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MENTAL HEALTH & WELLBEING
Understand What You’re Experiencing
Mental health difficulties can affect how we feel, think, sleep, relate to others and manage everyday life. Understanding what you are experiencing can help you decide what to do next.
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STRESS
Stress
Stress is a natural response when we face pressure or challenging situations. Some stress can help us stay alert and respond to demands, but when it continues for a long time or feels overwhelming, it can affect our physical health, emotions, sleep and everyday life.
Understanding Stress
Stress is the body’s natural response to pressure, demands or challenging situations. It can arise from work, financial concerns, relationships, health issues, uncertainty or other changes in life.
Some short-term stress can help us stay alert and respond to challenges. However, when stress continues for a long time or feels difficult to manage, it can affect both physical and emotional wellbeing.
Key Points
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Stress is a natural response to challenges.
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Stress may be short-term or longer-term.
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Ongoing stress can affect both your body and mind.
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People experience and respond to stress differently.
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Support is available when stress becomes difficult to manage.
Signs in Your Body
Stress can sometimes show up physically. You may notice:
✓ Headaches or body aches
✓ Muscle tension
✓ Feeling tired or low in energy
✓ Changes in sleep
✓ Digestive problems or an upset stomach
✓ Changes in appetite
Signs of stress can vary from person to person. What matters is noticing changes that persist or begin to affect everyday life.
Signs in Feelings & Behaviour
Stress can also affect how you feel, think and respond:
✓ Feeling worried, irritable or overwhelmed
✓ Difficulty relaxing
✓ Trouble concentrating or making decisions
✓ Withdrawing from other people
✓ Changes in eating habits
✓ Increased use of alcohol, tobacco or other substances
When Stress Needs More Support
Consider speaking with a mental health or healthcare professional when:
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Stress continues for a long time or keeps getting worse
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You feel overwhelmed or unable to cope
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Sleep is regularly affected
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Stress is interfering with work, study or daily responsibilities
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You are withdrawing from family, friends or activities
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Physical symptoms are persistent or concerning
Getting Support
You do not have to wait until stress becomes severe.
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Talk with someone you trust about what you are experiencing
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Speak with a counsellor or mental health professional
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Consult a healthcare professional if physical symptoms persist
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Seek support if alcohol or other substances are becoming a way of coping
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Getting help early can prevent difficulties from becoming harder to manage
Things You Can Do Now
Stress can sometimes ease when you take small, manageable steps:
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Pause and take a few slow, deep breaths
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Take a short walk or do gentle physical activity
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Break large tasks into smaller steps
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Take short breaks during demanding activities
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Make time for an activity that helps you relax
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Focus on what you can manage today
You do not need to change everything at once. Choose one small step that feels manageable and build from there.
Support Your Wellbeing
Regular habits can make it easier to cope with ongoing stress:
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Keep a regular sleep routine
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Eat regular, balanced meals
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Stay connected with people you trust
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Try relaxation, mindfulness or meditation
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Limit alcohol, tobacco and other substances
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Ask for help when responsibilities feel overwhelming
ANXIETY
Anxiety
Anxiety is a natural response to situations that feel uncertain, threatening or stressful. It can involve worry, fear or tension and may sometimes help us prepare for challenges. When anxiety becomes persistent, difficult to control or begins to interfere with everyday life, it may need greater attention and support.
Understanding Anxiety
Anxiety is a feeling of worry, fear or unease that can occur when we anticipate a difficult or uncertain situation. Everyone experiences anxiety at times, and some anxiety can be a normal response to everyday challenges.
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When worry or fear becomes persistent, excessive or difficult to control, however, it can begin to affect sleep, concentration, relationships and everyday activities.
Key Points
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Anxiety is a normal human response to uncertainty or perceived threat.
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It can affect both the mind and the body.
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Occasional anxiety is different from anxiety that persists or interferes with daily life.
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Anxiety can vary in intensity and may be triggered by different situations.
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Effective support and treatment are available.
Signs in Your Body
Anxiety can sometimes appear through physical sensations:
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✓ Fast or pounding heartbeat
✓ Shortness of breath or rapid breathing
✓ Sweating, trembling or feeling shaky
✓ Muscle tension
✓ Dizziness or feeling light-headed
✓ Stomach discomfort or nausea
✓ Difficulty sleeping or feeling restless
Anxiety can look different from person to person. Pay attention when these experiences persist, become difficult to control or begin affecting everyday life.
Signs in Thoughts & Feelings
Anxiety can also affect how you think, feel and behave::
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✓ Persistent or excessive worry
✓ Feeling nervous, tense or on edge
✓ Difficulty relaxing
✓ Trouble concentrating
✓ Fear that something bad may happen
✓ Avoiding situations that cause anxiety
✓ Repeatedly seeking reassurance
Things You Can Do Now
When anxiety feels strong, simple actions may help you feel more settled::
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✓ Slow your breathing and take steady, gentle breaths
✓ Pause and notice what is happening around you
✓ Focus on one manageable task at a time
✓ Take a walk or do gentle physical activity
✓ Write down worries instead of holding them all in your mind
✓ Reduce unnecessary demands when you are feeling overwhelmed
You do not need to change everything at once. Choose one small step that feels manageable and build from there.
Support Your Wellbeing
Regular habits can help you manage anxiety over time::
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✓ Maintain a regular sleep routine
✓ Stay physically active
✓ Practise relaxation, mindfulness or meditation
✓ Stay connected with supportive people
✓ Limit caffeine, alcohol and other substances that may worsen anxiety
✓ Seek professional support when anxiety is difficult to manage
When Anxiety Needs More Support
Consider seeking professional support when::
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✓ Anxiety persists or keeps getting worse
✓ Worry or fear feels difficult to control
✓ Anxiety regularly affects your sleep
✓ Concentration, work or study is being affected
✓ You begin avoiding people, places or everyday activities
✓ Anxiety is affecting your relationships or quality of life
If anxiety is persistent, distressing or interfering with everyday life, reaching out for professional support is an appropriate next step.
Getting Support
Support can help you understand and manage anxiety:
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✓ Talk with someone you trust about what you are experiencing
✓ Speak with a counsellor or mental health professional
✓ Consult a healthcare professional if physical symptoms are concerning
✓ Professional support can help identify patterns and appropriate treatment
✓ Seek help earlier rather than waiting until anxiety becomes overwhelming
Depression & Low Mood
Depression & Low Mood
Feeling low from time to time is a normal part of life. Depression is different: feelings such as sadness, emptiness or hopelessness can persist and begin to affect interest, energy, sleep, concentration, relationships and everyday activities. Understanding these changes can help you recognise when additional support may be needed.
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Understanding Depression
Depression is more than feeling sad for a short period. It can involve persistent low mood, loss of interest or pleasure, reduced energy and changes in thinking, sleep or daily functioning.
Depression can affect people differently. The combination, intensity and duration of symptoms matter, particularly when they begin interfering with everyday life.
Key Points
✓ Depression is different from temporary sadness or a difficult day.
✓ It can affect feelings, thoughts, behaviour and physical wellbeing.
✓ Loss of interest or enjoyment can be an important sign.
✓ Symptoms can vary from person to person.
✓ Depression is treatable, and appropriate support can help.
Signs in Feelings & Thoughts
Depression can affect how you feel and think:
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✓ Persistent sadness, emptiness or low mood
✓ Feeling hopeless or pessimistic about the future
✓ Loss of interest or pleasure in things you usually enjoy
✓ Feeling worthless, guilty or helpless
✓ Difficulty concentrating, remembering or making decisions
✓ Increased irritability or frustration
A single sign does not necessarily mean depression. Pay attention when several changes persist and begin affecting everyday life.
Signs in Body & Daily Life
Changes may also appear in your energy, body and everyday activities:
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✓ Feeling tired or having very little energy
✓ Changes in sleep — sleeping too much or too little
✓ Changes in appetite or weight
✓ Moving or speaking more slowly, or feeling unusually restless
✓ Withdrawing from family, friends or social activities
✓ Difficulty managing work, study or everyday responsibilities
Things You Can Do Now
When you are feeling low, even small activities can feel difficult. Start with manageable steps:
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✓ Choose one small task rather than trying to do everything
✓ Get outside or take a short walk if you can
✓ Maintain basic daily routines such as eating, bathing and getting dressed
✓ Make time for an activity you previously enjoyed
✓ Avoid spending long periods completely isolated
✓ Notice small achievements rather than focusing only on what remains undone
Regular support and healthy routines can help with recovery:
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✓ Keep a regular sleep and waking routine
✓ Stay connected with family, friends or people you trust
✓ Engage in regular physical activity where possible
✓ Eat regular, balanced meals
✓ Avoid using alcohol or other substances to cope with difficult feelings
✓ Consider counselling or professional mental health support
Support Your Wellbeing
When motivation is low, start small. One manageable activity or one supportive conversation can be a meaningful step forward.
When Depression Needs More Support
Consider seeking professional support when:
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✓ Low mood or loss of interest persists
✓ Everyday activities begin to feel difficult to manage
✓ Sleep, appetite or energy are significantly affected
✓ Concentration, work or study is becoming difficult
✓ You are increasingly withdrawing from other people
✓ Feelings of hopelessness, worthlessness or guilt are becoming stronger
If you are thinking about suicide or self-harm, seek immediate support and use our Suicide Prevention & Support page for safety guidance and available help.
Getting Support
You do not need to manage persistent depression alone:
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✓ Talk with someone you trust about how you have been feeling
✓ Speak with a counsellor or mental health professional
✓ Consult a healthcare professional for assessment and appropriate care
✓ Follow recommended treatment and continue regular follow-up
✓ Seek support early when symptoms are affecting everyday life
SLEEP PROBLEMS
Sleep Problems
Sleep difficulties can affect how you feel, think and function during the day. You may have trouble falling asleep, wake frequently during the night, wake too early or sleep without feeling rested. Occasional disturbed sleep is common, but ongoing sleep problems can affect your energy, concentration, mood and overall wellbeing.
Understanding Sleep Problems
Sleep problems can involve difficulty falling asleep, staying asleep or getting enough restful sleep. They may occur for a short period during times of stress or change, or continue for longer.
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Poor sleep can affect both physical and emotional wellbeing. Understanding your sleep patterns and the factors that may be disturbing them is an important first step.
Key Points
✓ Occasional poor sleep is common.
✓ Sleep problems can affect both nighttime sleep and daytime functioning.
✓ Stress, routines, environment and health can influence sleep.
✓ Persistent poor sleep can affect mood, energy and concentration.
✓ Healthy sleep habits and appropriate support can help.
Signs During the Night
Sleep difficulties may show up in different ways:
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✓ Taking a long time to fall asleep
✓ Waking repeatedly during the night
✓ Difficulty getting back to sleep after waking
✓ Waking earlier than intended
✓ Feeling that sleep is light or unrefreshing
✓ Spending long periods awake in bed
An occasional restless night is common. Pay attention when sleep difficulties continue and begin affecting your mood, energy or everyday functioning.
Signs During the Day
Poor sleep can also affect how you feel and function during the day:
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✓ Feeling tired or lacking energy
✓ Difficulty concentrating or remembering things
✓ Feeling irritable or experiencing changes in mood
✓ Reduced motivation or productivity
✓ Feeling sleepy during daytime activities
✓ Worrying about sleep or becoming anxious about bedtime
Things You Can Do Tonight
Small changes around bedtime can support better sleep:
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✓ Go to bed and wake up at roughly the same time each day
✓ Create a calm routine before going to bed
✓ Keep your bedroom quiet, comfortable and as dark as possible
✓ Reduce screen use close to bedtime
✓ Avoid heavy meals immediately before sleeping
✓ If you cannot sleep, try a quiet relaxing activity rather than forcing sleep
Better sleep habits often take time to work. Try making small, consistent changes rather than changing everything at once.
Support Healthy Sleep
Your daytime habits can also influence sleep:
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✓ Get regular physical activity during the day
✓ Spend some time outdoors and in natural daylight
✓ Limit caffeine, especially later in the day
✓ Avoid using alcohol or other substances as sleep aids
✓ Practise relaxation, breathing or mindfulness techniques
✓ Manage stress and worries rather than carrying them into bedtime
When Sleep Problems Need More Support
Getting Support
Consider seeking professional support when:
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✓ Sleep difficulties continue despite improving your sleep habits
✓ Poor sleep regularly affects your energy or concentration
✓ Sleep problems interfere with work, study or daily responsibilities
✓ Changes in sleep are significantly affecting your mood
✓ You frequently feel excessively sleepy during the day
✓ You are concerned that a physical or mental health issue may be affecting your sleep
Persistent sleep problems can be assessed and treated:
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✓ Speak with a healthcare professional about ongoing sleep difficulties
✓ Discuss medicines or health conditions that may be affecting your sleep
✓ Consider counselling or mental health support when stress, anxiety or low mood is contributing
✓ Keep track of your sleep patterns to help explain what you are experiencing
✓ Follow professional advice rather than relying on alcohol or other substances to help you sleep
Seek professional advice when sleep problems persist or begin to significantly affect your health, wellbeing or everyday life.
SUBSTANCE USE
Substance Use
Alcohol, tobacco, drugs and some repetitive behaviours can sometimes become difficult to control. A problem may develop when use or behaviour continues despite harmful effects, begins interfering with everyday life, or feels difficult to reduce or stop. Recognising these patterns early can make it easier to seek support.
Understanding Substance Use
Substance use can range from occasional use to patterns that become harmful or difficult to control. Problems may involve alcohol, tobacco, medicines or other substances, and similar patterns can occur with certain behaviours.
What matters is not simply how often something occurs, but whether it is becoming difficult to control and causing problems in health, relationships, responsibilities or everyday life.
Key Points
✓ Substance-related problems can develop gradually.
✓ Difficulty controlling use can be an important warning sign.
✓ Continued use despite harmful consequences deserves attention.
✓ Substance use can affect physical health, mental wellbeing and relationships.
✓ Support and treatment can help people make meaningful changes.
Signs in Use & Behaviour
Not every use of a substance or repeated behaviour means addiction. Pay attention when control becomes difficult or the pattern begins causing harm in everyday life.
You may notice changes in how often or how strongly you rely on a substance or behaviour:
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✓ Finding it difficult to cut down or stop
✓ Using more or for longer than you intended
✓ Spending increasing time using, recovering or thinking about it
✓ Experiencing strong urges or cravings
✓ Needing more to achieve the same effect
✓ Returning to the substance or behaviour despite attempts to reduce it
Signs in Everyday Life
A concerning pattern may also begin affecting other areas of life:
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✓ Responsibilities at home, work or study are being affected
✓ Relationships are becoming strained
✓ Activities you previously valued are being neglected
✓ Continuing despite physical or emotional problems
✓ Using substances or behaviours to cope with stress or difficult feelings
✓ Feeling distressed, irritable or uncomfortable when trying to reduce or stop
Things You Can Do Now
If you are concerned about your substance use or another difficult-to-control behaviour, small steps can help:
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✓ Notice situations, emotions or people that trigger the urge
✓ Keep track of how often and how much you use
✓ Set realistic goals for reducing harmful patterns
✓ Reduce exposure to situations that encourage use
✓ Find healthier ways to manage stress or difficult emotions
✓ Talk openly with someone you trust about your concerns
Making changes can be easier with ongoing support:
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✓ Build routines around sleep, meals and physical activity
✓ Spend time with people who support your efforts to change
✓ Replace harmful habits with healthier activities
✓ Seek counselling or professional support when needed
✓ Consider peer or community support where appropriate
✓ Continue with support even if progress includes setbacks
Support Positive Change
Change often happens gradually. A setback does not mean that progress has been lost — return to the next manageable step and seek support when you need it.
When Substance Use Needs More Support
Getting Support
Consider seeking professional support when:
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✓ You find it difficult to reduce or stop despite wanting to
✓ Use is increasing or becoming harder to control
✓ Your health, sleep or emotional wellbeing is being affected
✓ Work, study or everyday responsibilities are being neglected
✓ Relationships are being affected by your use or behaviour
✓ You continue despite experiencing harmful consequences
Professional and social support can make change easier:
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✓ Talk with someone you trust about what is happening
✓ Speak with a counsellor or mental health professional
✓ Consult a healthcare professional about substance-related health concerns
✓ Consider specialised addiction treatment when appropriate
✓ Use peer, family or community support as part of recovery
✓ Continue follow-up and support as you work towards change
Seeking help for substance use is a practical health decision. Early support can reduce harm and make change easier to achieve and sustain.
Bipolar Disorder
Bipolar Disorder
Bipolar disorder is a mental health condition involving significant changes in mood, energy and activity levels. These changes are more pronounced than ordinary mood variations and may include periods of unusually elevated or irritable mood as well as periods of depression. Professional assessment is important because experiences can vary considerably between people.
Understanding Bipolar Disorder
Bipolar disorder involves episodes of significant changes in mood and energy. During some periods, a person may experience unusually high energy, increased activity or an elevated or irritable mood. At other times, they may experience depression, low energy and loss of interest.
The pattern, severity and duration of these episodes can differ from person to person. Mood changes alone do not mean that someone has bipolar disorder; diagnosis requires assessment by a qualified mental health professional.
Key Points
✓ Bipolar disorder involves significant changes in mood and energy.
✓ Episodes may include elevated or irritable mood and periods of depression.
✓ These changes are different from ordinary day-to-day mood variations.
✓ Experiences and patterns can vary between individuals.
✓ Bipolar disorder should be assessed and diagnosed by a qualified professional.
Changes in Mood & Energy
During periods of unusually elevated or irritable mood, a person may experience:
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✓ Much more energy or activity than usual
✓ Feeling unusually confident, excited or irritable
✓ Needing much less sleep than usual
✓ Talking more or faster than usual
✓ Thoughts moving very quickly
✓ Becoming unusually active, impulsive or taking greater risks
These experiences do not by themselves mean that someone has bipolar disorder. What matters is the pattern, intensity and duration of mood and energy changes. A qualified mental health professional should make the assessment and diagnosis.
Periods of Low Mood
At other times, a person may experience:
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✓ Persistent sadness, emptiness or low mood
✓ Loss of interest or pleasure in usual activities
✓ Low energy or unusual tiredness
✓ Changes in sleep or appetite
✓ Difficulty concentrating or making decisions
✓ Feelings of hopelessness, worthlessness or guilt
Support Stability
Healthy routines can support wellbeing, but they do not replace professional treatment for bipolar disorder. Work with a qualified healthcare or mental health professional to determine the care that is appropriate for you.
If you experience significant changes in mood or energy, supportive routines can help alongside professional care:
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✓ Keep regular sleep and waking times
✓ Maintain consistent daily routines where possible
✓ Pay attention to significant changes in mood, energy and sleep
✓ Avoid alcohol and other substances that may affect mood
✓ Manage stress and avoid becoming overly exhausted
✓ Stay connected with people you trust
Work With Your Support Team
Professional care is particularly important for bipolar disorder:
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✓ Keep regular appointments with your healthcare or mental health professional
✓ Follow the treatment plan recommended for you
✓ Take prescribed medication as directed
✓ Discuss side effects or concerns rather than changing medication on your own
✓ Learn to recognise your own early warning signs of mood changes
✓ Involve trusted family members or supporters where appropriate
When Professional Support Is Important
Getting Support
Consider seeking professional assessment when:
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✓ Mood or energy changes are unusually intense or persistent
✓ You need much less sleep while remaining unusually energetic
✓ Changes in mood begin affecting work, study or relationships
✓ Impulsive or risky behaviour becomes difficult to control
✓ Periods of elevated energy alternate with significant low mood
✓ Mood changes make everyday life difficult to manage
Professional assessment can help identify what is happening and what support may be appropriate:
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✓ Speak with a psychiatrist or qualified mental health professional
✓ Describe changes in mood, energy, sleep and behaviour as clearly as possible
✓ Share how long these changes last and how they affect everyday life
✓ Follow recommended treatment and attend regular follow-up appointments
✓ Do not stop or change prescribed medication without professional advice
✓ Ask trusted family members or supporters for help when appropriate
Bipolar disorder cannot be confirmed through a self-check or a list of symptoms. If you are experiencing significant changes in mood and energy, seek assessment from a qualified mental health professional.
SUICIDE & SELF-HARM
Suicide & Self-Harm
Thoughts of suicide or self-harm can occur when emotional distress feels overwhelming. These thoughts should always be taken seriously. You do not need to understand exactly why you are feeling this way before reaching out for support.
If You Are Worried About Your Immediate Safety
If you are thinking about suicide or self-harm, feel that you may act on these thoughts, or are concerned about someone else, please go directly to our Suicide Prevention & Support page for immediate steps, warning signs and available support.
If there is immediate danger, contact emergency services or go to the nearest emergency healthcare facility
