyone in Australia concerned about eating disorders or body image issues, either for themselves or someone they care about. Call 1800 33 4673.
If your mate might be having a panic attack, follow these four steps:
M – Make the Space Safe
🔹 Stay calm. Take deep breaths.
🔹 Move your mate to a comfortable space.
🔹 Ask if they have a medical alert bracelet or past experience with panic attacks.
🔹 If unsure whether it’s a panic attack, call Triple Zero (000) immediately.
A – Action
🔹 Listen more, speak less. Use short, reassuring sentences:
🔸 “This is scary, but it’s not life-threatening.”
🔸 “I’ll stay with you until it passes.”
🔹 If symptoms last more than 20-25 minutes or worsen, call Triple Zero (000).
T – Talk About It
🔹 When they’re calm, ask if they’d like to learn more about panic attacks together.
🔹 Check if they have support (GP, Elder, trusted mate, psychologist).
🔹 Keep checking in with them in a mindful, private way (e.g., one-on-one, not in a group chat).
E – Exit Plan
🔹 Supporting someone in crisis is emotionally tough. Take care of yourself.
🔹 Talk to a trusted person about how you felt and what you’d do differently.
🔹 No gossip. Respect your mate’s privacy—focus on your own experience if discussing it.
You did your best. Now, take a breath and look after yourself too. 💙
If your mate might be self-harming, follow these four steps:
M – Make the Space Safe
🔹 Stay calm. Take deep breaths.
🔹 Consider if you are the right person to assist.
🔹 If your mate has recently self-harmed, seek medical care immediately.
🔸 Some injuries can become infected or cause more damage than you might realise.
🔸 In some cases, calling Triple Zero (000) is necessary.
A – Action
🔹 Ask if they have alternative coping strategies they already use.
🔹 Offer to do these strategies with them if they find them helpful.
🔹 Show genuine care and empathy—it’s more about listening than saying the perfect thing.
🔹 Encourage them to notice times when they’ve coped without self-harming.
🔹 Lifeline suggests three initial steps to relieve distress instead of self-harm:
🔸 Delay – Put off self-harm until they have spoken with someone.
🔸 Distract – Do something engaging like: go for a walk, play music, watch a movie
🔸 Deep Breathing – Try relaxation techniques like progressive muscle relaxation.
🔹 Distraction can be powerful. The urge to self-harm is often temporary—replacing the behaviour with something safer can help.
🔸 Safer alternatives could be: Ice cubes or red marker pen on the skin, sensory lollies
🔹 If your mate has recently self-harmed, seek medical assistance immediately. Call Triple Zero (000) if necessary.
T – Talk About It
🔹 When they’re calm, ask if they’d like to talk about self-harm.
🔹 See if they know where to find evidence-based resources for support.
🔹 Offer to learn more about self-harm with them if they’d like.
🔹 Reassure them that mental health professionals can help.
🔸 Self-harm is not uncommon, and evidence-based treatments exist.
🔹 Ask if they are receiving mental health support.
🔸 Suggest options like their GP, Elder, trusted adult mate, family, psychologist, or helpline.
🔹 Continue checking in mindfully over the coming weeks.
🔸 Less public check-ins (e.g., on the bus), more private, one-on-one chats
E – Exit Plan
🔹 Supporting someone through self-harm can be emotionally demanding.
🔹 Acknowledge that you did your best - now, take care of yourself.
🔹 Engage in soothing self-care to ground yourself.
🔹 Talk to someone you trust (teacher, Elder, older mate, family) about how you feel.
🔹 No gossip. Respect your mate’s privacy - if discussing with an older mate, leave out names and focus on your own feelings and experience.
You did what you could. Now, take a moment for yourself. 💙
If your mate is struggling with suicidal thoughts, follow these four steps:
M – Make the Space Safe
🔹 Stay calm. Take deep breaths.
🔹 Consider if you are the right person to assist.
🔹 If you feel unable to ask about suicide, find someone who can.
🔹 If your mate expresses intent to end their life (especially with a plan), call Triple Zero (000) immediately and follow their guidance.
A – Action
🔹 Stay with your mate. If they don’t want to talk to you, help them find someone they feel comfortable with.
🔹 Show genuine care by expressing concern and listening without judgment.
🔹 Describe the behaviours that made you worried:
🔸 “I’ve noticed you’ve been _____, so I was worried you might be feeling really _____.”
🔹 Ask directly:
🔸 “Are you thinking about killing yourself?”
🔸 “Are you having thoughts about suicide?”
🔹 If they have a plan, ask how, when, where, and with what?
🔹 If they have an imminent, actionable plan, call Triple Zero (000) immediately and stay with them until help arrives.
🔹 If they have suicidal thoughts but no immediate plan, check if they’d like to create a safety plan using an app like Beyond Now.
🔹 Offer to learn more with them through evidence-based websites if they are open to it.
T – Talk About It
🔹 Reassure them that mental health professionals can help.
🔸 Suicidal thoughts are not uncommon, and evidence-based treatments exist.
🔹 Ask if they are receiving mental health support.
🔸 Suggest options like a GP, Cultural Elder, trusted adult mate, family, or helpline.
🔹 Continue checking in mindfully over the coming weeks.
🔸 Less public check-ins (e.g., comments on their latest post), more one-on-one chats (e.g., “We had a pretty vulnerable chat last week, so I wanted to check in on how you’re going now.”).
E – Exit Plan
🔹 Supporting someone with suicidal thoughts can be emotionally tough—take care of yourself too.
🔹 Acknowledge that you did the best you could in that moment.
🔹 Focus on self-care to ground yourself in your daily life.
🔹 Talk to someone you trust (teacher, Elder, older mate, family, counsellor, helpline) about how you felt and what you might do differently in the future.
🔹 If the experience lingers for you, consider seeking mental health support yourself.
🔹 No gossip. Respect their privacy—if discussing with an older mate, leave out names and focus on your own feelings and experience.
You did what you could. Now, take a moment for yourself. 💙
